Well my goal was to run far enough today to break 10 miles for the week and since I'm not planning to run while on vacation I pushed it.

And thankfully I did it. The first 3 miles went by fairly smooth the next 2.5 felt a bit worked but the last .25 I decided to kick it up. I first put the treadmill to 7 mph to test my legs it felt good so I kicked it up to 8. Thats when a powerful runner's high kicked it so I cranked it to 9 and went for it. I made about .2 miles with that pace when I felt a little pain sneaking into my knee, no pop or anything just a bit of pain. I didn't like the pain in the joint so I brought the speed way down and coasted to finish out the lap.

Overall a very good workout and I think my legs are ready for some rest.

I did this after the workout with the wife. My goal was to get some fast miles on my legs and get some good miles before I leave for NYC on Tuesday.

Since the DR. told me to take anti-inflamitories and try to keep the impact down my plan was to work hard today and tomorrow and then take the vacation as a walking only week.

But back to the run...I ran using a fartlek technique of keeping at an above talking pace and throwing in speed burst of a set duration (I varried mine from 15-30 secs) throughout the run at your discretion. Keeps the run challenging and gets the legs used to those faster paces.

If the others around here haven't tried it yet it's a fun workout to get in 1-2 a week. I promise it will keep your heart rate up and not burn you out as fast as traditional intervals could.

This was a very light outdoor run trying to help the wife start working out. It was a very light paced run/walk combo and of course a good excuse for charlie (the dog) to visit all his other four legged friends around the block.

Morning Run, legs really sore, I have a sore right big toe joint I'm seeing the Dr. about later today that is really effecting my stride.

Ran with my dog, Charlie (cocker spaniel) on a beautiful mojave desert day in the 80s no wind. The little guy did well and was very happy to get out and he helped motivate me and keep my pace up.

He did drink a ton of water when I got back home.

Does anybody know what a good run speed/distance for a smaller dog?