Saturday W3 reprise

Officially off the bench! yay!

AND I have bright sparkly new shoes. They are fabulous. And seriously pink.
They are so comfortable that they may change my whole attitude toward the color.

Brooks Ghost 4 color name = Rosebud . ..... I'll work on the attitude change.

Anyway, went out for a reprise of a W3 run on Dr. Grimes' suggestion after 4 days of not running and having my ankle wrapped all day. I wore the wrap for the run and will continue to do so for some weeks to come.

Trav really wanted to go with me today so I downloaded podcast 3 to his Sansa and queued us up together. We were right on track the whole time.

I plotted a new route - trying to end on a downhill note. Alas, it was not the best route. Our last 3 min run was a slight uphill grade ending at a standstill to cross Convict Hill. I need to re-route.

First 90 sec run was good. 90 sec walk was sufficient recovery and first 3 min run was very slightly uphill which was an ok challenge. We spent part of our 3 min recovery on Abilene which is way too busy of a street to be running/walking along. Our second 90 sec run was back on that hill - going down this time (yay) but after recovery, our last 3 min run was spent going uphill and then crossing CH. No, we'll try again on some other streets.

T did well. He kept running in place when I stopped at CH to wait to cross (cutting 20 sec off my run) and kept a nice pace all along. He finished the entire endeavor with, "That was fun!" so maybe we'll do this every weekend. :)

I'll move on to W4 (again) on Tuesday...if I can wait that long, :)

Shoe store review: Loved Hill Country Running. Convenient parking and super nice salesperson - Aaron. He watched me walk in the store. Had me stand with my feet apart and bend my knees. Stand flat footed and raise just my toes. What he determined is that I have a neutral gait and don't have flat feet.  Since I normally wear a 10 - I need 10.5 in running shoes. For the toe room. He let me try on 5-6 pairs of shoes and I walked all over the store in them. He was very patient.
It was a good thing that I raised my budget - the cheapest shoes I tried on were $100. And I bought them.