I am one with the levee and the levee with me

500 S loop, 7:27 avg

8 in 7:32

8 x 1:00 on/off on the JRT. Looks like I averaged ~5:30 on the "ONs". Still easing back into faster stuff. I'll basically just increase this little by little until I'm doing 15-20 min of work. Ribs are sore but didn't complain too much with the faster pace.

8 in the rain. 7:40 avg. I'm soooorrrrrreee from just the little workout yesterday.

8 on the JRT (7:29 avg)

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.