Notes
Since I am too "soft" to run outside, stayed indoors and did this:
1) 10:00 minutes TM jogging.
2) Core.
3) 10:00 minutes TM jogging.
4) 20:00 minutes Crazy-8s -- Started at 8.0 mph, bumped it 0.1 every 2:00 minutes for 20:00 minutes finishing at 8.9 mph.
5) 5 x 5:00 minute TM interval jogs with full-body strength. Two circuits each of lower-body (leg curls and close-stance squats) and upper-body (pull ups, dips, push ups, and chins).