Tempo Run (9.4mi)

Did my usual exercises and then took the dog for a short warm up run, then did a 4 mile tempo run.

Weight: 136 lbs
Time: 69 min

Went to bed a little late last night, but didn't have any cramps.  Was a little sore at first when I got up, but was doing better with some warm ups and a yogurt.  Did stretches, push ups, pull ups, and upper body cross training.

Took the dog for a 2 mile warm up.  Dropped her off at home then went for a 4 mile tempo run at a 6:01/mi pace.  Cooled down for about 3.2 miles.