Gotta do a nice long brick at some point

Well ran 4miles yesterday. My time is around mid to low 11's now. Encorporating the bursts at 0.5 mile mark really helps. Still have this right knee pain. Will try to run today, hopefully 6miler.
At some point will try to do a 24mile bike then run 3miles. The big race is next Sunday. Weight this morning 239.5...gotta get down a bit more. Realistically, will probably be 235 for race day...that would good.