R- week 2 day 4

Tonight's run was good.  I felt fairly strong the whole way through.  I did what I usually do.  I ran the first 5k really hard (23:07),  then slowed it waaaayyyyy down for five minutes.  At the 28 minute mark I settled into about an 8:34 pace (7.0 on the treadmill) and kept it there for the remainder of the hour.  Ok,ok I sped up for the last two minutes!  My left knee really tightened up right close to the end, but I was able to stretch good and it's feeling quite a bit better.