Practice was on our own today. Warmup, drills, then did my 50%. I'm at 8 miles today so I did 8. I did dikes without the canyon, then finished up on the grass loops. Avg 6:25. The knee flared up a little bit on the downhills but other than that it was great. Gonna slowly build back to 12 a day. I'm sick of my knee feeling like this and having to like worry about if there will be a run where it doesn't hurt, but I guess I did that with my hip over the summer and it just randomly went away so let's hope it's like that.
Pool workout with the girls. 5 min warmup, then 5 on, 3 off, 4 on, 2 off, 3 on, 90sec off, 2 on, 1 off, 1 on, 30sec off, 5 on, 3 off, then 3 on, then cooldown. Felt nice and the knee felt better after it.