After walking Jude to school, I got out and did a relatively disciplined quick run. One mile warm up at a slower than 9 minute pace, and three miles after that aiming to keep an 8 minute pace. And I managed to keep pretty close to that plan, even while maintaining the 4 minutes running then 30 seconds walking plan!
Here are the details.
G'mar Chatimah Tovah - may everyone be finished for a good inscription in the new year! See you at Temple Beth El for Kol Nidrei tonight!