running intervals (form bad again) 6:30  1.0 mi (6:30 / mi)
200's Nice day just could not lift knees to stride out but did the best I could.
1:44.88 2ne 200 just no power. Last 75 of the 200's no power...the 200's feel like 300s and the 400 feels like a 600 meter run.
But it's still turning my legs over much quicker than even my quick runs.
running (don't pass me dude) 46:51  5.0 mi (9:22 / mi)
First quarter mile 3:03...my right knee was puffy and stiff...about 1.2 or so I was passed by some kid that ran opposite direction as me last week...he kinda rubs me the wrong way and since I'm such a friendly guy it must be him not me...I was looking at probably about a 50 or 51...I immediately picked up the pace and ran much quicker so he did me a favor. I held my own ok for about a mile and quarter...24:53 and 21:57 splits...sub 9 min for 2nd half. It may have been my quickest loop...first quarter mile (it is marked on trail) was 45 seconds faster than the first quarter of the first loop...only the first quarter and half mile are marked and in just one direction....probably for the best...
I ran 46:38 before but todays 21:57 is the fastest loop I've run. That is 8:47 pace....about as fast as I have run for that distance in awhile.