I went out just before 1 and bit was the weather good, there was some heat in that sun.

I had no real plan for today and I did the usual 4 miles. I think the pace was about 8 min/mile and I felt good, a bit appreciative of the op at 3:45 and the possibility that I will be in pain for a few days.

I turned the pace off on the watch, so that it was an easy run with no pace in mind, I just wanted to look around me and enjoy the run.