Running45:55  7.53 km (6:06 / km) shoes: Asics Nimbus 19
4H loop, with 4 loops of the oval. Was aiming for a nice 8km but BI set in at around 7 km. Left foot OK as long as I wasn’t going uphill. Snowy morning, around 3 degrees, light wind. Roads were pretty much bare in spite of the wet snow coming down. Started to accumulate after I finished the run.
Good session, helped the plantar fasc. Heads Will Roll playlist.
Running46:00  7.41 km (6:12 / km) shoes: Salomon Speedcross 3
RALF workout along the SJAM median north if the Richmond Road bridge. After a warm-up run to the SJAM from Frank Ryan Park, did 6 x 3:00 with 60s rest on the median. Ran with Cathy on the intervals and then johged back to FRP with Stefan. Left heel achy during run, then downright painful back at home. Stretched calves, rolled foot, and took an Aleve.