for 10 minutes. And it was over all too soon. I set out walking for 5 minutes then ran for 10 minutes and then walked home. I was supposed to run at an easy pace, but I think I ran way too fast. I was so happy to be running again and I looked at my HR, 145, ok I'd better not push it too much harder. Two minutes later, 155, ok slow down now. Then a moment later, 167, what am I doing, racing or something? So I was a bit keen and my fitness has decreased a lot, but the good news is that my achilles feels fine. I followed with some ice massage and a little later some more massage with Brauer arnica cream. During the run my hip felt a bit stiff and sore still, so I must remember to stretch this area and my back/abdominals.
The delay in running was due to the fact that I didn't get my new blank orthotics until Thursday afternoon and then I didn't get the opportunity to adjust them until today. The orthotics felt fine, so I think I've got them right, although I won't really know until I've used them on a longer run.
Anyway, I'm a pretty happy camper at the moment. Next run will be another "easy" 10 minutes Monday or Tuesday. In the meantime, feel free to harrass me about doing my icing, massage, eccentric exercises and stretching.