Return to running - 01.13.2015

No warm-up before running

3.25 miles in 22:18

1st mile in 7:24

2nd mile in 7:02

3rd mile in 6:21

.25 in 1:31

5 minute cooldown and stretching.  Slight pain and ache in my right knee when I started running that went away.

***The day after my right knee is in significant pain***

Return to running - 01.11.2015

No warm-up before running

5 miles in 36:52

1st mile in 7:30

2nd mile in 7:27

3rd mile in 7:22

4^th mile in 7:19

5^th mile in 7:14

5 minute cooldown and stretching.  Slight pain and ache in my right knee.

Return to running - 01.10.2015

3 minute warm up and light stretching

4 miles in 27:59

1st mile in 7:26

2nd mile in 7:13

3rd mile in 6:42

4^th mile in 6:38

5 minute cooldown and stretching.  Slight pain and ache in my right knee.

Return to running - 01.06.2015

3 minute warm up and light stretching

4 miles in 27:31

1st mile in 7:22

2nd mile in 7:01

3rd mile in 6:42

4^th mile in 6:26

5 minute cooldown and stretching.  Slight pain and ache in my right knee.

Return to running - 01.04.2015

3 minute warm up and light stretching

3 miles in 20:35
1st mile in 7:20
2nd mile in 6:53
3rd mile in 6:22

5 minute cooldown and stretching.  Slight pain and ache in my right knee.

Return to running - 01.03.2015

3 minute warm-up with no stretching

8 miles in 57:40
1st mile in 7:30
2nd mile in 7:27
3rd mile in 7:22
4th mile in 7:17
5th mile in 7:15
6th mile in 7:10
7th mile in 7:03
8th mile in 6:50

5 minute cooldown and stretching.  Hip exercises at the gym.

Return to running - 12.30.2014*

3 minute warm up and light stretching

6 miles in 43:19
1st mile in 7:30
2nd mile in 7:25
3rd mile in 7:19
4th mile in 7:14
5th mile in 7:08
6th mile in 6:42

*I entered the January 1st post before this post, so that is why they are out of order

5 minute cooldown and stretching.  No knee issues.