Recovery run

Time of day 10:00 AM
Distance 13.50 mi
Duration 1:34:00 @ 6:57 min/mi
Shoe Wave Rider 13
Temperature 55°F
Wind Light
Conditions Sunny and Dry
Intensity Easy
Overall Feeling Average
Comments I was out late last night at Piotrek's party so I didn't meet the EF crew at Westcreek this morning. I was feeling a bit beat up. My knee got really tight after the race yesterday and it didn't help that I was standing all day at work then stayed up late. Laura ran to my house and then I ran with her for 25:00 before splitting off. It felt really good to start off easy and she did a really good job at keeping a solid pace. She is a lot better runner than she gives herself credit for. It was finally a beautiful day and everyone was out enjoying the weather. Laura and I left my house and headed down to the bottom trail, a loop around bell Island before we separated at the canal walk. I picked up the pace a bit, getting into a good rhythm as I ran east on the canal walk then cut up bank street to Franklin. Once on Monument I continued past Boulevard to Malvern. From there I cut through the Windsor farms community and ended up on Douglasdale near Byrd park. My IT band and knee were bothering me and my shoes felt dead. As soon as I got home I stretched and took care of my knee. Hope this doesn't turn into anything serious. Overall a good run although I was feeling beat up and tired towards the end.