OBJECTIVE
dynamic stretching warm-up
1.5 mi. warm-up @ recovery pace
4 mi.@ 10K pace
1.5 mi. cool-down @ recovery pace

ACHIEVED
dynamic stretch
1.54 mi. WU
4 mi. tempo @ 6:32 (6:35 6:29 6:38 6:29)
1.70 mi CD

total time = 55:03
total distance = 7.27

5:33 AM 57° 94% 4 mph

Nothing like a tempo run to get your attention. These are always a challenge for me to execute properly. Pleased that this one came together ... not without significant effort though.

PRE RUN
weight=167.5
water

POST RUN
SlimFast, multivitamin & Kashi GoLean cereal w/1% milk