Notes
These were the toughest 4 miles in years. Had the side stitch or shoulder cramping thing that is usual after a long break. Today my foot was sore at work, and I was worried about running tonight but it was no problem. So long as I don't over extend my ankle to compensate for my tight hip, I have a perfect stride. It doesn't hurt if I do the other but my foot is obviously straining to compensate. So, more slow disciplined runs to work on stride and cardio fitness before speed.