11 miles run today, just wasn't feeling it, this was a progressive run suppose to start at the bottom of my recovery pace ending with the last mile at my HM pace but since I wasn't in the grove promise to run/walk the first 10 miles don't worry about the pace but run the last mile at HM pace. I ran as promised but did not walk since I was fine and ran the last mile at my HM pace of 9:04, the wind was nasty. Had to pieces of Sharkie and zizzzaz energy drink and that was enough to get me through. Got back home and did Denise Austin's Target Toner DVD doing everything but the warmup, it was pretty good just picked it up from the library.
11 miles 10:40 pace

Yesterday was a rest day

Thursday
Dynmic Flexibility
Did 5 mile run with 3 miles tempo @7mph
Barry's Mission Specialist Lower Body Advanced
Then after work I join the beginners trail runners group where we when through the muddy buckeye trail for 6.44 miles (12:10 pace). I really enjoy running with the group and meeting fellow runners, I didn't join them at Winkin Lizard just too tired.

Wednesday
15 mins on the stepper and Cathe PS BBA