I didn't have a plan for today's run, but after I got going I felt I should try and get a little quality in. After 2 miles of slow (8:45) warm up I ran 3 miles hard up the Iron Horse trail (~3% grade), then after I turned around I took 5 minutes of running recovery then ran the last 5 miles at GA+ pace (now down the ~3% grade) of around 7:00 mpm. My knees still don't bother me during runs on the semi-flat terrain thankfully (just afterwards). |