Hey, I actually just ran 2.7 miles with oldest daughter! 1 mi easy warmup, 2x.2 mi @ 8:20 pace (w/.2 mi
recovery btwn), 1.1 mi cooldown. Trying to get my daughter ready for 7th
grade XC, and trying to get us BOTH in shape for a 5k next month. No
noticeable pain in my heel, knock on wood.
I'm still lifting weights, although I've slacked a bit, thanks to some vacation time, lots of landscaping work (hey, that's a workout, too!) and a pretty busy work schedule. My plan for the next month (at least) is to shoot for 3 runs a week to go along with the weights. They won't be long runs, but I will try to throw in some "speed" (as it relates to my daughter's pace) here and there.
I'm also working on a new video for my club's Ragnar team. Wasn't able to run it this year, but I volunteered. Our video won last year, and I'm trying to continue that trend. This year's version is completely different from last year's. I'll post a link here when it's ready.
So glad to hear you've had recent success running pain free!! Sounds like you and I will be doing similar workouts, I've dropped my mileage way down to under 10 miles a week and added more weight and resistance work (check out my latest blog post on more).
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