Warmup, drills, form mile. My mileage is at 2 until further notice. The 800 guys were doing 80 and hills, but my group (the traveling guys) were doing special K's this afternoon except for Mike and Matt, so I asked Coach if I could do a K with them since my mileage allowed it. So I did some strides and then it was a special K so the first 600 was at 5:20 pace, then hammer the last 400. I hit right on thru 600, then a 67 last 400. 3:08. Cooled down for 2. Knee felt great,feeling way out of shape but it'll come back fast. Pool workout. Warmup, special K simulation, cool down. Good stuff | 