4 nice and slow miles because I don't want to make my achilles worse. It is still nagging at me after taking almost a week off. Well I got bored and was feeling good so I decided to see what I could get my average cadence up to over 4 minutes. I managed a 175 which is excellent for me. I haven't counted for a while so I'm pleased with how it went. I also ran it at about a 7:00 min pace. Well, when I finished the 4 minutes my achilles started to hurt again. I limped on it and took a shortcut through a neighbor's yard to finish up. I'll try again in a few days. | 