Rest of week 4 - Aug 28th, Aug 29th and Sept 5th 2006

On Monday, Aug 28th; I did my weekly run of 3.5 miles in the gym in around 40 mins.

Tuesday, Aug 29th was cross training day and i swam 32 laps followed by some leg press reps for the quads and hamstrings.

Because of the labor day long weekend (we went to Hearst Castle and Solvang), i could not get my long run in till today, Sept 5th (Tuesday of the following week). I took off a bit early from work since i wanted to run outdoors for this long run of 10 miles. Still it was 6:45 pm by the time i started running on the Sawyer Trail and it was dark by the time i finished but fortunately, there were still some people walking on the trail ... was a bit cautious because of the niggle in the heal (had taken Aleve tablets to reduce the inflamation over the past couple of days) but fortunately was feeling fine though still not 100% ... ran at an average pace of ~ 10:30/mile for about 9.5 to 10 miles, got quite dark towards the end so had to hurry back ... My right heal is feeling fine so far, planning on icing it over the next few days and will take a break from the speed workout this week.