AM - 7.15 Green Springs. Back at it again. Woke up good, and weather was nice. Run went smoothly with only minor tightness in the knee. (Precision 106.3) afternoon - 12 River Trail to DC and back. Run was going well with splits around 6:45-50 on the way down. Turned around and headed back and then realized I was supposed to be hitting some Tempo miles, so I got speed up and then hit the lap button. First was 5:48 - pretty good on the 2% steady incline back up the river. Then I hit a 6:09 which included a short but steep hill to connect back to Riverside Dr (I did notice that the trail may be finished, however. And I am going to go explore to see on Weds.) At this point I wanted to stop, but decided to keep it moving as best as possible. On Riverside the uphill continued and my time slipped more; until the last .2 when it evened out and I brought it back down to 6:09 again. Here I decided to go until I hit the big climb back up 2450 to PVHS - I thought it might be about .75 miles - was about right, so I pushed up the hill to hit the full mile (since I was actually supposed to do 5 tempo miles and this would only make 4) and hit it in 6:11. Wasn't the best Tempo run ever, but I did it and got the legs moving, lungs breathing, and heart racing. I am not as fast as I was a couple months ago, but that is okay. I'll keep the mileage steady near 100 and start bringing in a little more tempo. (Stratus 60.15). Then weights (took leg lifts a little higher, but still less than usual) and 1.5 more miles of cool down (cumulus 483.55) | 