I ran 5.85 this morning at 8:52 pace. I could feel the tugging on the tendon for the first mile, but then didn't feel anything at all for the second mile. After that I felt it progressively more throughout the run, but it wasn't too painful. I don't think I did any damage and I'm walking fine.
My tentative plan is
Tu - 6 am, 6 pm
We - 6 am
Th - 6 am, 6 pm
Fr - 6 am
adjusting to how I feel of course.
I'm not doing well on the diet and need to make more of an effort on that front. If I could shed some pounds, that might make up for some of the training hit. I relaxed some after the good result at the 8k.