Running (road) 9:00  1.5 km (6:00 / km)
shoes: Doloriel (Mizuno Wave Rider)
Well this was pretty awesome. Conclusion from today's PT appointment is that I've made a ton of progress—most of my exam was totally clear, a big difference from the last visit a few weeks ago. All that seems to be still bothering things are the sartorius and psoas, and with a bit of manual work on those I was able to run, without the strap, pain-free. I even ran two full laps around the complex.
I've now been directed to start ramping things up. My instructions are to run to load the tendons and he's not too worried about doing a bit too much because we know how to get back here. I should wear the strap but only activate it if things start to bother me. The best part is that I can do long hike/runs if I want, as long as it still feels fine, so even if I am only running a few miles that makes it more worthwhile to get to a trailhead.
Pretty exciting, though after several months of 0-4 mi/wk it's not like I can really ramp up that fast!