Running 30:00  4.2 mi (7:09 / mi)
Just did 30 minute light jog and I felt good running and hit a comfortable stride. This is day one of trianing for Ironman Louisville!
Core/Stretch 30:00 
Lower Back (plank 30 sec straight on and each side), Back Extensions Flat on Stomach lift leg and opposite arm (1 minute), Farm Animals On all fours lift arm and alternate leg.
Abdominals (1 minute of each) Bicycle alternate elbow to knee on your back, Scissors lying flat on back, Normal Crunches, Side Crunches (30 sec each side), Leg extensions lying flat on back with knees at your chest extend your legs out and lower your back to ground and then back to up crunch position, and finally the last is spell the A,B,C’s with your legs lying flat on your back w/ feet together and toes pointed.
Stretch: Stretch the major muscle group’s w the remainder of the ½ hour