I was able to spin on Thursday and did pretty well. I didn't stand for hill climbs because then my calf would remind me it isn't ready. I took off from working out on Friday (which was difficult) but my patience paid off and I was able to run a comfortable run today, with no pain.
I broke my run into 4 miles + 4 miles + 2 miles. I did it that way to break up the monitonay. I ran the first 4, reset my watch with the goal of increasing my pace just a little on the next 4. I reset my watch again with the intention of increasing my pace a little more.
I wanted to keep my pace in the 10's, knowing I will start speedwork again next week.
First 4 miles: 10:33 AP
next 4 miles: 10:24 AP
Last 2 miles: 10:03 AP
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