MDay -15 -- Sat. Sept. 5

Schedule was for a final longer run, so I set out first thing (which, on Sat., means about 9:30) and here's Bill coming down the road -- so I jogged with him and turned out he was ending the first loop of a 20. I took him up on the invitation to run along for the next 10+ at my MPace, or a bit slower (given that I'd run yesterday). We went down GeoHannum all the way to Stebbins, where he let me see if I could set pace right. Along to Bay, then back all the way to the hill...up to Allen and then up and over Allen, then down to 202 and VFW back to Bill's place, completing 8 miles and starting into the next 4. We kept pace down GeoHannum and Jackson to Howard to my turn back point, with Bill going out for one more hill.

Unfortunately, by this point my knee area was flamingly sore, and I slacked off, deciding not to go above 12, for all that I wanted the mileage and I wasn't tired at all. Here's what I got:

Time: 1:36:52
Distance: 12.29 miles
Pace: 7:53s

Comment: it was a *perfect* day for a run, and the pace was dead-on (for a run the day after a double-digit run) but this injury is a spanner in the works. Iced it a couple of times in the afternoon, and slept. See how it goes in the next few days