Notes
Ran the first mile easy, with my daughter (9:45...1 min faster than her first run, this only her third time out), ran the 2nd mile hard (6:37), then backed off a bit in the 3rd mile (7:37). This puny amount of speedwork (i.e. 1 fast mile per week) seems tolerable to my heel. Incidentally, that was the fastest mile I've run this year. Based on the effort, I'd say I could run about a 6:10-6:15 all out mile currently (not that great, I know). I'm not in shape to do anything impressive in my upcoming 5k on 7/10, but I hope I can gain back a little speed heading into Ragnar (7/23-7/24) without trashing my heel. It's going to be a very delicate balancing act. Speaking of which, the heel was again a 2/10 on the pain scale (although after Saturday's 2/10 run, it climbed up to a 5 that evening).