After reading how friends of mine half-assed their runs and still ended up with trophies today (or yesterday), I thought I should get back to saying what I did for comparison.
I ran 4 miles today. It took me almost 40 minutes. That's not going to impress many people, but for me right now, that's like saying I grew wings and flew.
I started the day with half an hour of mobility training - foam rollers and so forth - wincing in pain as I worked on my achilles and peroneals, TFLs (look it up), upper hams, and glute medius. Then I did some active stretching for about an hour, hearing my hips "pop" on certain manoeuvres.
90 minutes of prep to run 4 miles...
As I started, waves of pain radiated through my back, hips and upper legs, but I knew they get better as I went, just as I knew the achilles would get worse the further I went. That's the trade-off these days. The real struggle, though, was breathing; I had to stay just this side of an asthma attack, feeling like I was being held underwater, trying not to gasp, allowing myself to slow to accommodate the diminishing amount of air I could take into my lungs. I kept slowing, but felt I would make it to 6 miles, especially as the next nice day (for weather) was 6 days away. I couldn't do it. I did every mile I could, though.
4 miles, slow. But I didn't fucking half-ass it.