Step by step, mile by mile

AM - stationary bike + some dynamics. for how violent my ankle sprain was friday, recovery has been a touch better than optimal. didn't move more than a couple 100 feet the rest of the day and was able to work on my feet all of yesterday with no trouble.

we've been getting absurd rain the past day or two. it started raining hard about 30 minutes before i got off work, and by the time i was driving home the roads were so flooded i had to park a few blocks away and trek through the street with water nearly up to my knees. it was crazy. anyway i imagine i'll be good to go tomorrow, although the rain is supposed to last another day or two so it might be a treadmill run. if i have to do a treadmill run i'd prefer a tempo, but i'll make that decision closer to the fact.

AM - 5 on the treadmill + gym after. worked down from 8 mph at the start to 10 mph by the end, felt good. wish i could have gotten a workout in today, but i'll make up for it with a tough session on thursday.

AM - 6 on sokol, 6:20 pace. had some gripes with it but also positives to said gripes. it was a very muggy(and muddy) mid-70's, but the silver lining is after today the low is in the 50's for the next week and probably several months to follow. i think i tweaked my back lifting yesterday, but my legs weren't all that sore and had much more life than last tuesday morning(although the cloud within that silver lining is i barely covered any mileage, let alone a workout). also got very nauseous after about 10 minutes and that had me stop early because i thought i'd throw up. no upside there, but my ankle felt completely normal so still a net positive

AM - hilly 18-miler on sandy. very windy. first 15 at 6:08 pace(miles 13-15 in 17:22) before jogging the last 3. solid run on a tough course, didn't plan on doing a long run until i was walking out to my car. ate a very small breakfast due to this and became acutely aware of it around mile 17

AM - 8 on sokol, 6:12 pace. temperatures dropped from mid-70 at dawn yesterday to 54 today. a welcome change. made a decently quick clip of pace on a moderately difficult course feel very lax. stopped a couple miles early because i rolled my ankle(the one i sprained last week) like 5 times. it never turned enough to actually aggravate anything but i was worried eventually it would. knees were quite sore driving home. good run regardless.

AM - 5 miles on the treadmill + gym. the 5 was a warmup for a tempo run, but i was still a little shook about my ankle so instead of taking a few hours to rest between working out and lifting just got the lift over with. weights went well, i squatted 100 lbs for the first time since probably 2017(18-year-old me would be ashamed of my inconsistency with strength training the last 5 years). bummed i chickened out of a workout, but i feel like i'm on the cusp of a breakthrough in training and i need that ankle to be 100%. i'll get in a couple aerobic runs this weekend to get my confidence up before trying mile repeats on monday

AM - 6 on mural, 6:18 pace. felt sore, but strong.