RUN (24hr lakeshore) 45:00  4.88 mi (9:13 / mi) +257ft 8:47 / mi
shoes: asics gel-kayano 19
ez steady run for 45min. continued with stretches and rehab glute exercises before and after run.
STRENGTH (24hr lakeshore) 1:00:00 
core and upper body workout, i'm going to feel this one tomorrow.