Well today was a sprint day.  If 3.5 miles can be called a sprint.  I finished in 18:16 which was a PR for me.  Afterwards I did some ab and core work.  Hanging leg raises, crunches, and laying leg raises.   I still have to hit the gym as today is arm day.  I've never felt better in my life.  Oh... I used cardio as a reason to eat buttermilk pancakes for breakfast.  Was yummy!!!  After my next protein shake I can think about what I'm going to prepare for dinner.  I'm thinking tofu and mixed veggies.   Also some beans raps would be good.  I'll figure the order but I'm likely to do both.