And on monday did a 4/1 six miles in 53:39. I'm not any good at 4/1's and doubt they're very useful anyway. But with my right knee feeling bad, I have to run slower.

Back lately is consistently bothering me. Probably the one armed rows. I'm running out of exercise I can do without pain.

Figured out this headache of the last two days. Once again it's nuts. Peanut residue on the mixed nuts, or maybe the brazil nuts? Guess it wasn't the chocolate wine.