It was a hot day, after some drizzle in the morning, we ventured out to this trail south of Asheville, about an hour drive. The trail was in great condition, well paved, 12 feet wide, but had many intersections and bollards so you had to watch out. The crossings were safe. People did stop for us too. First time trying the sandle shoes, which are a little heavy, but comfortable. Clipping out on the right side pulling the heel out caused some rubbing by the end of the day. Stopped for lunch at a Thai restaurant in Forest City. Amy was slower at the first leg going out, but after lunch she was better. I tried some intervals, going for about 30 seconds each time on the way back, which inspired Amy to go faster. Maybe we had a tailwind? My new REI shorts were comfortable although a little tight. I could feel my piroformis tighten, and my back was a little sore, but not too bad, given that I was in such pain two weeks ago. Doing the cobra, the superman and other stretches to reabsorb the herniated disk really helped me. Doing the intervials I felt a little in my hammy. My IT bands are feeling good, I need to go back to the Black Mountain massage to work on my psoas muscle.