more progress but not too much

so ran 46 min at mcd with jeff and rory. pace extremly slow. foot basically did not bother me at all. then took nap, went to franklin practice. our slow jv boy was trying to run a pr in the 800 while others were doing easy tempo so i ran the second lap with him in about 91 and my foot def was sore. so some progress is being made def but long way to go. also my heel is fairly sore(on that foot of course) it could be the pf is pulling on the heel (obv). so just be patient obv as i said yesterday easy tomorrow and prob off on saturday. then longer run sunday.