Went over to Weston canyon to get in some hill running. I ran the 3 mile stretch down the canyon 3 times to get in some more downhill miles. After a 1 mile warm up in 8:07, I ran the first 3 mile interval at 6:55 ave pace. This stretch of road drops 400 feet in 3 miles and I had quite a bit of headwind blowing up the canyon. I drove back to the top in about 5 minutes then ran the next 3 miles at 6:46 ave pace. This time I rode my mt bike [that I had hidden] back to the top in 13 minutes then ran the 3rd 3 mile interval at 6:42 ave pace. I did a .35 cool down and my wife [who had walked up the canyon while I was running] picked me up. Overall pace for 9 miles was 6:47.
PM Went out after dark to run 4 miles. Had to quit with less than 1.5 because of knee pain that suddenly came on.
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