Long day, but I'm grateful to not have had tendon problems! I was able to do a whole workout in the afternoon, even though I didn't kill it by any means.
AM: 5 miles
PM: 12 miles on the river trail. 3 mileish warm up and cool down. I did a 3-3 fartlek in the middle. I didn't let it get out of hand. I was averaging a bit over 5:30 pace I think for those 6 miles, so I would guess I was running something like 6 minute pace on the easy and 5 minute pace on the hard? Hard to say exactly. Doesn't really matter either.