running long 1:40:36 [4]
Ran from home to slaty creek to meet muck, with some extra loops. Did 30min easy, 30 moderate, 30 hard, and 10 easy warm down. It was good and I was surprised I was able to do it. Played it all by ear but perhaps next time should make the moderate a little harder.
Knee fine except for on steep slopes and steps. Hopefully I didn't totally stuff it with this run......have planned to do less running and more cross training over the next few weeks though.