I tried 10K this morning with the technique suggestions Jim gave me. It went quite well; though I did a hilly route out of necessity (I had to racewalk from work), my foot was fine. It got a little warm-feeling going up the hills, but it didn't hurt. I iced it after the workout, and it has felt pretty darn good the rest of the day.
On a hilly route, I was pretty fast! I did a 1:05:16, for 6:31/km. My splits are quite uneven due to the hills, but the effort was pretty even except for the first few km which were quite easy.
Tomorrow I'm going to try a short speed workout and see how it goes. Jim suggested a 3K fartlek.
Garmin connect data here.
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