1 step forward, 2 steps back but still moving!

It's been a mixed week.  Due to work commitments I couldn't make swimming on Tuesday which is now 2 weeks without a swim - I'll pay for that this Tuesday!  I was away at a conference and after 5 hours of lectures my arse was numb as was my head so I pulled on my shoes and went out for a fast 10k with a fellow ultra runner.  It was a beautiful night and we just got back as the daylight went.  Checked my pace and it was 5:15 per km which I was delighted with and my heart rate was ok.
On Thursday I went out early in what could best be described as fowl weather with Genevieve my coach and we ran our 10.5 miles route.  At the furthest point from the end I felt something strange in my left hamstring and I stopped and stretched it off.  After a while the niggle disappeared and I was running well and when I finished was amazed I had taken 5 minutes off the first run on this route a week ago (5:13 per km pace).  I felt great.  What an improvement.  I didn't walk any of the hills and felt strong at the end - that was my 1 step forward.  Later on in the day my hamstring started to remind me it wasn't happy so on Friday I called off another 10.5 mile run - this was my 2 steps back. 
It wasn't any better on Saturday but was invited to a gym by my wee pal Papa G.  I went on a bike for 35 mins (I have no bike fitness!) followed by 20 minutes on the treadmill.  A few stretches, steam room, sauna and jacuzzi with the water jet fixed on my foot, and I felt better (that's the but still moving bit!).
This morning I went out with Mark who is training for his first ironman and was happy to run in zone 2 and we did 3 evenly paced laps - 6:31 per km pace for 23km.  I felt I could have gone on for another lap which is the benefit of running at that pace but my foot was starting to grumble.  I've iced it, rolled it, stretched it and am now resting it.  I really don't have a choice at this stage but to build the miles slowly and not concern myself that I am so far off where I need to be.  My wee pal Papa G reminded me that I was good at giving advice but needed to listen to some of my own.  The point he was making was that the hamstring injury might have been due to me pushing the pace when I need to be the tortoise not the hare - point taken Papa G.  Here's to an incident free week.