Notes
After seeing Dr. Albano yesterday, he said I could start with hill workouts and interval training but to do this easily so it is a slow progress to avoid injury. He even suggested doing this on my own so I am not tempted to go faster with the Runagades. He also suggested running on the treadmill once a week to focus on running form so I can improve and use Dr Kirk's suggestions after the 2nd running analysis from last week.
Workout this morn was...warmed up with 6- 460m laps
Ran 3x440 laps (2:05, 2:06, 2:06) 7:37 pace
Cooled down with 6 - 460m laps)