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12:49 PM

6.5 mi


7:36 mi


157 lb


53 F
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This was my first run since Saturday. I missed Sunday's run because the inside of my right knee kept hurting (after Friday and Saturday's workouts). Today it felt ok, but on Sunday I wasn't willing to risk 12 hilly miles in PWP when my knee was already complaining.

WU: 11:00 easy with a couple of fast strides and some jumping

WO: 5 x 5:00 @ current 5K pace (6:07p) with 3:00 recovery

Hammer #3 and #5 aiming for 3K pace (5:51p)

CD: 1:30 easy because I was almost back to my car, and I had to get back to work.

At first it was hard to mentally get into this workout. I thought about skipping it because of my knee, but the weather was too nice. Plus all of the Tuesday workouts from the last 5 weeks have built up to this, and this is the first one I've gotten to run outside! So I gave it my best shot.

I wasn't feeling it on the first two intervals, but I got through them. I started to feel better on the third one where I was shooting for 3K pace; however, the whole second half of that interval was straight into the wind. I pushed as hard as I could on it though because I know one section of Tom King is ALWAYS going to be into the wind. Interval #4 felt easier than #1 or #2, and #5 was my favorite of all even though I was pushing it. On #5 about 2 or 3 minutes into it, I had an odd feeling of relaxed, calm running at a sub-6 pace. That was really nice.