I ran 3 days last week, all over 2 miles, and no worse for the wear! (YAY!) Here's a wrap-up:
Monday
2.2 miles
11:59 min/mi
Tuesday
2.19 miles
12:20 min/mi
Wednesday
2.52 miles
11:40 min/mi
The paces are pretty slow, but I'm trying to hold back a little, so I don't injure myself. I'm trying to build up the miles to at least 3 at a time, then I'll hopefully be able to pick up the pace. (I also like to blame the pace on the fact that we're running on muddy grass :P)
I've kept up with my post-run ritual (pictures to follow at the end of the post, please excuse my pastiness), and it seems to be holding me together, pretty well (*fingers crossed*).
Step 1: Stretch calves with a straight knee, towel roll to add more stretch.
Step 2: Arch supported soleus stretch (knee bent).
Step 3: Roll out my calves, one leg at a time.
Step 4: Roll out my inner-calves.
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