Training Log Archive: runninghilsIn the 31 days ending Dec 31, 2014:
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Wednesday Dec 31, 2014 #
Strength Training 1:00:00 [3]
WU - 30/20/30 s/spt/ohs
Workout - 13.1 (?)
AMRAP 17 minutes
40 burpees
30 snatch (35 lb)
30 burpees
30 snatch (55 lb)
20 burpees
30 snatch (75 lb)
10 burpees
I thought I could make it to the 75 lb snatch, but time ran out as I was changing my weights.
Strength 1: 2x10 rounds EMOTM
Overhead Squat - 75 lb each time. A little bit of shoulder instability, but taking a slightly narrower grip helped.
Strength 2: 2x10 rounds EMOTM
Bench: 70*70*70*75*75*75*80*80*80*85*90
(yes, that's 11, we did an extra round)
Workout - 13.1 (?)
AMRAP 17 minutes
40 burpees
30 snatch (35 lb)
30 burpees
30 snatch (55 lb)
20 burpees
30 snatch (75 lb)
10 burpees
I thought I could make it to the 75 lb snatch, but time ran out as I was changing my weights.
Strength 1: 2x10 rounds EMOTM
Overhead Squat - 75 lb each time. A little bit of shoulder instability, but taking a slightly narrower grip helped.
Strength 2: 2x10 rounds EMOTM
Bench: 70*70*70*75*75*75*80*80*80*85*90
(yes, that's 11, we did an extra round)
Road Bike (Trainer) 1:00:00 [3] 14.2 mi (14.2 mph)
10 minute warm-up
1*3*5*7*3*1 ladder
Tried to keep it over 14.2 mph rest of the time.
1*3*5*7*3*1 ladder
Tried to keep it over 14.2 mph rest of the time.
Tuesday Dec 30, 2014 #
Run 58:53 [3] 5.3 mi (11:07 / mi)
Runs are getting longer. Today was pretty good with only two uncomfortable cracks on the left ankle and no lingering issues afterward. It is SO frustrating being so slow, but that's where I am after two months of no running and one month of short runs once or twice a week. I hate this slow pace, but that's all my body will do right now. I was quite tired at the end of the hour, though I guess it wasn't as bad as the soreness after my first 30 minute run. I had heard that sprains can be worse than breaks, but I hadn't really understood before. Yes, they're bad and slow to heal. Don't sprain your ankle. Ok, bitch session done, I guess.
Road Bike (Trainer) 1:00:00 [3] 14.6 mi (14.6 mph)
10 minute easy warm-up
5 sets of:
2 minutes hard, seated
2 minutes hard, standing
Repeat
2 min recovery (easy spin)
Killer!! That second 2 minute seated was a sort of pseudo-recovery from the standing, sort of like a less steep section of a hill is a recovery even though you're still going uphill.
5 sets of:
2 minutes hard, seated
2 minutes hard, standing
Repeat
2 min recovery (easy spin)
Killer!! That second 2 minute seated was a sort of pseudo-recovery from the standing, sort of like a less steep section of a hill is a recovery even though you're still going uphill.
Monday Dec 29, 2014 #
Strength Training 1:00:00 [3]
W/U 0:20 fast single jump rope 0:10 slow for 16 rounds of fast - Calf killer
Workout: 5 rounds with 0:30 on, 0:30 off for transition of the following:
Slam ball (20 lb)
Double Under
DB thrusters (25 lb dbs)
Burpees
Wall balls
Row
We didn't count because it was all out (since you got to rest for 30 seconds in between, but damn.. these are always tougher than you think they'll be.
Bonus: EMOTM 10
10 Russian KB swing - 55 lb
I ate pizza today, so I stayed after and did the bonus. All but 3 decided the workout was enough and took off.
Workout: 5 rounds with 0:30 on, 0:30 off for transition of the following:
Slam ball (20 lb)
Double Under
DB thrusters (25 lb dbs)
Burpees
Wall balls
Row
We didn't count because it was all out (since you got to rest for 30 seconds in between, but damn.. these are always tougher than you think they'll be.
Bonus: EMOTM 10
10 Russian KB swing - 55 lb
I ate pizza today, so I stayed after and did the bonus. All but 3 decided the workout was enough and took off.
Sunday Dec 28, 2014 #
Yoga (Ashtanga) 1:30:00 [3]
Felt good to go to Ashtanga today. There were a number of poses I had to slightly modify due to lack of flexibility in the left ankle, but I guess I did OK with some of the balance stuff compared to what I thought it would be. I even held the headstand with only touching the wall once in the count of 20 (once I was in it, anyway). Really need to work this in more often.
Road Bike (Trainer) 2:00:00 [3] 26.6 mi (13.3 mph)
I just didn't feel like braving the cold today. Plus, I need to clean out the sand in my brake that got REALLY annoying at the end of the last ride but also didn't feel like doing this first. So, I got on the trainer and watched a movie.
Friday Dec 26, 2014 #
Mountain Bike (Mixed) 1:21:00 [3] 13.5 mi (10.0 mph) +557ft
Rode the dirt roads out from my parents' place after lunch with LeeAnn and Sarah. Super fun to catch up, but I felt tired and lazy afterward. HAD to get out the door, but it was late.
It was warm out, which was nice, but there was a lot of mud and some soft roads. Once I got to the sandy two tracks, though, the wet ground made it possible to actually ride a lot of sections that are not possible to ride over in the summer. Lots of big water pits in the middle of the trails, though, so I had to go around those. Some decent hills to get the HR up. The ride back to the road was a little shorter so I added on a little leg to the top of another hill and back. The maps of this area show all these two tracks as roads that go through, but I know better. There are a few I do want to try it out on and see if I can make it to the next road, but it may be better on foot in the spring because it gives a little more flexibility in tight spots.
It was warm out, which was nice, but there was a lot of mud and some soft roads. Once I got to the sandy two tracks, though, the wet ground made it possible to actually ride a lot of sections that are not possible to ride over in the summer. Lots of big water pits in the middle of the trails, though, so I had to go around those. Some decent hills to get the HR up. The ride back to the road was a little shorter so I added on a little leg to the top of another hill and back. The maps of this area show all these two tracks as roads that go through, but I know better. There are a few I do want to try it out on and see if I can make it to the next road, but it may be better on foot in the spring because it gives a little more flexibility in tight spots.
Thursday Dec 25, 2014 #
Run 40:00 [3] 3.6 mi (11:07 / mi)
Out and back from my parents' place. Nice warm day for a run.
Wednesday Dec 24, 2014 #
Road Bike (Trainer) 1:56:00 [3] 26.5 mi (13.7 mph)
Trainer. Watched anchorman 2. It was dumb.
Monday Dec 22, 2014 #
Strength Training 1:00:00 [3]
Warm up - Jump rope
Strength: Strict Press 5x3 every 3 min
65*70*75*77.5*80
There is a big difference, apparently between doing the strength before and after the workout. Last time, I failed on 75 for 2 reps. This time, I did 5 lb more for 3 reps! Woo!
Workout: 5 rounds of 0:30 on, 0:30 off (transition to next move)
Row
DB Thrusters (25 lb dumbbells)
Burpees
Hang Power Clean (75 lb)
Air Squats
Total Score: 316 (Rx) Got better with every round.
Strength: Strict Press 5x3 every 3 min
65*70*75*77.5*80
There is a big difference, apparently between doing the strength before and after the workout. Last time, I failed on 75 for 2 reps. This time, I did 5 lb more for 3 reps! Woo!
Workout: 5 rounds of 0:30 on, 0:30 off (transition to next move)
Row
DB Thrusters (25 lb dumbbells)
Burpees
Hang Power Clean (75 lb)
Air Squats
Total Score: 316 (Rx) Got better with every round.
Sunday Dec 21, 2014 #
Hike (Walk/run) 2:00:00 [3] 8.7 mi (13:48 / mi)
Decided to stick to roads today thinking it would help the ankle. First 50 minutes, I ran 20% (1 minute run, 4 minutes walk). Then, I accidentally ran 1:30 for one interval at the 55 minute mark, so I switched to 30% run (1:30 every 5 minutes) for the rest of the time. Some ankle soreness (mostly in the achilles) for last half hour and a bit more cracking, but overall not too bad. Maybe next time increase to 2 minutes of running or maybe 50/50.
Saturday Dec 20, 2014 #
Mountain Bike 2:28:15 [3] 22.2 mi (9.0 mph)
Met Tom and a bunch of other guys for some two-track and single track riding at Burns Road. This was well below my "normal" outdoor riding temp, but it was sunny with no wind, so I went for it. I got cold a few times, but overall it was good. We rode at an easy to moderate pace most of the time, but there were a few times when we picked it up. The single track at Burns is generally very tight, twisty, and technical, so it tends to be slow going for me as I put the puzzle together how I'm going to ride between those two trees. Two tracks were mostly frozen, but there were still lots of speed stealers such as crunchy ice. We had to get off bikes multiple times to walk around huge ice puddles.
Friday Dec 19, 2014 #
Run 35:18 [3] 3.3 mi (10:42 / mi)
Another run from the corporate site. Nasty exhaust near the freeway at the beginning. Either the smell went away or I got used to it. Time includes 4 minutes of walking when I had to go back for a bathroom pit stop. Annoying! Ankle felt ok during the run. I'm still feeling a bit of soreness afterward.
Strength Training 1:00:00 [3]
W/U - Barbell complex
Workout:
2 rounds for time:
50 air squats
40 push ups
30 sit ups
20 toes to bar
10 Muscle up transitions from ring rows. (Scale Option)
Time:
Strength - Bench
70*75*80*85*87.5 (failed on rep 4 set 5)
Workout:
2 rounds for time:
50 air squats
40 push ups
30 sit ups
20 toes to bar
10 Muscle up transitions from ring rows. (Scale Option)
Time:
Strength - Bench
70*75*80*85*87.5 (failed on rep 4 set 5)
Wednesday Dec 17, 2014 #
Strength Training 1:00:00 [3]
Warm-up - barbell complex
Strength 5x5 Sumo Deadlift
165*175*185*195*205
Since on the 3s I worked up to 200, I was expecting things to start getting heavy at the 185 range, but it wasn't a problem Definitely can do more weight on this.
Workout: 20 Min AMRAP
"The complex"
DL-CL-FS-J (Clean is squat clean)
Weight - 85 lb
Score - 38
Again, this was too high of a score. I should have gone heavier - maybe 95. Next time since we do this one fairly frequently
Strength 5x5 Sumo Deadlift
165*175*185*195*205
Since on the 3s I worked up to 200, I was expecting things to start getting heavy at the 185 range, but it wasn't a problem Definitely can do more weight on this.
Workout: 20 Min AMRAP
"The complex"
DL-CL-FS-J (Clean is squat clean)
Weight - 85 lb
Score - 38
Again, this was too high of a score. I should have gone heavier - maybe 95. Next time since we do this one fairly frequently
Road Bike (Trainer) 1:00:00 [3] 13.7 mi (13.7 mph)
W/U 10 min then 1-3-5-7-3-1 min ladder, 1 minute recovery.
Tuesday Dec 16, 2014 #
Road Bike (Trainer) 1:02:00 [3] 14.9 mi (14.4 mph)
Warm up 10
Repeat for rest of time (6 rounds)
1 min hard gear seated
1 min hard gear standing
2 min hard gear seated
2 min hard gear standing
2 min recovery
Repeat for rest of time (6 rounds)
1 min hard gear seated
1 min hard gear standing
2 min hard gear seated
2 min hard gear standing
2 min recovery
Monday Dec 15, 2014 #
Run 31:00 [3] 2.7 mi (11:29 / mi)
Run over lunch along the beautiful Fisher Rd route out from the corporate site, so I get to run along the freeway out and back. Nothing like watching the cars drive by. Legs felt like cement today. Ugh. Well, at least I got moving and could run. No pain during or after other than a big ankle crack at the start. It seems like the big problem has been the uneven surfaces in the past several workouts. Better stick to the roads.
Strength Training 1:00:00 [3]
Warm-up: Tabata jump rope (singles) fast and slow. Holy calf burner
Strength: Back Squat 5x5 every 3 min
135*145*150*155*160
Really tough on last round, but I got it.
Workout: Tabata (:20 on :10 off) 1 min rest in between movements
Wall Balls - 73
L Hang (scaled to lifting knees) - 68 (total seconds/2)
Dumbbell thrusters (15 lb) - 67
Sit ups - 80
Push ups - 53
Total 341
Strength: Back Squat 5x5 every 3 min
135*145*150*155*160
Really tough on last round, but I got it.
Workout: Tabata (:20 on :10 off) 1 min rest in between movements
Wall Balls - 73
L Hang (scaled to lifting knees) - 68 (total seconds/2)
Dumbbell thrusters (15 lb) - 67
Sit ups - 80
Push ups - 53
Total 341
Sunday Dec 14, 2014 #
Mountain Bike (Two Tracks) 2:30:00 [3] 22.0 mi (8.8 mph)
Distance and time are estimated since I accidentally reset my computer while crossing a water hazard.
I got Tom to organize a noon ride today on ATV trails and two tracks around Sanford. It was super nice in the upper 40s with no wind. I was dressed perfectly. about 7 minutes into the ride, I went to ride over a small ditch that was filled with logs to make it rideable. Well, my back tire went into a rut, got stuck, and spun. I tried to step out but ended up falling and smashing my knee onto a rock. Damn. I took a minute to recover and then the guys were off. Thanks. Guess I was ready. It took about another 5 minutes to get back into it, but it was ok for the rest of the time, though scraped, swollen, and sore.
Overall, trails were in good shape, though soft in many places. Definitely had to work the whole time - various effort levels depending on the group and the sand. Tom took every opportunity to tell me that I HAVE to get a fat bike because I could ride this year round - it's unrideable in the summer on a mountain bike because it's just too soft. We had a nice sprint to the finish because we were trying to beat someone who'd taken a shortcut due to cramping. We lost that race. I went out for another 25 minutes on my own because I figured that's about how much I needed to hit 2:30.
Successful day.
I got Tom to organize a noon ride today on ATV trails and two tracks around Sanford. It was super nice in the upper 40s with no wind. I was dressed perfectly. about 7 minutes into the ride, I went to ride over a small ditch that was filled with logs to make it rideable. Well, my back tire went into a rut, got stuck, and spun. I tried to step out but ended up falling and smashing my knee onto a rock. Damn. I took a minute to recover and then the guys were off. Thanks. Guess I was ready. It took about another 5 minutes to get back into it, but it was ok for the rest of the time, though scraped, swollen, and sore.
Overall, trails were in good shape, though soft in many places. Definitely had to work the whole time - various effort levels depending on the group and the sand. Tom took every opportunity to tell me that I HAVE to get a fat bike because I could ride this year round - it's unrideable in the summer on a mountain bike because it's just too soft. We had a nice sprint to the finish because we were trying to beat someone who'd taken a shortcut due to cramping. We lost that race. I went out for another 25 minutes on my own because I figured that's about how much I needed to hit 2:30.
Successful day.
Saturday Dec 13, 2014 #
Hike (Pine Haven 2-tracks) 1:47:12 [3] 6.6 mi (16:15 / mi)
Hiked around the two-tracks. Tried a little bit of running, but the left ankle just wasn't happy with it today, so I probably only got about 15 minutes of total running. I tried to keep the pace up close to 4 mph, but I need someone fast pacing me or I start to fall back down to my natural trekking pace. Incorporated hills as much as possible. Mud creek was actually quite clear and frozen around the edges.
Friday Dec 12, 2014 #
Strength Training 1:00:00 [3]
Warm-up 16 rounds tabata jump rope
Workout: AMRAP 15 minutes
10 DB Snatch (alternating arms)
10 DB Thrusters (Right)
10 DB Snatch (alternating arms)
10 DB Thrusters (Left)
Weight- 25 lb
Score - 6 rounds +6 reps
Kept a good pace - maintained about the same pace the whole time, but it was still tough.
Strength: Max front squats in 2 min without repacking or dropping 120 lb
Score 13 (with about 0:30 to go)
Accessory: 3 Dead Lift every 0:15 for 16 rounds
155 lb - good weight, challenging especially after doing all that other stuff
Workout: AMRAP 15 minutes
10 DB Snatch (alternating arms)
10 DB Thrusters (Right)
10 DB Snatch (alternating arms)
10 DB Thrusters (Left)
Weight- 25 lb
Score - 6 rounds +6 reps
Kept a good pace - maintained about the same pace the whole time, but it was still tough.
Strength: Max front squats in 2 min without repacking or dropping 120 lb
Score 13 (with about 0:30 to go)
Accessory: 3 Dead Lift every 0:15 for 16 rounds
155 lb - good weight, challenging especially after doing all that other stuff
Run 29:46 [3] 2.7 mi (11:02 / mi)
Run around the neighborhood. I forgot my outdoor running stuff so I couldn't do this over lunch. Was rather beat after cross fit, but overall felt quite good. Calves and achilles were tight, but focused on my "Chi Running" form and that helped. I think that the jump rope may have contributed to calf fatigue. Front of the left ankle is feeling much better and ROM is good. The achilles is a bit behind in recovery. I notice it, but it doesn't really bother me.
Wednesday Dec 10, 2014 #
Road Bike (Trainer) 1:00:00 [3] 14.2 mi (14.2 mph)
10 min warm up
1*3*5*7*3*1 minute intervals with a 1 minute recovery in between
Trainer is quieter if I try to pedal full circles. Good motivation to focus on that.
1*3*5*7*3*1 minute intervals with a 1 minute recovery in between
Trainer is quieter if I try to pedal full circles. Good motivation to focus on that.
Strength Training 1:00:00 [3]
Warm up - jump roping
Workout - 20 min AMRAP
3 Power Cleans (95 lb)
6 Front Squat (95 lb)
9 Ring Rows
10 Rounds +11 reps
Strength
3 thrusters every 15 seconds for 16 rounds
45 lb. This was tougher. Last time 35 was too little, but 45 was about right. Maybe a little more next time - 47?
Workout - 20 min AMRAP
3 Power Cleans (95 lb)
6 Front Squat (95 lb)
9 Ring Rows
10 Rounds +11 reps
Strength
3 thrusters every 15 seconds for 16 rounds
45 lb. This was tougher. Last time 35 was too little, but 45 was about right. Maybe a little more next time - 47?
Tuesday Dec 9, 2014 #
Road Bike (Trainer) 1:10:00 [3] 16.3 mi (14.0 mph)
10 min warm up
7x4 min big gear with 2 min recovery
7x4 min big gear with 2 min recovery
Monday Dec 8, 2014 #
Note
I need to ride 2.5 hours on Saturday and it will be close to my typical minimum temp (40) so I'm thinking about braving the outdoors on a mountain bike. Anyone interested in joining me and riding somewhere for 2.5 hours? Can be any speed, really, but we may need to include some higher efforts to stay warm. Maybe 11 am somewhere?
Strength Training 1:00:00 [3]
WU - JJ/Squat/MC/JS then planks
Workout: 5 rounds for time
0:45 on, 0:15 rest/transition of:
Jump rope/double unders (best was 19 in a row)
air squats
push press (15 lb dbs)
slam balls (20 lb)
row
Goal was to go red line the whole time. We didn't count our reps
Fun:
Sprint relay with pennies (+10 burpees for losing the first round. We won the second round because I had a genius idea to fill the egg carton slots in a fixed order so we could save time dropping the penny.)
Grab the bacon game (bacon was actually a rolled up pair of socks. Rich insisted that they were clean.
Ok, I was starting to hurt my ankle on these ones. I guess I was running a little too hard after that bacon.
Workout: 5 rounds for time
0:45 on, 0:15 rest/transition of:
Jump rope/double unders (best was 19 in a row)
air squats
push press (15 lb dbs)
slam balls (20 lb)
row
Goal was to go red line the whole time. We didn't count our reps
Fun:
Sprint relay with pennies (+10 burpees for losing the first round. We won the second round because I had a genius idea to fill the egg carton slots in a fixed order so we could save time dropping the penny.)
Grab the bacon game (bacon was actually a rolled up pair of socks. Rich insisted that they were clean.
Ok, I was starting to hurt my ankle on these ones. I guess I was running a little too hard after that bacon.
Run 31:00 [3] 2.6 mi (11:55 / mi)
After Crossfit around Auburn. Left achilles a bit tired/sore, but overall form was good (no limp) and I just took it easy. No "real" pain.
Sunday Dec 7, 2014 #
Other (In-Line Skate) 1:02:57 [3] 8.2 mi (7:41 / mi)
Was going to go to the rail trail, but didn't feel like driving out there, so I just skated around my neighborhood. I saw a lady with a Noquemanon hat. It turns out that she skis the half every year. Pretty nice day and dressed right for the weather.
Saturday Dec 6, 2014 #
Hike (Orienteering) 2:32:38 [3] 6.6 mi (23:08 / mi)
Beautiful day, great course, but a rough one for me. I had to use extreme caution because I am still on the edge with my left ankle, but I decided to walk the course, which was rough as everyone else was running away at the start. After getting 4 points, I took off my gloves when I stopped to pee. All done, shoved the gloves in a side pocket and took off... almost at the next point, I went to put the gloves back on when I realized that I'd had my e-punch on the left hand outside the glove. SO, back to where I'd stopped, looking around all over where I could have dropped it, finding nothing, giving up. The rest of the course was just a tour and I was accurate on everything except one whopper of a mistake. heading to 56, I got distracted by stopping to tie my shoe, saw the intersection thinking I was at the next one, didn't even look at my compass and headed out in the complete wrong direction. When I hit a trail, I was baffled, so I just took it to the East and then South until I was at the intersection where I was SUPPOSED to attack. Well, by this time, my ankle was feeling worked, so I just hiked the trail back, looked at one more flag on the way, and finished.
Oh, and I saw 4 deer. 3 were running like mad from the noonday siren (I assumed anyway since it was happening at the time) and the other just running normally a little while later.
Oh, and I saw 4 deer. 3 were running like mad from the noonday siren (I assumed anyway since it was happening at the time) and the other just running normally a little while later.
Friday Dec 5, 2014 #
Road Bike (Trainer) 1:00:00 [3] 13.0 mi (13.0 mph)
Early morning ride. I am always so much slower in the morning. Everyone is always in praise of early morning workouts with THTCAB and such, but what's wrong with doing things in the evening? That's when I perform my best. Well, actually, I'd probably prefer the middle of the day (noonish) but there's the whole job thing that gets in the way.
Strength Training 1:00:00 [3]
Workout: AMRAP 12 min
dumbbell lunge (carry at shoulders) 40'
12 push press
dumbbell lunch 40'
12 push-ups with row each side
Weight: 20 lb dumbbells (Rx)
Score 2 rounds +20 reps (6 push ups shy of completing round 3)
biggest problem was palms were hurting while holding all weight on one dumbbell during the rows.
Strength: Front Squat 5x2 every 3 min
115*125*135*140*145
"Bonus" EMOTM 10
10 thrusters (35 lb) - could have gone heavier, but not too sad because I had an open blister on my hand that ripped open during the workout (residual from Wednesday's double KB swings)
dumbbell lunge (carry at shoulders) 40'
12 push press
dumbbell lunch 40'
12 push-ups with row each side
Weight: 20 lb dumbbells (Rx)
Score 2 rounds +20 reps (6 push ups shy of completing round 3)
biggest problem was palms were hurting while holding all weight on one dumbbell during the rows.
Strength: Front Squat 5x2 every 3 min
115*125*135*140*145
"Bonus" EMOTM 10
10 thrusters (35 lb) - could have gone heavier, but not too sad because I had an open blister on my hand that ripped open during the workout (residual from Wednesday's double KB swings)
Wednesday Dec 3, 2014 #
Strength Training 1:00:00 [3]
5 min jump rope + 30/20/30 warm up
Workout: 15 minute AMRAP
10 double KB swings
10 double KB front squats
10 double KB push ups
KB weight - 25 lb each
Score: 8 rounds +20 reps
Wow, the KB push ups were challenging. I had to switch to knee push ups because I couldn't stabilize with toe push ups while holding the KB
Strength 5x2 every 3 min strict overhead Press
65*70*70*75 (fail rep 2)*72.5
2 rep max - 72.5 lb, apparently.
Workout: 15 minute AMRAP
10 double KB swings
10 double KB front squats
10 double KB push ups
KB weight - 25 lb each
Score: 8 rounds +20 reps
Wow, the KB push ups were challenging. I had to switch to knee push ups because I couldn't stabilize with toe push ups while holding the KB
Strength 5x2 every 3 min strict overhead Press
65*70*70*75 (fail rep 2)*72.5
2 rep max - 72.5 lb, apparently.
Road Bike (Trainer) 1:00:00 [3] 13.5 mi (13.5 mph)
Easy trainer ride watching Netflix. Deload week.
Tuesday Dec 2, 2014 #
Run 27:59 [3] 2.7 mi (10:22 / mi)
Ran out from the Corporate site at lunch along the access road. First run back since my ankle injury at Nationals! The ankle actually felt good, but my running fitness sucked. Legs felt tired after just 2.7 miles! I hate that even though I was doing other things I still lost running fitness. Standing at my desk, I can feel that my ankle is still a bit "off" with pain at the edge of my mobility range (like when stretching) but much better than it was a few weeks ago. Most of the pain is actually in the front/front outside. (If the ankle were a clock with the front being 12, the problem is concentrated in the 10-11 range)