Running (Easy distance) 47:21 [3] 5.0 mi (9:28 / mi)
shoes: Jan10 2 Gel Kayano 11
Lake Ranch Reservoir. The usual 4 mile run, with an extra mile in the middle (going alongside the lake twice). Splits: 456, 526, 451, 440, 437, 434, 416, 410, 528, 422. (So, did the usual 4.0 in 3810.)
Brought a heating pad and warmed up my achilles for 5 mins before starting. The chilly weather (48 degrees) got my motor running, as it usually does. With 2 miles to go, consciously picked it up, though didn't try to maintain quite that pace for the last 1.5 miles. Felt pretty decent, though my hip started bothering in the last 100m (no problem later).
Nice run. If I could stay healthy for several months, starting from a run like this I'd probably get in decent shape. Of course, that's a big IF. Then there's the matter of highly limited opportunities for exercise while in Europe for weeks starting mid-Dec.