Running 41:40 [1] 7.35 km (5:40 / km)
shoes: 200811 NB Absorb EX 12
I went on an evening run with my staple JFK-Gerry's landing river loop. I intended to run listening to some speeches I downloaded, but my mp3 player was not charged, so that was in vain. I plan to subscribe to audible and listen to one audiobook each fortnight; I suspect it will help motivate me to train as well as occupy me while I'm mundanely exercising. I maintained a 3/3 breathing rate throughout; I found a 4/4 rate required an uncomfortable level of effort.
I generally felt good; while I can still feel abnormalities in my ankle, they are subtle, I have full range of motion and command of muscles. I feel like I can sprint and stride for essentially the first time in two weeks. This experience has been a reminder of my need to regularly train my stabilizer muscles and maintain a strength regimen beyond core and upper body.
I also acquired a bike, of which I plan to make extensive use. It makes training at the sheepfold (distance ~= 8 km) or Boojum Rock in the Middlesex Fells much more feasible. The bike itself is nominally a hybrid, with much more in common with road bikes - e.g. it has extremely narrow tires and no shocks. I don't plan to take it off pavement, but the increase in mobility as well as the additional avenue for exercise is promising.
Team Schapiro/Smith debuts at the New England Canoe Champs in 7 days. Woe to all who stand in our path.