On my own for speed today. The plan was to do some sort of tempo run in the canyon. I went when the kid where in school. Started at Will pit stop and warmed up for 3 miles then started into a 2 miles tempo up the canyon 7:01, 7:16 for those 4:50 break then another 2 mile tempo the other direction so down the canyon 6:35, 6:37 with a 3:15 break then I wanted another 2 mile tempo but broke into 2x1 miles cause I was getting tired and had no one there to push me through it. 6:38 (1:47 break) & 6:41. These last two are out of the canyon where it is more just flat. So all in all I am pleased that I finished this work out. Ankle alittle sore.
BTW- i went off the triangles and not the garmin, although my garmin was right on as well.
Went to Dr. Brady and had him work on the ankle some today. My left lateral soulus is super tight a result of the ankle. He says I need new shoes, that I am not a spring chicken anymore:) And he really likes how I have been doing barefoot running and wants me to get doing it again.