Getting ready for Egg Nog

Getting ready for the Egg Nog Jog on Sunday! Based on this elevation data I did the following in 50:02 on the treadmill.

0-2K , -1% incline @4:00 pace

2-4.2K, 3% incline @5:00 pace

4.2-5K , 0% incline @4:30 pace

5-5.3K, 10% incline @6:00 pace

5.3-7K, 3% incline @5:00 pace

7-9k, 0%incline @4:30 pace

9-10.8K -1% incline @4:00 pace

I followed the above plan more or less trying to simulate the run on Sunday. I feel strong , the knee is good so I think I stand a good chance of breaking 50:00. To do this I am going to have to pick up the pace here and there when I can.

The right knee is kinda funny , when I go hard and flat it gives me no issues what so ever. Do an LSD type pace on uneven surfaces and it starts to act up.