At the risk of jinxing myself, I think I am finally over my foot injury. I am not quite sure what I was suffering from, but my guess would be peroneal tendonitis. This is the second time I think I am over it. First time I cut running down to about 15km/week and dropped all speedwork. When I was pain free I foolishly jumped right back up at +60 km/week and on a 16 km Sunday run on forest trails I was rewarded with the now familiar pain and struggled to get home without aggravating the injury any more.
This time I cut out all running on unstable surfaces such as trails and I added the kilometers back on a little more slowly. So far I'm on week 3 without pain and I've done two good long runs this week. A 19 km midweek run on Wednesday and a 21 km run this morning, including a 21:30 min 5K.
I followed both runs with a 60 km bike ride, which today was made rather hard by my having a strong headwind for close to 50 km.