Today I ran at the Woods Cross practice. I did a dynamic warmup before the run. I went 5 miles at a 7:20 mile pace. It was an out and back from WX to the Bountiful Post Office. The total time was 36:30. After the workout I stretched and did stride-outs.
Later at about 9pm I did an easy 3 miles around the golf course by my house. I tried to stay on the grass as much as possible so I could recover and not have heavy legs. My pace was around an 8 minute mile pace; same as my run on monday where it was harder to run on the soft grass. The total time was 24:38. My knee was hurting a little at the beginning but it got better as the run went on.
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