Testing the knee

So no runs 4 whole days and 3.43 miles today. I've been worried, the knee has felt pretty sore and I've not wanted to run on it. But today was a glorious day and too nice not to run. So started pretty gentle and kept to roads and flat track. I ran this route which 6 months ago took me 33m 40sec. Today on a recovery run I completed in 28m 47 sec, nearly a 5 minute improvement on a test run for a dodgy knee. So I have to be pleased with that. The average pace was 8.5 minute mile although that wasn't even, I guess I was 9minute miles for the first half and 8 minute for the return. It's quicker than I need to be on the day to get 4 hours and running in a group should help.