Yesterday: elliptical, PT. PT: more Graston (ouch! but good) on foot, hammy exercises.
Today: 20K. Kelly did 5K with me, and Calvin rode his bike. Then for 5K-16K Calvin ran with me, but he did 10K plus a bathroom stop during which I did 1K :). Then I did the last 4K alone, and did well. Hammy: pain minimal, at most 1/10! Foot: NO PAIN!!! Yay!!! I was still slow but not too bad. Getting a bit better.
5K splits: 32:34, 33:09, 33:13, 32:53. 6:35/km for 2:11:50 total. Now I just have to get 13-14 min faster by October :). I think that's possible. I should improve rapidly now that I can train again :) :) :).
Garmin data here.