went to the gym and worked shoulders, biceps and triceps in the weight. core too. then 41 min elliptical. left running with friends kira and julie for 3.5 miles. went down canyon road which is long and steep. tempo down for me, hit a 6:28 pace. felt great on the calf. returned to the gym where i got a text my uncle died. so heartbreaking. sadness. | 