I did my standard out an back route with travels from the North End over to the Charles River, through the Esplanade, and comes back the same way I went out. It's a flat run with only about a minute or two of total stoppage time due to traffic lights. As standard run that I know well, I figured it would give me a good indication of my fitness. I ended up running a fairly even 6:20 pace over 8 miles. 50:50 Overall. My heel didn't feel like an issue at all, but at this point, it typically only bothers me on the days after a run rather than during the run itself. I did, however, feel some of the familiar tightness in the area behind my right knee. It amazes me that this could still be an issue after 9 months of no running, and it is something I will definitely need to watch.
My current plan to build a base is to run on alternating days (allowing for back to back days when needed due to my schedule) with a gradual increase in pace and distance over time as I grow more comfortable.
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