10.16 miles (7:39/mile overall pace)
Garmin Link
Target: 2 miles easy, 3 miles @ 7:14/mile, 1 mile easy
Actual: 2 miles easy, 3 miles @ 6:41/mile, 5 miles easy
Skipped my first workout of the program Monday. Got out on the street, but after about a quarter mile my left knee was hurting. Probably could have run through it, but decided it would be wiser to skip the workout and give it a chance to heal properly. I was paying the price for overdoing the the Friday workout last week.
Felt much better on Wednesday. After the two-mile warmup to get down to the river trail, was able to keep a good pace of 6:41 average for the three tempo miles. Turned around and did the five miles back all within a few seconds of 8:00 pace. Had to stop at the post office and stand in line for 15 minutes with about a mile to go, so was a bit stiff for the last mile.
A few hours later Doug and I went out, grabbed some good burgers and saw a sneak preview of Cedar Rapids. I think he enjoyed it a lot, but after a lot of walking in the cold, standing in line for nearly and hour, and two hours sitting in the theater, the knee was really throbbing on the way home. Feels better this morning - hope it will be OK for the 18-20 miler tomorrow.
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