3.9 miles steady

Football turned out to be 4v4 which made it harder work than usual, but despite some ankle problems I was still able to go out for a run later, same route as the previous week. For the last couple of miles I found it OK to run on the forefoot (wearing Nike Free which have a sizable heel) and was able to push my average pace down to 7:15/mile by the end, so not quite the usual post-football recovery run. Distance was 3.87 miles, time 28:03. Pace splits: 7:47, 7:14, 7:07, 6:48.