week of 3 October - 180 steps per minute

• Mo - Treadmill Run/Walk 6.50 @ 10:26
• Tu - Easy/Moderate 6.10 @ 8:44 - first continuous run outside. A little enthusiastic. HRs were XX (bad data), 141, 141, 145, 149, 153, 150. Getting outside seems to be really important to getting running coordination back.
  
• We - Easy 6.11 @ 9:34
• Th Run/Walk 1.66 @ 15:06 -- ran less than a mile. Foot hurt and I walked home.
  
• Fr Run/Walk 6.10 @ 9:25 -- Felt like my foot hurt less when I concentrated on increase my stride frequency
  
• Sa - Moderate 6.17 @ 8:21 - Same route as Tue, Fri. Concentrated on turnover and ran faster than I probably should have. Felt good though. HRs were XX, 148, 138, 155, 155, 155. First mile pace was 9:05. Then 8:14, :17, :14, :06, :06, and :09.
  
• Su - Run/Walk 6.21 @ 8:25 - same route. Not sure why 6.2 Fr/Sa and 6.1 on Tu/We. Did the 180 steps per minute thing again. Started off miles 2, 4, and 5 with a 1-minute walk. Still ran 8:25 pace. Splits were XXX/8:51, XXX/8:32 (walk 60'), 153/7:54(!), 151/8:36 (walked 60'), 8:32/152 (walked 60'), 154/8:13.
  
• This Week - 38.84 @ 9:25

I experimented with running with a higher turnover, trying to get in 15-16 right footfalls every 10 seconds. It seemed to work well. My foot felt better, but it was hard to run slow enough for it to really be an easy run.