After having a rest for the last couple of days, I thought I'd go out and test the heel to see if it was still protesting. It had been ok yesterday and I hadn't really thought much about it. I decided to do 5 miles which would give it a good test but not be too far if it did play up and off I went.
It was ok for the first 4 but started tingling a bit during the last mile. This is extreemly annoying as when I had this problem before it got so painfull, the bottom of the Achillies tendon pulling partly away from the heel bone, I ended up not running for a while while it healed itself. I don't want it to get that bad again so I am faced with not running the Benfleet race next week so that I can have a couple of easy weeks and not wreck my chances of doing the Neolithic Marathon in April.
Bugger! I have trained for several weeks for this but I have to look at the longer view.

My run this morning was very pleasant, the sun is shining and although its cold and a bit breezy, it was good to be out there again. I kept it slow as Shades has told me that I am running my easy and long runs too quickly and I was still a full minute quicker than I should have been.
The heel feels ok right now so fingers crossed.

5 miles
56.17 minutes
Average HR 143
Pace 11.26