Notes
First run in 2 months. Right hip still feels a little off but most of the pain is gone. The leftover pain may be from lack of running so we'll see how the next month on the treadmill goes. Plan is to start 15-20 min on treadmill a few times per week building to about 30 mins. At that point I'll go outside.
Hip felt ok during the run. Outside of right knee was a little sore near the end, probably just getting used to running again.
Starting back at VDOT between 41.2 and 45.4 based on 8 weeks off and extra 7 lbs of weight. This means E runs from 9:12 to 9:57. The range is for no cross training to good cross training. I have been skating so i'll say my current VDOT is 44.
I'll try a 5k 6-8 weeks to determine where I should be.