Training Report Week of 9/15/2013

We did a twelve mile trail run on Sunday with some friends. Bri felt good and finished with a 10 minute mile average. I on the other hand had to stop and walk at mile 11. I felt like shit. Worst run in a long time.
Knees hurt, back was killing me (I have a herniated disc that I'm trying to rehab). I ended on a slow run but I finished with a 10:50 average pace. We are training for the Squash Blossom Half Marathon Trail Run on the 29th, so I took the whole week off from running. I went to the gym every day and just worked legs and lower back. Today was the first day in a while I woke without back/knee pain. Probably go for a short slow run tomorrow to finish off the week.