Kiwi, roll foot with tennis ball first thing in morning for achilles. calf stretches through the day, find some stairs at your work or home, plus see below.
becsa, good to see the injury is clearing. If any use, we do lots of single leg work in circuits, there is a yoga type pose that is particularly good, "Stick" I think. As progression, you can add hand weights, even a wobble board.. then becomes a Romanian Dead Lift. Perfect for strengthening, stretching calfs, hamstrings and quads, even hip flexors, plus works balance & core too.
Stick-RDL
Speed Sheep forgot to congratulate you about the new job. And a great pace on the tempo run too. Nice one. The cake sounded good too 
AA Stonking pace on the 20 miler. the temptation to race too much? How did it feel - gasping at limits or loads to spare?
Congrats to other 20s also, Oompa great pace on yours.
Freemers, like the idea of the progressive 20 mile paces. Shaggy (should always be mentioned) had me do similar last year, first 5-6 miles at MP, middle hilly at 9 ish, last 5-6 at MP.
Whats the Worst thing that can happen - apart from ending in a cupboard
Gazelle, need to get yourself entered in some more races, 10ks & half maybe? ultra even, need targets to focus on. Whats currently booked?
Legs seem recovered, did circuit on Saturday, then harder MRT one on Sunday, with a comfy 6 miles @ 8-9 min miles before it. Doing agility drill section, hurdles, then sprints between cones at one point, no soreness in calf as changed direction unlike 2-3 days before.
Oh, some of knee, ITB aches and pains before ultra, possibly caused by changing shoes Saucony Ride 3 to 5. Found site with Ride 3 for £25 - so bought 2 pairs, feel like your favourite comfy slippers. Drop on the Ride 5s feels odd.
Off for careful club speed session tonight, no lift back so 4m c/d.
