Day of rest. Went to church. We had a fast and testimony meeting, then a lesson on the gift of the Holy Ghost in Sunday School, followed by a lesson from an Ensign article on not being in a hurry. Ironically the teacher went into overtime and was just about to start discussing the point "Do not be in a hurry to be done" when he was reminded that the meeting should have ended 10 minutes ago. In spite of the irony the lesson was good, though. There is a difference between being urgent and being in a hurry. When you are in a hurry you move faster than you should. It takes humility to accept the correct pace.
At dinner time I overestimated the recovery of my stomach and ate more than I should have. This resulted in throwing up later. But I started feeling better towards late evening and was hungry again.
We also went on an evening walk on the Provo River Trail and I brought along my new toy - a digital level that we bought at Home Depot for $40 on Saturday. We measured a whole bunch of grades. I began to understand why the trail is so slow in spite of not having any notable hills. On parts that you would think are flat the grade keeps fairly uniformly fluctuating from -2.0% to +2.0%. A good rule of thumb is to compensate for a given distance at a given grade uphill you need to run the same distance at double the grade downhill. This works quite well for grades up to 5%. So if we integrate, running on the trail with no elevation gain is like running up a 0.5% steady grade.