Slow to fast

No knee pain today or yesterday.

I got my wife Mandy to run this morning.  With her permission, I signed her up for a 5k that's a month away.  She ran for 25 min and said it was boring.  But she's committed to run at least three times a week until the race.

1600-1200-800-400-200 with 400m jog in between.

6:00, 4:27, 2:53, 1:26, 38

Workout went well this morning.  This was the first time I had tried a step-down type workout.  I was able to speed up a little for each rep.  The only problem was the 400m where I was a second slower than my goal.  I'm not too worried about it because the others were all on target or faster than target.

Three miles this morning.

2 x 2mi w/ 3 min jog between

6:32, 6:31, 6:33, 6:32

Good workout for me.  I felt solid the whole time except for when I was messing with my watch a little.  I set it to do the reps for me without pushing the lap button, but I guess I set the interval at 1 mile instead of 2.  Sometimes it's just easier to push the lap button and forget about watch features.

Night run.

I did 13 miles in about 110 minutes on my Wasatch Blvd loop that has 1000 ft of elevation gain. I really wanted to run during the day but I just couldn't get out. My left knee felt great. No pain at all. I forgot to charge my headlamp and it cut out at mile 12 after being pretty dim the whole run.