LM warmup (10 reps), 12.06 miles in 1:30:37, 7:30/mi, HR 156, w/ 3 mile warmup, 2 x Strides/Drills, 2 sets of 10 x 0.25K @ 3-5K pace/1 min jog with a complete rest jog between sets, 3 mile cooldown. 1 mile walk w/ dogs, PU/Crunches ladder (7 steps), Abduction leg raises (4 steps), & stretching. Left shin a 0-3 for the morning, a 5 the first dozen yards or so, 0-2 throughout the run, and up to a 4 afterwards. Repeats were supposed to be 5-10K pace, so a bit aggressive, but it felt good to get out and run fast again. I think the shin is improving slowly, but just in case I'm headed to the doctor's office tomorrow evening to get his opinion.
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