I did 18K yesterday at a slow, comfortable pace. It took me about 1hr, 32 minutes. It went well. My legs are a little stiff, presumably from lactic acid and whatnot. Otherwise, so far, so good. My knee has not acted up and I am beginning to think I am out of the woods as far as that is concerned.
My weight is steady but I am working on three things: speed, strength and endurance. I will focus on those and treat weight as a secondary issue. Friday we will be doing speed work. I may have to try the timed 25K on Tuesday since I may not be around on Monday.
From next week, we may start bounding leaps as part of the pylometric exercises for explosive power, stride length and speed.