Got up at 5:25, drove to Centennial Trail in Snohomish (where I do most of my bike rides) and ran 8 miles. For the most part I kept the pace pretty gentle, but on a whim I decided to throw in one hard mile, just for kicks. Here are the splits (I'm sure you'll figure out which was the hard mile): 8:32/8:27/8:29/8:26/8:11/7:07/8:09/8:16. That hard mile made the final two pretty difficult, but I held form and got it done. Heart rate was a bit high at the end (145), but overall a good run.
My right hip bothered me on and off. I'm starting to think that it may be a bit of hip bursitis rather than IT band-related. My knees are doing well. I'm stretching the hip & using the foam roller, but it seems to be persistent. It's not bad enough to cause me to stop running, but I'm worried that it might escalate.
The plan for tomorrow is another easy 25mi on the bike, before riding hills next week.
Happy training, everyone!