Decided it was easier to fit this run in last night.
Really enjoyed running around the half-lit park.
Set off slowly, still a little stiff and sore - my lower legs were like bambi during leg strengthening, outside top of L foot and inside of R knee tender again.
Kept the pace steadier, felt OK, wasn't tired although foot hurting to walk on afterwards.
Finishing off on the gym equipment did ease the pain.
Week 4 will be fine 
Congrats! Was the gym an outdoor one in a park? R2 and R3 should be a little easier, but I found I was pushing myself and doing them uphill and into the wind. Best, I thought, to do R1 and R2 uphill and into the wind and then balance it out with R3 downhill with the wind behind.
When R3 is done make sure that you take it easy before W5. It's a slightly bigger step and a variable one too. Quite doable for you, but just take it easy. First though, enjoy W4 and the interesting weather...
Yes it was outdoors. I'd finished by the equipment and thought why not.
Just looked at W5, it is a big step.
A bigish jump, yes. It is quite doable just as long as you take it easy. Remember, the length of time running is the important thing, not the distance or speed. That will come later.
Well done you ⭐️⭐️⭐️
Good job. One way of building the foot strength if it’s where I think it is, is to spread a tea towel on the floor, stand with your toes on the edge and then gather it in with your toes. When this gets too easy, put some small weights on the other side of the towel. I run all front foot and this is part of my daily regime.
That's useful. That left foot and ankle isn't as flexible as the right and protecting it has possibly kicked off the right knee. Cheers
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