12.1 miles at a 6:36 pace on the Riverdale Parkway with Dave, Bret, Jared, Denver, Albert, and Jason. We picked up a few miles on the way back and I hit 6:09 5:28 5:15 and then backed off as I was close to red-lining and did one more mile in 5:54. Once I got home I did my core exercises, hip exercises, and pushups.
This was my 8th week back after nine months off. I am feeling good. It's hard to be patient. I want to ramp up my volume and my quality more rapidly, but so far I am sticking with a conservative approach and hope it pays off with no injuries thru the ramp-up process. I'd love to be fit to run some races this spring without getting destroyed by other racers.
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