20 PU, 20 SU, 30 ext. back still bothering me but I am doing these exercises quite slowly and seeing if I can work through the pain.
ran a tempo run today. 6 minute warrm-up tog et to the track. then ran 3.5 miles in 27:29 ( 7:55, 7:55, 7:53, 3:46). cool down to compelte total run of 42:09. average heart rate 149 max HR 166.