Ouch.

9 am - 3.75mi, 3:1 intervals with the boy, .25-.5 mi cool down. (40 min total, avg heart rate 151, peak 171, 511 cal)
Weather - 86*, 75% humidity, mostly sunny.
Shoe - Brooks Ghost 2
Recovery/Supplements - Clif Mojo bar (half before, half after), Flex-a-min, multi vit pack.

Of note - I am so sore from the past 2 days of cross-training, especially my calves and knees!  So after the run today I slathered my legs from knees to ankles in Biofreeze, now they are blissfully cold and numb.  It has been awhile since a workout made me this sore and the sadist in me kind of digs it :P  Interesting animal life encountered today...a snail crossing the road, I almost want to go back now to see if he made it...and a hawk that kept swooping down in front of us.  At least there were no rabid raccoons!