A Beautiful Mile

I started exploring some of the pre-set workouts in my forerunner the other day - just an amazing little gizmo.I set it for the pre-set fartlek just to see what it was like.....in a nutshell it told me my cardio was still shot to bits and my speed was lousy.Gives me a good starting point though.
Then I thought I'd spend the next 30min doing a slow run (according to my forerunner) of 5m25s/km but I couldn't get my hr down to where I wanted it i.e. 150s or lower so I canned that session 11min into it.Feeling a bit disheartened I thought I'd try another pre-set ; this time a 1mile 'race' at 4m45s/km with my virtual partner.That is the most enjoyable run I've had for months!Not sure if it was the soft grass underfoot cushioning every footfall, the nagging from my forerunner or simply some much missed endorphins kicking in.
Post run: there was definitely some pain/strain in the lower back and deep abdominals but not in the usual places which was a relief.The spot on my SIJ which has been my bugbear for so long now didn't even utter a whimper after the run so I'm classing this run as another leap forward.Came home , did some hip flexor stretches which helped immediately and some cat stretches then repeated them a few hrs later.Two doses of anti-inflams and I'm completely pain/strain free.
Day off tomorrow but I'm going to resist the temptation of running again so soon.Bike time tomorrow and contemplate some advice from a much better runner than myself about the intensity of my runs being too much this early in my rehab.