Did 2/3's at the track today. I've made pitifully little improvement it seems in this area. Way back in summer did quarters just under 90 seconds. Not much difference now. This is what I need to improve on. Provided my right knee can handle it. No interval shorter than 3 minutes in last month because right knee couldn't handle it. Was feeling better but after today I can again feel it just a bit.

My back has been feeling very good last few weeks. And I mean it doesn't hurt in the morning from sleeping wrong. It hasn't been hurting at all. This again coincides with slower running. Slower running may just be better for my back and knees. But it means not getting faster.

Also been doing one arm dumbbell swings. No ab work lately. And riding an exercise bike while standing as upright as possible.