10x1:00/3:00 jog then ow

Monday did a solid wo of 10x1:00/3:00 jog. The jogs alternated between slow with merritt and darin and moderate by myself. I did half a loop in 402 by myself. Then the last 300 on the track with darin was in the neighborhood of 60 prob it wasnt as fast as last week. I should prob do these a little bit slower esp since its just july. Also on the last 2 1:00 runs(after the track) my knee was a bit sore. Then we had to run the next morning which was not ideal and it was quite sore.

Today it was signif better- i did 3x1600 with merritt in the am she did 723,710,702 it was starting every 10 min. I was about 8-10 sec behind avg on each one. Also i just thought i forgot to ice this evening although in general ive been good about that. This afternoon i ended up jogging 3.5 miles while darin warmed up and did his wo(6x800 track start every 430- 308,311,311,317,318,317) I wish his aerobic development was better but thats supposedly the thing you can improve the most obv. Well keep working on it.

So tomorrow will be one easy run to rest my knee and get it even better. Then prob jog 3 miles in the am on friday which might not be ideal but whatever then 5k friday evening at reservoir. As i said i suppose the goal is sub 18?? but that depends on the course and the fact that i really dont know what shape im in. The last time i did a 5k i guess was the mancave race which wasnt that long ago really(only like 7ish months lol) Before that... your guess is as good as mine heh. At least it should..should! be faster than the HCS XC race i did last year lolol. Sub 21:04 or bust! Ah lowered expectations you are a friend to us all. Ok enough blabber ill just run and hope for the best.