Today I ran for the first time in a couple of weeks. It was a beautiful Minnesota morning, light snow, light wind around 20+ degrees. I ran in Lebanon Hills, the trail was slippery and rocks were a bit difficult to see but hey, in a few weeks we probably won't be able to run trails at all (snowshoe yes, run no). My knee is still bugging me so I kept it slow the knee is more tender than painful.
I listened to a workout from Carmichael Training available from Powerbar at no cost, here is the link:
I listened to their workout on "Running Intervals" and I think it will be a useful speed workout for me (no today I didn't try it as that would have been a bad idea). The second workout is on "Tempo Intervals", and I think it will help as well.