AM - ran 3.35 miles with Sparky, about 8:10 pace. First mile in somewhere around 9:00, then slowly sped up as I got warmed up. Then another 2 miles on my own. First mile in 7:40, second mile I decided to do at 5K race pace - it felt really good to get up to speed, and no ill effects afterwards. No pain in the knee. Last mile was in 5:50. Yeah! I haven't ran that fast in quite a while. I managed to get a hold of the course map for the 5K this weekend - looks like it will be fairly flat, although much of it will be on the canal, which is dirt. PM - ran 1 mile with Samuel in 10:20 - it was hot out - still 100 degrees at 8 pm. Then ran another 2 easy miles to finish with 8.35 for the day. (ProGrid Guide - 89.75)
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