Alpine: 4K is such a long way! Wow. Sounds like you need a couple days of rest on that shoulder, and to lay off the paddles!

I too am frustrated with injury (calf) and cannot run, and it is so frustrating waiting to heal! There is weight to be lost, and "shape" to get into! And I am having trouble doing it!

I guess we can only do what our bodies allow, and have to find some other way in the mean time. I'm heading to boot camp tonight, and hitting the trainer on the bike and the pool, and throwing yoga back into the mix (probably the smartest thing I can do is more yoga).

I hope the shoulder is feeling better soon!