6 miles trails with Jeff, 44:12 (7:22/m)

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7:22, 7:12, 7:14, 7:29, 7:18, 7:32
knee 100% :)

8 miles 55:12 (6:54/m) roads

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out 4 easy back steady with 10 X 100 fartlek
knee a bit clicky first mile and then good
7:35, 6:52, 7:13, 7:01, 6:45, 6:19, 6:46, 6:34

8 miles, 1:10:52 (8:51/m)

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snowy/icy trails
9:21, 9:23, 9:03, 7:55, 8:51, 9:45, 9:11, 7:16
knee didn't really release until last mile :)
Oh well got in my 40 miles for the week:)
4 times 8 miles, 2 times 4 miles and a day off

easy 4 miles, 35:13 (8:47/m)

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easy 4 mile winter trail run, these are pure trails in the snow
knee inflammation, should be good tomorrow
for 8 on the roads and hit 40 miles for the week

8 miles, 59:00 (7:22/m)

out and back 8 miler by runperryrun at Garmin Connect - Details

out slow 4 miles and pick up 4 miles
on the way back icy snowy roads
7:47, 8:00, 8:00, 7:23, 6:51, 6:47, 6:59, 7:07

4 miles, 29:55 (7:28/m)

easy 4 miler by runperryrun at Garmin Connect - Details

good run with Jeff,
icy roads 4 miler hard to get any momentum going
7:39, 7:28, 7:23, 7:18

8 miles trails 1:05:36 (8:12/m)

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7:42, 8:06, 8:11, 8:05, 7:27, 8:16, 8:49, 8:54
a wee bit chilly:)

8 miles 61: 11 (7:39/m)

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out 4 miles and back 4 miles, had some grip on the way out,
but iced over on the way back, so slip sliding away
along snowy/icy trails
8:18, 7:58, 7:12, 7:11, 6:58, 7:22, 7:58, 8:09

4 miles, 36:24 (9:04/m)

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10:43, 9:38, 8:19, 7:38
Knee a problem couldn't really lift it up the first 2 miles and then it loosened up and I had knee lift for the last 2 miles :) Hopefully I just willed away the runners knee:)

200 run 200 walk X 8

200 run 200 walk X 8 knee much improved, repeat tomorrow

Hills

8 X glendale hill/quad routine and gluteus medias routine.....

Knee

I have been tending to a tweaked knee since racing Jan 1st
Much improved today, I could barely walk yesterday, continuing with ice/heat and knee brace, rice routine for one more day and may run Wed easy 3 miles. Still not sure how I injured the knee.

Henley 3 miler 16:54

2 mile warm-up, 3 mile cool down
raced a 3 miler on icy roads and got er done, not easy to run fast today missing the roads of summer
anyhow no garmin just ran the race.......16:54 for 5th overall