Some background on me: Last year I was training for my 2nd marathon and had just run a PR of 16:33 for 5k and 1:18:xx for a HM in freezing conditions. A day after the 5k race I was about a mile into a recovery run and had a sharp pain in my heel which ended up being a bone spur in my heel. Nine months later (Feb-November) I started running again pain free and did 2-3 mile runs for the first 2 weeks. I then got up to 30mpw in February 2014 and ran 17:37 and then 17:20 2 weeks later for indoor 5k. I am now at about 40-50 MPW with a long run of 12-13 miles. Three weeks ago I ran 16:42 for a 5k (5:17,5:27,5:16, and closed in about 37 for the last 200m) and I just ran a 5k on Friday in 16:25 which was a nice PR for me. In the 16:25 PR race is went out fast (5:02 for the first 1600m) because I wanted to see how my body would react. I have a 5k and or 10k race on April 26th and then the HM is on May 3rd. Please give me some advice on how to taper for the HM with the track races being the week before.