Notes
18m w/ 14@8:50 was the goal. Felt comfortable at pace, initial miles were ran faster than planned, so overall a good result. multiple stops en route as this the ERC group with lots of chatting unfortunately.
HR was in low 160's for the first 10 miles or so, slowly crept up near 170 towards end of run, but was still comfortable. Was also quite warm wearing a jacket
Spent time warming up at home prior and stretching. Knee pain was minimal, comign in and out during run. No pain afterwards, good ice bath helped.