8:55 am 3 miles easy +4x100 meter strides 2 miles moderate (6:09, 6:09) 3 minute jog 2 miles moderate (6:10, 5:57) 2 minute jog 4x2 minutes faster (1 minute jogs) fartlek paces: 5:34, 5:33, 5:34, 5:31 easy until 11 miles Watchless miles, pretty much all effort based. Slippery in spots which was a bit annoying, but made the best of it. Took advantage of running on the track before it gets iced over next week. Felt good to spin the legs! I credit the shoes! 12 pm strength at PT 4 pm 4 miles easy Easy effortless miles, felt good after the workout and PT this morning! Excited to be back in routine!