4m at lunch in 24:06 (6:01/mile). rethinking again. done with 1 hour runs, probably done with the idea of doing a ultra...we'll see. my back just can't stand up to the pounding. going to concentrate on shorter, quicker runs and try to get ready for the mopac 5k. hoping to just beat 18 flat at the moment.

so basically going to alternate between 3 and 4 miles run at what feels like tempo effort. try to get one longer run maybe each week. only 3 weeks from the this weekend is the race. and the family is out of town for one of those. so we'll see about the "longer" runs.