Have not posted for a while, found out that I had a small bone chip in my medial right heel. It was painful, but also created bursitis in my lateral right heel, which I had d/t compensating. That was some time around Aug 8 or 12. So went from a 31 mile week, to 4 and 6 mile weeks, plus about 4 hours weekly on the AirDyne, then 5 straight weeks of zero running, and gradually resumed with every other day runs. Those weeks were of 13, 15 1/2, and last week of 26 with runs every day finally.
I did get weekly chiro care of ART and dry needling in the bursa. I did not get a cortisone shot. I worked in Hoka Clifton's (and ran in them), until the pain was reduced to mild soreness at the start and then lessened with the runs. I now have a couple runs in some Newtons (forcing me into a more mid-foot landing) and just yesterday, a run on the track in my LunaRacers for 3 glorious miles. My runs a couple weeks ago were at 11-12 minute/mile pace, yesterday finally able to do 3200m in 18:15. Also ran the Des Moines 5 km (my Garmin and my wife's both measured it at 3.2 miles) in 28:01, for 3rd in age group, last week. Progress! Considering that race was on 4 hours sleep after my brother's wedding, too! And, yes, a lovely wedding and reception, great fun. Just disappointing that I couldn't run the DM 1/2 like I have many other years, aw well, progress is seen. I agree with others that stretching is not part of my domain.
Other part of my rehab was icing twice daily, faithfully!
I too, had all 3 of my best marathons in a brief period, 2:59 Chicago in October 1983, 2:55 Louisville 4 weeks later, 2:54 Grandma's June 1984.
Signed up for an 8 km this Saturday, supposed to be temps in 30 degree range, burr!