Notes
5 miles warmup to MAF, 6 x 20" strides at 5k effort, 1 minute jog rest (or as long as it took to find a patch of clear sidewalk), 5 miles ~155-170 HR, more by feel.
This went fine; I'm feeling pretty much all better. It was only tough because there was a ton of snow/ice/sludge on the majority of the sidewalks....especially the first 7 miles. My ankles got a great workout!