Colby, cool pictures! Rockin' those VFFs.

Crankin, your trip sounded wonderful (in spite of your bike not being perfect). Nothing like a 5K to shock your system back to reality, BTDT. The general rule is the shorter the race, the longer the warm-up - since you'll be going harder right from the start. Before a 5K I'll do 10-15 minutes of very easy jogging, and throw in a handful of short bursts or strides (50-75m).

I'm still trying to get back into a routine. Taught aerobics yesterday for the first time since November, teaching two strength classes tomorrow. Today is National Running Day but it's club ride night too. Probably ride today, run tomorrow.