Sunday: I had a lovely brunch with mom, Jason, my brother John, and my nephew Atticus. After the food settled a bit, I went out to Umstead Park. I ran for an hour, changed shoes, then I biked for 50 minutes. I have never done a long combination workout before. My foot can no longer take the pounding of a two hour run, so this seems like an excellent way to get LSD (long slow distance) without hurting myself. I am not training for anything longer than a 10k this year anyway.