Yeah that is good to remember. I'm feeling fine after yesterday's effort, though I did stretch extensively. The pain I think built up over time so it's just a matter of getting a better balance and listening to any pain/soreness before it becomes an issue.
I'll recap the past couple weeks here:
2/1: 4.65 mi @ 9:47 pace (first day of slowing/stopping because of pain)
2/2: off
2/3: 2mi jog (10:31 pace) - stopped because of pain
2/4: 3mi jog (10min pace) - stopped because of pain
2/5: realized i didn't have any pain as long as i jogged slower than 11 minute pace. So I started doing treadmill sessions at a very slow pace and high incline(all incline treadmill runs are at 6%). That day I did 5.3 mi total around 11:30 pace, with about 3 miles at the incline and the rest flat (all flat treadmill runs are 0.5% incline)
2/6: same deal, 2-3 miles on the incline, couple miles flat jog 11:15 pace (4.5mi)
2/7: same as above, pain threshold went down to 10-10:30 pace so I was doing 10:45 (4.27mi)
2/8 same deal at 10:40 pace (5mi)
2/9 off
2/10 first day doing flat jogging only, 5mi at 10 min pace. Pain threshold had decreased to 9-9:30
2/11: back to the incline and slower 10:52 pace due to pain/soreness (5mi)
2/12: did a short run in soft sand at high tide. Very hard running even though my pace was extremely slow and therefore there was no pain. I am used to running on sand, but not used to running at high tide in the soft, dry, sloped, deep dunes. Was kind of a cool way to mix things up for 3.5mi at 11min pace
2/13: back to flat treadmill for 6mi at 9:52 pace, starting to feel no pain in this pace range
2/14: 5mi @ 9:23 on flat treadmill. Felt great to basically do a normal training/easy run without any pain, even if it was on a treadmill.
2/15: 6mi @ 9:28: same deal, just building it back up
2/16: 1mi @ 10:52, 5km @ 7:57, 1mi @ 10:30, just wanted to see how running a little faster felt, based on the success the past couple of days. I felt sore the next day in the same place of the injury so I got discouraged, but stretched it out and pain was gone after a rest day
2/17 rest day
2/18: 6.6mi @ 9:28, normal beach run, which means low tide running on packed sand. Felt easy and fun, no pain
2/19: 5mi @ 9:40, slow treadmill run / recovery run
2/20: 7mi @ 8:55 pace, another beach run. Been loving these longer runs on the beach, just lose track of everything and cruise. This felt like a solid training run, given the more challenging surface, longer distance and the fact it was a sunny 80 degree day
2/21: 4.7mi @ 8:42 pace first day running on roads since my injury. Felt kind of strange being used to the treadmill and the sand, but it was great to be out and another beautiful sunny day here in Florida.
2/22: 1mi@ 10:35, 5km @ 7:17, 1mi@ 11:30 already described this one. A nice hard 5km effort on the treadmill, and it felt fine.
I will be taking it easy today and keeping an eye out for any pain, planning to do some treadmill or roads running in the 930-1000 pace range just to stretch the legs and doing some back and bis workout in an hour or two.