Notes
Time for my favorite weekly run. 2 miles warmup (8:52, 8:27), 1 mile hard (6:46), 1 mile maintaining avg pace of 1st 3 mi (7:50 - a bit quick).
I can feel my speed and fitness slowly returning, which is exciting. I'm trying to keep the perceived effort of the hard mile the same each week. The time is gradually coming down (same story with the other 3 miles of the run, too.)
I think I found my current long-run limit, though. I've been feeling some heel and foot pain since Monday's 8. I'll back that down to 6 or 7 next Monday.