running intervals (4x200) 3:15  0.5 mi (6:30 / mi)
shoes: Nike Free 4.0
Cool breeze...I have been doing leg raises for several days...standing lifing knee up above waist high...guess it was working the muscles I wanted because right groin tightened up on 2nd one...3rd one loosened a little, 4th one tightened and 5th one made 50 yards and stopped.
Decided to do 5.5...there are several little loops you can add...2 of them are .4 ad one is .5. I then decided I would go for 6 and do 2 of the .5 small loops to get them over with on the first 2.5 loop...I ran about 9:10 and though it was short so added a small loop of 35 seconds or so to be safe...well I was going faster than I thought and probably the .5 loop is closer to being accurate than I thought...anyway I felt good and my groin was fine at the slower pace...in face I thought perhaps the lifting stuff had made it easier to lift legs because I was cranking at time for a 6 miler.