4+ miles @ ~11.2 min/mi

Pleasantly warm weather, off work early with an hour to spare before taking the Metro to a baseball game, so it's a quick jog around the little local loop (Seminary mermaid fountain, Rock Creek Trail, Georgetown Branch) ... I (barely!) manage to maintain a 2:1 ratio jog:walk, with (barely!) sub-11-minute middle measured mile, as my "Team MCRRC" singlet and shorts (barely!) expose a less-than-stylish band of midriff bulge. Fortunately there are few witnesses. Pretty butterfly count = 4. The local major league team loses 12-1, but at least I've burned off a few hundred calories of peanuts and snow-cone ...