8 & negative splits

i got up early this morning to get in my second run in two weeks (since the marathon).  i had not worn my watch since the run so it was fun (sort of) to see my marathon time and the calories burned. i hit the greenway by 8:30am.with my 10yo daughter. it was a c.o.l.d. 40 degrees. the run was mostly in the shade but the last few had some sunny spots. i have missed that trail and it felt so good to back out among the tall trees. the colorful trees are much less since the last time i was there. but still so beautiful in all it's naturalness.

i wasn't sure how far i was going to run. i knew at least 6. so i chose 7. and ended up running 8. it felt great. i ran the first 4 miles at a 10:30 pace and the second 4 miles at 9:30 pace. my negative splits by my watch were a little over 4 minutes. i was stoked. my goal for the next training period is to work on negative splits, adding more tempo runs, and a hill run each week. i've got to improve my time and i think those will help a lot. the back of my left knee still feels a little stiff after running so hoping stretching it out will be all it needs.