I woke this morning with my left ankle feeling a little tender. I dressed for the gym and rotated it 10 times in each direction and did the same with my other ankle. They are both tender in the mornings when I wake but I still try getting to the gym. I figure at least I will walk for a half hour instead of run.
But when I got there, despite being hobbled a bit, as soon as I got on the treadmill and started running, it loosened up. I start at 6 miles per hour. At the 3:30 mark I sprint for 30 seconds at .8 (8 tenths) faster and then I reduce the speed by .7 (7 tenths). I repeat this every 4 minutes. It teaches my body to run faster and helps me loosen up. The last minute is a 1 minute sprint at 8 tenths of a mile faster than my last speed.
I did 25 minutes today and then walked for five; I stretched afterward and then did a few of the machines.
That was the good.
I weighed myself and since starting 3 less than 3 weeks ago, I down almost 10 pounds (9.8 to be exact)
The bad happened not too long after we got back from the gym when my wife's bridge fell out while using a Waterpik. It is something she has feared for so long and now it happened. She is at the dentist hoping they can reattach it until she sees a specialist Monday (Just got a call from her and it has been re-attached).
I care about her so much and it was so sad when she walked out saying that it had come out. She handled it well and so did our son, getting dressed, having breakfast, brushing his teeth all without extended effort.
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