Today's run was a different 6 mile loop around the office - just an attempt to keep the body from acclimating to a particular loop and routine all the time, although this loop still had uphill for the first half, and downhill for the second half. It was another run with someone from work, so the HR was a bit higher than it'd be otherwise - but I'm ok with that - consider it mini-intervals or fartlek training.
I found that the hip rotation is becoming more second nature and feeling more and more natural. Still not 100%, but noticeably better. However, there's a difference between it feeling more natural, and it being second nature and being what my body does without thinking of it - so a couple times I had to readjust and get it moving again.
The ankle felt a lot better today than yesterday, so that is a good sign. It's pretty dependent on terrain - it tends to act up more when the ground slopes downward from right to left. The tendon that is inflamed gets activated to stabilize the ankle and keep it from collapsing inward, so during sections of uneven terrain, it gets cranky. And since most roads are crowned in that same way when running against traffic...
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