Notes
This was a victory in that my knee made it through 5.5 miles of tough work.
It still feels pretty decent when I'm moving faster (or more specifically feels better with a certain foot strike), and running slower hurts it more.
Did the workout with Anders, and he was nice enough to be flexible and adjust based upon what my knee was dictating.
10 min warm-up (knee felt okay, not great. Pace was probably 7:30ish)
workout:
12 minutes @ race pace (about 6:40ish)
6x400 @ 5k
2x800 @ 5k
The race pace part got a little ugly towards the end, knee was fatiguing. But cardio and legs felt good.
400's and 800's felt great.
Though I don't have a lot of confidence regarding a 10 mile race, it DOES feel good to know I can still rip off 400's and 800's at about 87's, and feel like I could do them for a long time.
Left the workout on a high because I felt good, but at the same time, probably doesn't mean a whole lot leading into this particular race.
Like I said, felt like a victory on the day. But only time will tell.