Notes
The plan was (if I had no injury issues) 2 miles at tempo (6:45-6:50), and then 2 miles in the 6:30's.
The knee hurt during the 3 mile warmup, but surprisingly as soon as I started running this workout, the pain diminished. The leg injury was fine, so no problems with that. The problem was my left Achilles was killing me and I doubted if I could finish.
First mile felt easy and comfortable at 6:45 even with the Achilles issue. Just before 1.5 miles I thought it it doesn't clear up, I will stop at 2 miles. Suddenly as if by magic, 30 seconds later, the pain stopped.
However about 1.75, I totally lost it. Legs started to go jelly and breathing became harder. I struggled that last quarter and decided 2 miles was enough.
I have no sustained speed/endurance right now and it showed. The good news is I line up for Sunday's 10K and run a conservative race as long as I don't experience any setbacks between now and then.