This morning was nice at 35 degrees and sunny with a little bit of a wind. I still wore tights, and was overdressed by the end of the run. I started out slow at (7:43, 7:22, 7:04) and progressively got faster just to test the knee. The knee felt okay a little discomfort but not really a pain. I did a couple more miles faster (7:01, 7:00), which all of this felt real easy. The heart rate has stayed pretty low these last couple of weeks with the training I've had to do.
Finally, I thought the heck with this if I'm going to run Ogden I need to test what the knee can do faster. I decided to start some sort of tempo and see what happens. Mile 6: 6:34 (gently speeding up to test how the knee fills, not bad) Mile 7: 6:11 ( Felt fun to exactly go a little faster, and the knee was doing good). Mile 8: 5:52 (Hey! a 5 something mile I haven't seen that since SLC Marathon). I don't remember how it felt, but it must have not felt bad or I would have remembered that. Mile 9: 6:13 ( Portion of this mile was uphill, and I was starting to get hot being so overdressed, but the mile felt good. I'm sure some of it was fatigue running a little bit faster. Mile 10: 6:18 ( I eased off a little to start slowing down, because I realized I was on the last mile of the run and I didn't want to end so fast) Mile 11: 6:38 (I ran an extra mile for recovery... just to ease of the pace a bit). This mile felt so easy. 11.5 miles at an overall 6:43 pace in 1:17 minutes. I don't really know yet how to evaluate this performance, but it's a start and Ogden is close so I'll just have to be as ready as I can be. Lunch: Had a dentist appointment and thought I would get a run afterwards, but my knee is sore so I'm sticking to running just singles for now. Pretty bummed about the knee, but you have to stay positive in all situations.
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