Notes
Wanted to keep the HR between 160-165 bpm...first mile was slow as it was over a wooden bridge and it was icy, so walked it. Really wanted to just do a steady slow run, but my group was into walking today...so I stayed with them for a bit, then took off on my own. Met up with them again a bit after the turn around. Part of the trail coming back has a very steep grade. My cranky left ankle/foot really hurt when I tried to run on the grade. But there was nowhere to go, except into the oncoming "traffic" and run on the out side of the trail...not sure what is the proper thing to do here.
Splits: 15:23, 13:47, 12:52, 12:54, 13:34, (steep grade) 14:51, and 13:02 for the last .43.
Now ankle hurts.