A 4 mile run was on my marathon training schedule.  It was hot and humid today so I ran on the treadmill.  I usually try to do a tempo run or negative splits during my short runs, but since my body is in need for some recovery, I took a farily easy pace.  The worst part of running on the treadmill, of course, is boredom.  So I listened to an audio book on my iPhone using my wireless bluetooth headset.  I am listening to Brad Thor's "Apostle" which is one of those cloak and dagger novels.  This one is about a rescue mission in Afganistan.  Due to family, work and training I haven't been able to catch up on my reading so this is a great way to catch up on my books.  I would much rather sit down and read the book, but since time is tight, listening to it is the next best thing.  I find, though, that my mind sometimes wonders and I miss small sections.  I often have to rewind to listen to it again.

Anyway,  after my run I did some cable crunches, bicycle crunches, straight leg lifts and steering wheels.  Ok, so tomorrow is a rest day.  I like to have a rest day before and after my long runs.  

Take care and thanks for stopping by!