Run 58:53  5.3 mi (11:07 / mi)
Runs are getting longer. Today was pretty good with only two uncomfortable cracks on the left ankle and no lingering issues afterward. It is SO frustrating being so slow, but that's where I am after two months of no running and one month of short runs once or twice a week. I hate this slow pace, but that's all my body will do right now. I was quite tired at the end of the hour, though I guess it wasn't as bad as the soreness after my first 30 minute run. I had heard that sprains can be worse than breaks, but I hadn't really understood before. Yes, they're bad and slow to heal. Don't sprain your ankle. Ok, bitch session done, I guess.
Road Bike (Trainer) 1:00:00  14.6 mi (14.6 mph)
10 minute easy warm-up
5 sets of:
2 minutes hard, seated
2 minutes hard, standing
2 min recovery (easy spin)
Killer!! That second 2 minute seated was a sort of pseudo-recovery from the standing, sort of like a less steep section of a hill is a recovery even though you're still going uphill.