Running intervals 1:09:30 11.7 km (5:56 / km) +250m5:22 / km shoes: R-NB 461 Black # 2
To RiteAid and back, then taped ankle, the to VF park to repeatedly do a paved+trail run loop on the S-side of Mt. Joy. Ran up on the mostly paved part, at L4 pace, then down on the trail. Happy to reach L4 pace on pavement (at least uphill - flat may be harder due to higher impact - certainly downhill wouldn't be easy). L4-uphill, L2-downhill is currently plausible for pavement and easy trails. Still a ways from L4-orienteering... strength restoration, and low-pain range of motion are both still needed.
Unfortunately, the R-hip-flexor, which had been pain-free through most of this, reminded me during this L4 effort that it's not fully healed either.
