11 miles and 9 holes of golf

got a late start after getting home late enough to not be able to get to sleep- but did get up and out and ran about 11 miles. think i was actually stronger at the end, but it went mostly ok- my runs generally depend on how bad the right quad is acting up- today i kept an eye on the left hip flexor also and will try hard to get more hip stretches into my routine- sort of routine anyway-

lots of stuff done around the house and then off to play 9 holes of golf at hilltop. played ok and was 5 over-- wind was not much help and i did the usual good and bad shots, but getting the clubs changed really did help and the shots were not leaking right.; actually almost hit two flags and that was nice-

golf again tomorrow and maybe wed. or thursday, but time to get going on shopping stuff and lots of errands to run.

notice that i used to describe the runs a lot more while in england but here there is really less to talk about. today we went south on the trail and then turned around and headed back. the river was nice and we didn't see the nesting eagles. back home gail went in and i went north and did the big neal street loop once off of the trail. did that twice actually and stayed out long enough to get the miles in.

track, golf and lift tomorrow.