I wasn't sure how I was going to feel this morning after spending all day yesterday moving and spreading 14 yards mulch, I woke up and laid stiff in bed afraid to move a muscle, close to 20 mins later I gingerly got out of bed and nothing hurt, took a step still nothing, wow I feel great. No reason not to get the scheduled run in.

Did Fitzgerald's Dynamic Flexibility, love this just works great to loosen things up and then got on the treadmill to do mix intervals;

1 mile warm up @ 4-5.4mph (recovery pace)
2k@ 6.6mph (HM pace)/2 mins recovery
1 mile @ 7.0mph (10pace)/2 mins recovery
1K @ 7.2mph (5k pace)/2 mins recovery
Cool down to 5 miles (recovery pace)

Thorough stretch on my own, hoping to get in a strength leg workout after work.