4 miles today which was taken nice and easy, however I am definitely running a bit faster for the same effort in my new shoes. Its still really windy here but at least its sunny. Current plan is to do 4 miles on Thursday with possibly another 4 miles on Saturday. It'll be 4.5 miles next week, 5 the week after than then a step back to 3 for a week to take it easy. Lets see if I can stick to that plan

Bluetree, well done on your trial run duathlon. I struggle to run without my Ipod either and if your not under official timing then there is always room for error when looking at your watch, I've done it myself. I'm sure doing a run - cycle - run must be harder on you than a swim - cycle - run due to the impact.