My training:
Sun: 20min Xtrainer, 47 min treadmill, time to test the ankle - kept upping the pace, eventually got to 10.5mph, no problems! Had just upped it to 11mph when gym closed and I got kicked out. 13 min jog outside afterwards. Still not great at real running. Quads annihilated, blisters, oh the joy of getting back.
Mon: 50min elliptical (7.07 miles supposedly, 30 mins treadmill 6:31 pace, upping gradient from 1 to 3 over course of run). Quads absolutely trashed after last 2 days.
pm: 41mins elliptical.
Tue: Day off - quads need a day off running too sore for elliptical/bike.
Wed: 37min elliptical, treadmill 30min steady (6:40 pace, gradient 3.5-4%), 23min progressive (start 9mph-6:40 pace, increase pace .1 every minute, last 5 mins 10.6mph-10.7mph, all 3.0%gradient), 1.5mile cd.
Not bad! I think.
PM: 26 min easy on grass. Foot still not great with 'real running', bit sore.
Well done on your race, boingo, if you can run 4:04 leading, in that kind of heat, you're surely capable of much faster.