Notes
Very nice run. Easy, though I threw in 6 30-sec pickups at 80-90% max in the last two miles. Generally kept my hr under 150. Felt very, very good today.
Right ankle/achilles thing--achy last night and this morning, didn't bother me during the run at all, but sitting afterwards it seems to tighten up and be a little sore (1-2/10) when i start to walk, then it's fine after i get moving. definitely seems to be the tissue alongside the achilles, on either side.
used my stick pretty aggressively both before and after the run.