Rest day

5 easy miles I started to run them but the quads protested so I walked.  I had forgotten how long it takes to walk a mile running is much better when pain is not involved.

6 miles, legs felt really great today.  I think walking yesterday was a good choice so I could get a good quality work out in today.

splits: 9:06, 8:54, 8:22, 9:18, 8:40, 8:56

Ran the big hill mile more than 20 seconds faster than last time I ran it.

3 miles on a 3% decline first mile at 9:13 1.75 miles at 8:49 and the last .25 at 7:30

Lifted for legs

Spin class

Should have been 6 miles at marathon pace, but I was not into it today definitely more of a mental problem than physical.

Elliptical 11% resistance 6 miles in 41:44  Had to work hard to make up for yesterday

Lifted for legs

Yoga - we did hip openers today boy did I need them!

This pose is called Pigeon Prep or

Eka Pada Rajakapotasana

The schedule called for 13 long slow distance miles.  I ran 7 before meeting with the running group. Than Ran 4 with Jen at the 11 mile mark my knee began to "stick" it didn't hurt but it was hard for me to keep good form.  It felt like my knee was catching on some thing inside it.  I thought it best to just run back to my car.  Jim was already at the cars and he said I should take some Ibuprophin and Ice it today, rest tomorrow and see how it is on Monday so that is the plan.

Splits 9:45, 9:11, 9:21, 8:44, 9:02, 8:57, 10:38 (went potty and forgot to turn watch off) 9:35, 9:24, 10:05, (Hill 1800) 8:48, 9:17

PS went for a walk around the block a couple of times knee is starting to feel better already...I am thinking happy thoughts.