A slow 4 miles

Today was the DeKalb-Decatur YMCA 4 Miler. I ran this race, which is sponsored by the Atlanta Track Club, last year, but I'm quite sure I was slower this year.
For one, it was hot and humid. Welcome to summer in Atlanta.
For another, my IT band has been bothering me for weeks. When I ran the Peachtree Road Race 10K 10 days ago, I really noticed it then. By the time I finished the race, my right knee hurt. My right leg was no better today.
Time to get in for a Rolfing massage, which I did after the race. I'm hoping that will help a bit, as well as some yoga tomorrow.
Nevertheless, I ran the 4 mile race, albeit slowly, with my friend Rachel. We've run a few races together this year so far. It's so much fun having a running buddy.

Me and Rachel, post race and still smiling.

I haven't been running nearly as much in the evenings after work this summer, instead going for brisk walks. But my usual running route is still offering surprises.
There is a beautiful garden along my route, and the homeowners plant rows of sunflowers on a vacant lot next to their home. The sunflowers are in full bloom now.

A busy bee on the sunflower

You can barely make out the busy fellow in the center of the bottom sunflower. Some of the sunflowers are now bent over as squirrels try to climb up and make a tasty treat of the flowers and seeds.
My little piggy bank got a tasty treat today. I found a dime and two pennies, some on the race route and some on the way to a post-race breakfast with Rachel.
There's a saying that "Slow but steady wins the race." I can tell you that is not true, but slow and steady does finish the race.