shuffle jog (no go on the hip) 1:05:14  5.0 mi (13:03 / mi)
shoes: Hoka Clifton 2
I am going to have to back off more. Tried to push through but every idea has failed...ice, heat, cutting back some, no track stuff, hip exercises, heel lifts...nothing worked. Dull ache until 4 miles I stopped and walk/jogged in. 1 mile slow because it was dark and I ran through 3/4 mile of torn up road...and I am too uncoordinated now and night blind to do that...I really do not do running in the dark well...the Phantom Runner is no more.
I'll still go day by day but will walk more...my plan before this terrible outing was to try to run 3.5 Tues and Thurs and 5 to 7 on Sunday but maybe I need to just walk.
I do not see any comeback...ironically those 200's on my last day of work finished off my hip. Up until then even other speed work and running only had a slight soreness...since then its been far more sore. It really does not bother me much walking...mostly not at all...so that's good.