Ran 3 miles in 30:00 on the nose. I tried to do it, and at times I was struggling to keep pace up hills (I forgot how even gentle uphills can feel like hell, especially since downhills don't feel correspondingly good), and it's not a great pace overall (when I stopped running before I was around 8:30/mile for three miles), but it's not bad since I took so long off.
Plus it was hot.
I've been slacking off, but I'm now Mike's training buddy. He's due to start Couch to 5K (now called "Run5K" or something stupid, but it's based on the "Couch to 5K" program) today. I've done my part today Mike. Your turn! :-)