5 miles

I ran 5 miles at 9:16 min per mi. My Vdot 43 target paces from now until the Indian Summer half-marathon, 9/13 are Easy - 9:17, Tempo - 7:58, Intervals - 7:18, Repeats - 1:40. I suffered only a pinched nerve in my L ankle on the backpacking trip into the Gore Range. I am going up a Vdot level and increasing my mileage in anticipation of the half marathon.