Notes
First long run on pavement for a while and wasn't too bad. From the morago dirt parking lot out to 4.5 and back. Lot of tough hill running. Outside foot a little sore on return home so iced for 10min. Inside knee spoke to me around 7-8 miles (perhaps because of the downhill at the par course). Walked 30 sec every mile, 1 min every 2 miles except mile 8. Ate a little at mile 7 but wasn't too hungry.