Rhett

What a beautiful day for a run.  It rained hard this morning and then after the rain I went running and the air wash fresh and cool.  It was great.  And even better, my knee didn't bother me today.  It was the best it has felt since mid January!

6 miles AP 7:36  I was definitely working harder than I should have been to be running that pace, but it was fun to run without pain.

20 minutes stair speed intervals.  2 min walk, 2 min run, repeat

1 miles cool down TM 2% incline 8:00

 10 minutes elliptical

 core work

8 easy miles

My knee felt good, but not as great as it did Monday.

AP 8:06

20 minutes stair speed intervals-  2 minutes walking/ 3 minutes running

That is the first time I've done 3 minutes on the run interval.  Boy was that a lung burning, heart exploding, leg leadening last minute of each interval.

 10 minutes elliptical to get my heart rate back under control.

2 miles TM 2% incline @ 8:00

 Core work

 That has to be the best workout I've had in a few months.  It sure feels good to be done with it.

One hour elliptical.

I decided to save my run for tomorrow to give my knee an extra day of recovery before a longer run.  My knee has felt really strong the last 2 days!!!!!

I had a rare Saturday morning that I didn't have to work and had no family or church commitments, so I decided to go run with the local running club.  A couple of the faster guys where there so I decided to run with them.  After explaining that I've been injured for a while and have not done much running since January they asked me how far I was running today.  I said, "how ever far you guys are running."  I was anticipating about 10, they said 13.  I said OK.  Lets do it.

Ended up running 13.6 with AP 7:54

It was fun to run with Jim and Jeff and to push myself a bit harder than I have in a long time.  My knee felt really good until the very end when it started tightening up a bit, but nothing too bad.

I'm going to be sore tomorrow since I haven't run that far since that 33 miler on Jan 1.