Did 6 miles on my favorite route. I haven't run this one in a long time. The ankle was there, but not in the way, if that makes sense. It isn't having an impact on my foot movement. It does tend to hurt a little more throughout the day after the run. I'm still looking for that big pop that will fix it again. The faster cadence just feels natural now. I'm probably at 160 and need to keep working on getting it to 180. It is tough to run at that cadence and not push the heart rate, though. At what feels like a minimum effort with this cadence, I'm running a little under 10 min/mile. With the faster cadence, it is easier to run tall and relax my shoulders. I still have to think about it, but it is just easier. I run uphill faster--pretty much the same rate because I'm focused on the turnover. It does shoot my heart rate up there--especially after the little break. Timex
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