walk trot (nice breeze almost fall!) 48:52 [3] 3.5 mi (13:58 / mi)
(rest day) shoes: Saucony Gortex
Pooped and slightly more stiff/sore than 'normal' so decided to cut from 4 to 3 but then altered to 3.5. Walked awhile before first trotting...probably over half mile...gradually increased from stumbled shuffle stride for 100-150 yards to quicker trotting by halfway.
1M 16:00
2M 30:25 (14:25)
3M 43:10 (13:45)
3.5 48:52 (5:42 last half mile)
No warmup. One of those days too everything bad (see above) to even warm up. I stopped 3 times to stretch calves starting at 1.75M. That helped a lot.