6.25 miles @ 8:14
Decided to go a little bit farther than yesterday. Warmed up first with a lap around the neighborhood on the bike (1.7 miles). Had to wear a jacket while on the bike since it was a pleasant (for running) mid 50's this morning.
Started out my run with a loop back in the opposite direction and then did an out and back past the golf course. First mile was around a 9:00 pace, then got a little bit faster on the rest of the miles with the last one at about 7:45 pace. Stopped once at 3.2 miles for a quick drink of water and a Gu (the Gu was completely unnecessary today but I kind of missed them so it was more for sentimental purposes, also I usually don't have the actual Gu brand gel usually but that's what I grabbed today, vanilla flavor).
The heal of my right foot hurt for a good part of the run but was better towards the end. Ironically it seems that the week off from running made my PF a little bit worse. However, less running meant less stretching so that is probably what happened.
After the run, the heal felt better today than it did yesterday after the run.
In other good news, the "down" volume function on my ipod shuffle started working again which was really nice. Only the "up" had been working and the only way to get the volume back down was by plugging it into the computer and using itunes.
And finally, in the best news, the MRI came back normal. The Dr gave me the all clear to resume full training. After having a good run this morning I had to remind myself that there still could be bad news on the MRI (but I was pretty confident that would not be the case).
I must give my sports doctor a plug here. If you live in the Tampa area and need a sports doctor, then Dr. Denys is the perfect choice. Besides being concerned about whatever issue I'm having, I always get the distinct impression that her goal is to get me back running as soon as possible - it's a refreshing perspective compared to some horror stories that I have heard from people who are told by their doctors things like, you'll be fine as long as you stop running. Her staff is also very professional and personable.
So, I'm going to try for 10 miles tomorrow, then over the next two weeks will be a cross between ramping up and tapering.