Trying to improve my running

Average 8:21/mile  the middle mile was 7:45/mile. I developed a knee effusion saturday after the 10K. It was better today and didn't hurt but I thought I should take it easy. I hope this goes away.

I am slacking off about entering stuff in here. Average time 8:04/mile. I would be really happy if this was my marathon time. I think more realistically it might be my 5k time. I don't get on the computer that often and it won't le tme type entries from my phone. I did 2.78 miles this day. I was going to do a long bike ride, to give my knee a rest. So I decided to go for a fast short run. Then i started running and didn't want to stop. So I turned out doing almost 3 miles. It felt pretty good. My knee hurt at the start, but after it loosened up felt fine. It did swell up after not as much as before, no pain after.

average time was 9:36/mile. This was my second run in the barefoot shoes. It felt so good. I didn't want to stop. I read the previous night about the 100 up exercise and did the minor exercise. I felt like it helped to focus me on proper technique. I think that my technique got a little sloppy towards the end, d/t fatigue.

So I tried to go biking this morning. I rode my bike 1.5 miles hoping to go for 9-10 miles, but my tire blew out after only 1.5 miles. I then had to walk back home with my bike. I then went and ran 1.5 miles in the barefoot shoes. It was a pretty frustrating day. average time was 9:51/mile.