Slow to fast

8.1 miles this morning on the Porter Rockwell trail.  Initially felt some pain in my heel but it went away quickly.  

4 x 1600m (400m)
6:03, 5:56, 5:59, 6:00

This workout felt really good until the cooldown, no pain at all.  Once I slowed down my heel really started hurting.  I thought about walking home but kept going at a slow jog.  The rest of the day I was limping around a lot.  I probably messed up any recovery I gained from last week's low mileage.

4 miles

4 miles.  Not much pain today.

1 - 7:47 2 - 8:03 3 - 7:24 4 - 8:11 5 - 5:56 6 - 6:00 7 - 6:19 8 - 6:18 9 - 6:35 10 - 7:22 11 - 6:41 12 - 7:20 13 - 7:19 Everything thing was going well up the 4 mile hill and I had a good pace starting the downhill. Then at mile 9 my heel started hurting bad. By mile 10, I gave up 4th place. I think I ended up 6th or 7th place. I expected to feel some discomfort on my heel/Achilles but I was hoping it wouldn't slow me down too much. Disappointing.