3 mile time trail: 22:24. Last time did 23:08. Had done 2/2's slowly working up to 2 hours twice a week for almost the last month. Maybe 3 weeks. Previous run on Thursday. The last 40 minutes I started using an exaggeratedly long stride. Felt good at first. But then my right knee started hurting and my back. It's taken a few days for my back to feel better. Knee still not feeling so great.

But still, nice PR today. Afterwards immediately switched to 3/1's but didn't have much. Did 9 miles in 79:50 and taking my knee into account, quit instead of going up to 12 miles.