John1946 - think you may be the chap I walked up little Polly's with - we were discussing how hard the 'ups' were, how sore the 'downs' were and how deeply unpleasant the flat felt
Re: booking late flights in both cases in 2014/2015 I booked my flights in May and paid no more than £660 incl the domestic flight Jhb to Durban (tthis year/direct via Dubai last year). I noticed on skyscanner that as long you set the return leg after the half-term break then prices remain very reasonable. Its a good option if you find yourself being a borderline injury case.
justanothrrnr - physio advised me to only stretch after a running session when muscles are warm, sounds like you are stretching "from cold"? Or do you do a warm-up prior to stretching? Not sure if I am doing the knee thing correctly but I can touch a wall with my knee from a lot farther back than 5cm (2 inches). What are you foam rolling to get the flexibility back into?.
Lowrez, sorry for such a delayed response, only just recovering from a 40th celebration over the weekend (i think well earned)
I would support your physio's advice, in my case it's only the lower legs when in training and even then its after I've done the eccentric drops so feels flexible enough already. I don't normally risk injury and this doesn't feel risky to me (touch wood).
Foam roll hams, quads,itb, hips, calves/soleus mostly...after shorter stuff mainly when I can feel its been hard or when I can feel sensitive areas developing over time. I have spent quite a bit on sports massage too (preparing for Comrades especially) and that has definitely played its part
Found a good sports massage therapist in Durban if you ever need one. At R300 ph I felt slightly strangely uneasy paying in £££
+1 for Fields Hill, I was preparing for a massive impact on my quads in 2013 but rather it pushed my calves to the limit, I was surprised by the severity of the initial camber as you follow to the right. Made a point of checking it out this year too but really didn't seem as bad going up but having 60+kms in your legs coming down from PMB could explain that.
lowrez - big fan of eccentric calf drops, really help me strengthen calves and you can add weights as they get easier in time. I also stretch twice a day during training as I suffer with tightness which has led to achilles issues in the past.
Normally I like to make sure I can stand with one foot at least 5cms from a wall/post then try to bend my knee so it touches the wall/post, if it doesn't stretch that far then back off from long runs until I get some flexibility back through foam roller and stretching.
Those two tips from a physio friend have kept me injury free for almost 18 months now.