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Notes

Planned: 12 miles with 7 at half-marathon pace. Achieved.

This was another run that I wasn't looking forward to, but after my initial five miles I was ready to pick up my pace for the fast 7. It went pretty well, but not quite as fast as I would have liked. I pushed a couple of my miles faster than a 7:00 pace, and the remainder of the fast seven were 7:10 or faster. So my average pace for the fast seven was 7:03, and I am happy with that achievement.

During mile 10 my knee acted up a bit (during a downhill descent) and I pulled back a bit. The first half of the mile ended up being a 7:35 pace, but I pushed the second half harder and brought the pace down to 7:10 for that mile. My knee was good for the rest of the run. Note: my knee wasn't as bad as it had been in the past, so all the extra leg extensions, leg curls and presses I've been doing may be helping. Beautiful running weather today, though just a tad bit windy. I'm happy that the temperatures have dropped a bit in the last week.