First Run

First run tonight since Roth. Pain free fortunately, first time running completely pain free since first weekend in June.

treadmill run, 7:30/mile pace for 4 miles (30:15)

After 15 minutes, did 2 X 6 min at high zone 3. Kept same pace, easy, but changed elevation to 6% to get up to zone 3 within 30 seconds. Then backed off the grade to 3-4.5 % to keep in zone 3 and not move into zone 4 or zone 2. Had to keep changing the grade quite a bit but goal was to stay in zone 3.

Then swm easy 1000 meter. First 600 pull, final 400 free. Total 17:30