sorry for not responding, my bro. bust our internet the last weeek.
To that guy above who said that a 2.01 800 was unrealistic with a 54 400, i think you got yhe wrong impression. I menat an 800 metre race, not my 800 split in a 1500. The 54 and 2.01 were just guesses. That season, 2003, i ran 2.03 in my only 800 after running two races the day before. I ran 56 a couple of times in fast 400's (ie- start or end of a short, fast session)
My injury was a hamstring avulsion injury, where the hamstring got a tear right at the top by the bone, and bacame slightly tugged off the bone. I ran on it for about 6 weeks, thinking it was only a niggle, until it got so bad it was too sore, and i stopped running. that was november 2003. I cross trained through december and january, and thought i was good to come back in late january, under anti-inflamms unfortunately. the physios thought it was only a simple muscle tear requiring 3 weeks. I ran again, 1 mediocre x-c race, and then it worsened and i made shit of it trying a track session in february. I then insisted on getting a mri scan, and it showed the severity of it. I went to a VERY good physio then who told me i needed 16 weeks rest to let it heal. Through march, i cross trained, biking and aqua jogging, but got fed up in april, and just did core stability 3/4 times a week, 45 min. sessions, as i decided i wanted to get this thing healed. I was supposed to start running in june, but promised myself i wouldn't unless it was better this time. Time moved on, and in july i started back jogging nervously with the physios orders, and he was right, it was gone, except for an awareness of it which i still have, but no pain.
If i ran a 400 the day of the 10 miler, it would have been only about 59 all-out,as i'd no track work done in 18 months.
Hope they answered some of your q's.