On the running front, my foot seems to have recovered.
Monday -- easy jogging 1.09 miles + 0.43 walk. Stopped as soon as the foot even started twinging.
Tuesday -- complete rest due to work and managing transportation and support for some minor surgery for E.
Wednesday -- TRACK DAY! Back at the track for the first time in 9 weeks. 2X400; 600; 2X400; 600; 400. All right on pace or faster than the targets per McMillan Running calculator for my sub 2:39 half. I also parked 1 mile away and jogged there and jogged back, so with the warm-up and recovery the day's total was a very respectable 5.85 miles. I'm hopeful I can park and run in this week as well.
Thursday -- 2 X (1 min jump rope intervals between 30 seconds pushups; situps; dips) (9 minutes hard calisthentics); 3 miles easy @ 11:24; 0.18 walk
Friday -- (HOLY SORE ARMS/SHOULDERS, BATMAN!) Rest, attend conference and give a presentation.
Saturday -- (ARMS STILL ANGRY!) 3.21 miles in Altadena. Anytime you see Alta in the name, you should assume there will be hills. There were. The loop was 1 mile with 200 ft of elevation gain, followed by 2 miles with some small rollers to recover it. Overall, it was a great run. If I lived on those hills, I think I'd be more fit.
Sunday -- (ARMS, finally starting to recover) 9.3 miles total, including 4 with the local running club, and some run/walk intervals after I picked up a lemonade. Average pace including walk breaks was approximately 12 minutes/mile.
Total mileage = 23.14. But more importantly, I got in 2 actual workouts (track and a long run) and a solid hill run to boot. Overall, this felt like my best running week in a long time. Next week's goal is to keep up the good work, and try to get in another calisthenics day, possibly a yoga day as well.
Professionally, last week was wonderful. I prepared for and spoke at a conference and received great feedback. It's odd to be experienced and senior enough in my career that I'm now one of the people speaking at a conference I want to attend who has ability to answer questions from the top of my head. I used to be amazed to see my professional idols do it, and now, I'm doing it, sometimes in response to questions posed by those same professional idols. That evolution is a wondrous thing.