I get it, I get it now, the tempo run had been at my 10k pace and were very hard but today the tempo run was at HM pace and it was a breeze, well it felt great and for the first time in a long time my legs felt great all day, no aches or pain :) Did Fitzgerald Dynamic Flexibility before the run. 5 miles 10:10 average pace

1 mile @ 4-5.3mph
4 miles @ 6.6mph ( was suppose to do 5 but cut it short since I had to get to work by 7am)
Skipped the cooldown mile but did a thorough stretch on my own.

After work, join the Thursday trail for four miles starting at the station road train stop. Nancy and I kept a pretty good pace, running the 4 miles in less than 43mins, even thou we walked one hill. Legs still felt great, after the run joined the group at Panini but they decided to sit at the bar instead of tables and since I don't drink I find it hard sitting at a bar drinking water so I made an early exit.



Got back home and did Kathy Smith Leg and Butt lift, nice workout to get into the did little muscle of the butt and leg, no weigh and boy can I feel it remind me of callanetics.