Notes
Progression run because I wasn't about to start a long run out in the country in the dark so three out and backs of 3.7 miles each with times of 29:15, 56:00 (26:45), (25:23). I just wasn't about to slow down each time. Also all the eating in MN payed off I felt like I ahd a ton of energy despite the 6 pounds gained in two weeks. It was somewhat icy and I twisted my left ankle badly, but my knees were overall quite good I think I have adjusted to the shoes and insoles.