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August 8, 2017 (Morning)

Exercise Type: Run

Comments:
4 miles as follows:
Warm up with .5 mile jog/walk
Stop stretch...
Run 2 miles easy with a 4 min run/ 30 sec. walk pattern
Run 1 mile moderately fast.(see how you feel and what you can do but you can pick how you want to do it.)
Finish .5 miles easy walk/ jog

Ok so the .5 warm up jog/walk/jog went great. Stopped watch stood and stretched quads, ankles, shins, hamstrings for 4.5minutes... started my run... did pretty well first Mile, second mile lightning...close.... didn't get full 4miles in, had a nearby neighbor bring home. However, I did start the stretches you sent me... the bridge not good, hamstrings seized. The pelvic drop thing... couldn't quite figure out. But the others I did ...Also stretched before run ....