"It's beautiful … this stretch." I finally take a new route starting at the marina that turns out to be much more picturesque and interesting. There are woods, a dam, a bridge, and a waterfall-like spillway. Here are some pictures. More advice about warmups: stretch after the workout to avoid soreness by releasing the lactic acid that builds up in the muscles. New in this episode: CAR TIPS: Let your car warm up for at least a minute before you start driving. Maybe up to a two minute run, I think, but it's really hard to tell, I tend to lose track of my counting when I'm running.

Weight: 268 Workout time: 31 min Distance (total): 1.55 Miles Run Portion: 1.5 minutes Heart Rate (min/max all day): 65/103 Steps: 8255 Goal: To run 11.5 miles in one day by 11/18/18