trail run 30:00 
20 minutes of warmup and 10 minutes of cool down. During the warm up I hurt my bad ankle. I actually felt it pop (I always thought peole were exaggerating when they said ankles pop). I thought it was nothing, but then it started to ache. Now I'm back to the stage where it hurts when the front of my foot is lifted higher than the back... just like a few months ago. I'm going to PT for the first time on Thursday, so we'll see what they say.