I planned on a five mile run today, run a quarter mile, walk seven hundredths of a mile, run a quarter and so on. But at 4.82 miles I ended a quarter mile segment and called it good. All told I ran just over four miles.

Stretching and Calisthenics Routine

Ab Wheel Ten sets of Three
Standing Bicycle Crunch Five sets of Eight.
Horse Stance Cross Punch Five sets of Eight.
Oblique Knee Raise Five sets of Eight.
Front Kick Five sets of Eight.
Leaning Knee Raise Five sets of Eight.
Round House Kick Five sets of Eight.
Front Kick Five sets of Eight.
Back Kick Five sets of Eight.

Michael Cole