There were more people at the gym than I thought there would be. Still, plenty of treadmills were open. I picked the one with ESPN on the TV right in front and proceeded to get my run on. I really like the warm up and cool down espoused in the training book. I walked for two minutes, walked briskly for two more minutes, then ran painfully slow for 1 minute before kicking it up to 5 mph. After a couple of minutes of that, I kicked it up to 5.5 and I was on my way.
I can definitely tell that my body is responding to my training. My HR stayed below 140 for the first 5-10 minutes. Then it settled in at 145, which was perfect. From there on out, I executed a run 10/walk 1 cycle. About half way through, the endorphins dulled the pain in my ankle. Well enough in fact to raise the speed to 5.8 mph. I didn't hold it there too long, as this caused my HR to shoot up out of my target zones, and if you know anything about me, I'm all about the digits ;-)
At the end of the day, my 45 minute run went well. The ankle held up well, and I was able to log the 3.5 to 4-ish miles I felt like I needed. My ankle, today, is letting me know that I did the right thing. We're gonna get through this week just fine.
Have a great weekend y'all!