In an effort to stay on track with this weeks plan I did the cardio, arm weight, abs/core and stretch work out I should have done yesterday this morning. After work I did a 4 mile run averaging about 8:30 a mile and I just beat the rain. :) I felt really good. I did more of a warm up before I started running which helped a lot. My foot felt good but my calves were a bit tight. I just ran on the trail since it was convenient and it was nice that there were a lot of others out running to.