It's just that simple

PMI: Canal banks + Phillippi hill workout - 59:34

Ran to Phillippi St. where I did 6 sets of: 10 second hill sprints and 30 seconds hard on the flats. Between each of the efforts I jogged 2-3 minutes to get a full recovery. Pretty good workout because I was able to run high quality with such long rests and also get an hour long run in at the same time.

PMII: Neighborhoods - 16:19

Easy jog at 9 p.m. 

Treadmill - 28:09

Easy run on the treadmill at home with the incline up at about an average of 3%. 

Canal banks/neighborhoods + treadmill -1:00

Ran about 35 minutes outside, then the last 25 on the treadmill. Decent pace outside, but really slow on the treadmill. Knee is giving me some slight problems right now. 

Treadmill - 1:00

Slow jog on the treadmill at 10 p.m. Knee still sore, and treadmill doesn't seem to help, but at 10 p.m. my motivation to go outside was not huge. Watched a couple of episodes of Arrested Development, which helped pass the time. 

Canal banks + treadmill - 40:20

Ran 23 minutes on the canals to get some stamps at Albertsons, then finished the rest on the treadmill. Intended to do something a little more quality today, but my knee was still not right. 

Greenbelt + Table Rock trails - 1:55

Crappy week, but this run helped make up for it. Ran 3+ miles on the greenbelt, then took Castle Rock trail to the backside of the Table Rock trail to get to the top. On the way down, I hit the Tram trail and Rock Garden before retracing my steps back down Castle Rock. When I reached the greenbelt, my legs felt good still so I picked up the last 3 miles to marathon pace (6:19/mile; 18:58 for the 3 miles).

So glad to get out on the trails for a long run. It doesn't happen much anymore.