12 steady on the JRT. I didn't get a second workout in this week, so I opted to just cruise a bit quicker on this one. After a warmup mile in 7:39 I opened it up a touch and started rattling off miles in the 6:40-6:50 range. For my current fitness, it was not an easy effort. My HR rose up to about 150 by mile 4 and stayed there for the rest of the run.
Time to start ratcheting up the volume a little again. I'll shoot for 55-60 over the next couple weeks and then see where things stand. I'm a little concerned about my right knee still. It has felt rock solid for months now, but the last couple runs I sense the same pain lingering in the fringes. I've been a little lax with my PT exercises. I'm scared of it blowing up again.
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