AM mod. effort run w/ strides: Kept it about 7:30 pace over the 7 mi., but felt comfortable, and the knee was a lot better -- 52:56. Took my first ice bath after run this morning. Actually, it was more like a leg and lower back soak. It was painful and awful getting in the water, but after the first 30 sec, it was bearable. I've had to really doctor these new red Brooks Ghost 4 that I got a couple weeks ago. The right outside ankle ridge really digs in to under my ankle. The shoes also feel like there is not enough arch in them. They feel dead and my foot falls feel extremely flat footed in them, which is weird because I have had Ghost 4's before and they were wonderful. Really disappointed with this pair. Hopefully they loosen up before Fox Valley in mid Sept. Conversely, I am extremely happy with the Kinvara 2's I bought off line for $50 - they are probably the best running shoe I have had. A couple miles easy tonight. Crossroads Series 5k tomorrow morning (very hilly). Long run tomorrow evening
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