Drove up to Salem just in time to get to Mass, then Andy's birthday party at the Tower School, prior to crashing at Coop and Sara's place before the Blue Hills Traverse.
Running33:22 3.25 mi (10:16 / mi) ahr:141 max:163 weight:180lbs
Jumped on the treadmill at the Y. Did 1/2 mile w/up, then 4x880 tempo with 0.05 walk between each.
6.6mph first two
6.8mph last two, up to 7.0 last 220 and 7.5 last 110
4:33, 4:32, 4:25, 4:21
Foot felt great while running, but was sore after getting home.
Took the day off - partly because my foot needed a break, and partly because I went from work to Luke's XC banquet to Luke's hockey practice (in the snow) and home after 10:15pm.