Notes
What a difference a day and a good pair of shoes makes! No real pain in my knees to report and nothing at all wrong with my right foot. I think that's solely caused by my new pair of shoes. It's possible the long bike rides are helping with my knees as well, although they cause a different sort of pain on the right side of my right knee. Who knows? I think I'm going to have to run in the new shoes again tomorrow and report what I feel. I think they are the main culprit for my aches, but I'm not sure what to do about it. Probably too late to return them now and it's not like I can get my old model of shoes at the store anywhere anymore. I think I'm going to have to bite the bullet and eat the money for these new ones and just wear them as regular sneakers and look for some more RNs on Amazon or Zappo's since they work the best for me. It's shitty that these new ones suck so bad.
Other than the above notes, this was a great training run on what is becoming my regular 3 mile course. I need to get back to where I'm having more of these high effort training runs and hopefully I will now that I feel better. The next step is to start ratcheting it back up slowly to this kind of effort and speed on my 5 and 7 milers.
Also, on a side note: I accidentally left my shuffle in the wash and started to dry it before I remembered to take out my tech shirts and found it. Happy to report that the thing still seems to work fine, although I may need to replace the headphones as they were going in and out.