I think I may have finally reached the turning point on my injuries. I don't really know for sure what changed things, but I definitely feel stronger. A lot stronger. Two things I am sure helped: lots of swimming and time.
After my "successful" bike/run on Thursday, I decided to try it again today, only increase the time and/or distance of both. So I decided on a full hour workout, an increase by 15 min. from my longest up to this point. I did 40 minutes on the spin bike, with enough resistance that I felt it, and then planned to do 20 minutes of running. The running went so well that I ended up doing 2 miles straight through, in 22:28, 11:14 pace. This was a comfortable pace, but I was breathing hard just the same, just not out of breath. I really wanted to do more, but I am still of the mindset that I need to pace myself here, and I think I am right. Better to leave something behind for later than use it all up and have nothing to work with later.
My heel also was not a factor today. I did buy a new pair of Thorlo socks from Hollie, the sock merchant at work, and will likely buy a couple of more. I have been in desparate need of new socks for the longest time, but was convinced I could only wear a certain type, which I have been unable to find either in the stores or on line. But now that I think of it, I have been wearing this particular type of sock for almost 3 years, and it has been the last 3 years that I have suffered constantly from the heel pain I complained about last week. So, could it be the socks? Could my feet be that sensitive that a pair of socks might make all the difference in the world? I don't really know. I only know how my foot felt today and Thursday, and neither time was I bothered with that heel pain, either during running or after. I guess I can keep experimenting to see if these new socks really do make the difference. To be safe, I did do some icing after each time, but didn't really feel the need, only did it as a precaution.
I will be shopping and other things on my feet most of the day, so time will tell. If something so simple as a sock can get me to a future finish line, then I need to buy a truckload!