Ran for the first time in five days tonight. I've had something wrong with my foot. It came on during my last run, and I just ignored it but since then it got worse. It's a very tender pain like cramp that stretches along the outside length of my right foot from the heel to the toe, and on Sunday it was so bad it was making me limp. Anyway, I don't know what caused it but I think I isolated what was prolonging it - flip-flops. When wearing flip-flops, I think I must walk in a way that puts undue pressure on this part of my foot or something. I'm always having to claw the soles to keep them from slipping off my feet and I'm sure this unnatural way of walking has something to do with it. Since reverting to normal shoes it has pretty much cleared up and tonight I ran about five miles without any problems at all.

10 x mins crosstrainer
4 x miles easy: AVG HR 154
6 x 30 second sprints: AVG HR 182

2 @ 8.02 min mile pace
2 @ 7.43 min mile pace
2 @ 7.25 min mile pace