Woke up @10am and did 50 push-ups, 20 squats, and 20x core circuit. Ran from Skog @3:50pm when the weather was 67 degrees, sunny, & 12 mph winds. Can't believe I was able to run without a shirt this late into the year. Fantastic! Did NW Roads with Justin, Butch, & Plumb w/ Bill and Turtle joining us for a portion of the time. Wind wasn't too bad...nice to get back on the roads as I haven't been out there in over a week (since WOAT workout). Kept the pace nice and easy today so as to allow for ideal recovery. First mile was 7:45! Felt quite smooth in the legs and cardio was average. Really focused on the arms today. Weird soreness in upper right arm. Came back and did 4x100m strides on the field. Quicker cadence and straight/powerful arms were the focus, and I think I did a pretty good job in both aspects. Best strides in a long while. Came back into Skog for calf raises, toe tappers, rolling, balancing, Tank MB x 10, and 14 minutes of miscellaneous core. (30 crunches, 15 side ups, 30 leg lifts, 30 butterfly sit-ups, 90 sec. side holds, middle hold into 100 penguins, 10 double hit sit-ups, & 20 out-and-back PUs). Pure Flow 7s @ 502.9 miles. Ordered new shoes on Amazon last night...should have been more on top of this. My third (maybe. fourth?) pair of Brooks Pure Flow 7s will arrive on Monday.