Sunday late afternoon/early evening I laced up my supportive Brooks running shoes and went down to the gym.  I did the elliptical trainer for a few minutes until my body felt loosened up.  Then I went through my traditional rotational warm-up exercises to send some blood to my joints.  Then I got on the treadmill.

I left the incline flat and started out slowly – 6 kph – until I got warmed up and started bumping into the front of the machine.  I slowly – very, very slowly – increased the pace until I was going about 7.5 kph.  And my foot/ankle felt good.

So I went outside and did this:

It was longer than it looks on that map.