AM - met my new running friend, Dan and he took me for run in the local area. Told him I was a bit gimpy of late and wouldn't want to push too hard. He was running with his black lab, Lucy which I figured would mean we wouldn't be going hard, and perhaps need to stop here and there. I was wrong. Dan proceeded to set out a brisk (at least for me right now) 6:46 pace for the first two miles, and then we settled into 7:13 pace on some not-insignificant hills through mile 5 until I just had to wave the white flag and say, I cannot carry-on a conversation on this uphill and run at this pace. He relented and though on the uphils we took it easy, we still were running sub 7:30's where it was relatively flat. The dog was amazing, I must say. Never once getting in the way or crossing over or around us, and simply ran as fast or as slow as we did without even so much as a bark or heavy panting. Anyway, I was actually quite pleased with this effort as I had no pain and maintained a decent pace for much of the route - 10 miles is the longest I have run in many weeks.