Dynamic Flexibility followed by 6 miles tempo run this morning
what I did
1 mile warmup @ 4-5.3mph
2miles @ 7mph
0.5miles@4mph was tired
1 mile @ 7mph
0.2 miles @7mph
1 mile @7mph
0.3 mile @ 4-6mph

What I was suppose to do
1 mile @ 5.3mph
4 miles @ 7mph
1mile @ 5.3mph well I like my way better

Yesterday was a long day on my feet since I was running an experimental charge in the pilot plant, so I was tired but felt fine on the run the morning. My legs for once were not the issue but my body was not cooperating so I adjusted things up to still get the miles in at the right pace.

After the run did Barry's Bootcamp Mission Specialist lower body advanced and the cooldown stretch from Denise Austin Target Toner.


After work, met up with the Thursday trail group at Hampton Hills which is part of the Metro park system, we did the Adam Run trail (3.2 miles) then went back again on Adam but cut over to Spring Hollow Trail and we ended up with a total mileage of 6.08miles. Nancy has been my running partner so far, she is fast but slow down enough so I can keep up and today she brought her dog, she is properly one of the most well behaved and obedient dog I have ever seen and she make me miss having a dog.

Got back home and did yogamazing:yoga for runners

I have been keeping up with my training just having had time to update my log, due to long days at work.

I skipped Monday's scheduled run due to still having some fatigue in my legs and possible start of an in jury, looking through my log, I realized that I have basically done the last 8 runs for the 2 weeks period hard with the easy day run, so I cut off Monday's run knowing I was running double today. Did Upper body instead.