Those Saturday runs are supposed to be *slow*. As in slower than race pace, ya know.
Check out the McMillan Running Calculator if you haven't seen it. Plug in a recent race time and it tells you what your pace should be for your workouts . For a 36-something 5K it says your long runs should be in the 14-15 minute per mile range; easy runs 14-14:30; tempo runs 12:30 - 13:00.
Slowing down might help that knee too. I had some knee issues when I was running in the wrong type of shoes.New pair and the pain was gone. Hopefully those New Balance's will make a difference.
Our Mini training group only ran 2 miles yeasterday, but I know what you mean about cold. Brrr! I'm still trying to come up with a workable training schedule for me. I'm helping coach the beginner's group so I'm doing my group runs with them twice a week. A lot less mileage than I've been doing. I'm not sold on the other new training programs they're using for the intermediate and advanced groups. I may go back to the Hal Higdon one that I used last fall.
Eye Lick Two Rhune
ON THE 7th DAY, GOD DID AN EASY 6 "Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?'" - Peter Maher
Sounds like you made the right decision. I decided to chance it last night. I've been doing most of my runs on the indoor track at the high school while the boys are at wrestling practice. That gets so boring after awhile that I've even done a few on the treadmill in the school's weight room. (Shoot me now, please!) It didn't seem so cold yesterday so I took off on my 7 mile route. It was fine at first but as the temps dropped it got really slick. A car came by and I slipped on the ice and into a pot hole, twisting my knee. I ended up cutting it short and dh met me at the 6 mile marker.
Then those hamstrings must be fealling better. Way to play it smart.
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