Wasn't sure what I was going to do when I woke up this morning. Was going. To. Base it on knee. Did not hurt in first mile so did five mile "tempo" was planning to just shoot for 35 minutes but instead ran 33. Then took minute break switched shoes to the kinvaras and ran three miles in 18:26. Purpose that I came up with for this as I was running is to let myself know what pace I can hold end of race when legs are tired. It was pretty much like clockwork around the track high 1:33 or 1:34 for 400 so 6:16 pace is what I could hold at that comfortable yet still giving effort pace that only if you have run races before you know what people are talking about. Probably could have gone faster during the three mile but I am not upset for first " workout"in a while | 