indoors test of hoka clifton. they do protect the ball of my foot, but to much of a culture shock. Will look for a lighter version of that idea, see if that helps. meanwhile my saucony kinvara are on the way to galveston.
Some of the usual stuff, but venturing into arm rehab territory. Assisted pushups, wall pushups, even a front plank without a murmur. Very encouraging, will step it up a little every day.
running (indoor track) 40:00 [2] shoes: skechers go run 4 - 2
when i acknowledged to myself that things were hard, and i had to overcome, run perked up. haven't often had struggle like this. function of coming back i suppose.
ell and drills wu/cd, strides on indoor track. ball of foot hurt from untoward encounter w trail rock, so revisited progressive treadmill run but upped ante a bit. Besides I am a convert, where else in St. Louis can you run uphill for half an hour essentially without stopping? Esp. at speed on a consistent grade and surface.
continuous run @ 10% grade , (22 min) starting w 3 min @ 3.6mph, then 2 min at ea. .2 mph up to 5.2 then 3 min @ 5.4
then 4 x 45s @ 10% at 6.0, 6.2, 6.4, 6.6, w/ 1 1/2R
4 PM
running strength conditioning30:00 [1]
weights, same as usual but at least had the right arm go thru the motions along w the left on the pullup and press up.
Castlewood trails. A powerwalk brand of running but running! the Skechers helped me run light, but you cant step on a rock with the ball of your foot, so I have a sore foot. But the shoulder was ok!
8 AM
walking12:00 [1]
stopping to help a couple of lost guys find their way (twice) and the last little bit to the house I am in the process of buying. It is literally 100 steps from the trail access. I am thinking of doing bnb there. hope y'all can come visit sometime.