WALK 3 RUN 1 ON SPIT -- 32 MINUTES
Again gingerly, again gently, and, happily, without the slight soreness in upper hamstring that I noticed after the first W/R workout Tuesday.
But the heat sure did get me as I finished the workout quite wobbly. A litre of Gatorade set me right. Must have still been somewhat dehydrated from the long, hot day yesterday moving my 94-year-old father into a home where my mother has been living since January.
Here's the lowdown on the spit cited in the heading: Frenchman's Bay, where we live, is separated from Lake Ontario by a natural sand bar broken by an entrance structure that
permits navigation. A dirt road runs the length of the west sand bar. The smoothest and flatest section is what I currently use for my short workouts. I walk/run right in the middle of the crown. Every little bit of precaution helps when you're trying to return to running after an injury--at my age and my weght.
More information and an aerial photograph: http://www.cityofpickering.com/standard/lifestyle/waterfront/main.html
Still more info: http://www.cityofpickering.com/standard/services/maps/images/Waterfront.pdf
7:59:49 PM 
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