June 24-30

June 24
Am: 47 minute pool running; 35 deep end, 12 shallow end

Pm: 30 minute treadmill incline walk, 15% incline, pace 3.1, 3.2, then 3.3 and to 3.4 for a bit HR <140, mostly in the low 130s.  1.63 miles

77 total AE

June 25
31-minute run on CR 220, 3.47 miles, just over 8:40 pace. Average HR 141.

Ankle pain 4/10. Tried to focus on form but still a little labored.

Why I keep this log: It’s encouraging to watch the progress. Two weeks ago I averaged 10:23 pace on a run. Today was nearly 2 minutes faster. Steady, steady.

June 26
35-minute run on CR 163, 3.94 miles. Average HR 144.

Ankle pain 4/10.

June 27
45 minutes pool, 35 deep end, 10 shallow end;  1 minute on; 30 seconds off

I’ve decided to turn my easy days into pure easy days, with no treadmill incline, yoga, or even PT. The swelling in the ankle isn’t going down as quickly as I might like, so I feel I need to prioritize healing over fitness a few times a week until I make more progress there.

June 28
30 minutes easy plus 4 x 20 second strides

Took it super easy on the jog. Strides felt better on the ankle than expected but the whole chain felt super wonky. Right hamstring felt particularly tight. Strides started at 7:40 pace and the last one was just over 6-minute pace.

Total of 3.91 miles in 38 minutes, CR 220

Ankle pain 4/10

June 29
3.32 miles in 30:29, with a few hundred feet of elevation gain. Fastest mile was 7:30 (downhill). Felt pretty good overall.

Ankle pain 4/10

June 30
4.58 miles in 40 minutes at 9000 ft, average HR 147.

Today was the longest run since the injury and the first time I had run three days back to back to back. I felt both. This run hurt. Fitness-wise felt fine. 8:44 miles MAF at 9000 ft on rolling hills is totally fine at this point of the comeback, but the ankle/leg felt weak the whole run. Looking forward to the day off tomorrow.

Ankle pain 6/10

296 minutes of total aerobic exercise