Allright, I cheated and just ran the event anyway. I paid a fair amount for that one and it's a tradition. I had a bandage done by a physiotherapist and took Ibuprofen.
I had no pain during the race and took it easy enough but when I looked at my watch I was going at PR pace so I just maintained that pushed a bit for km 9 and 10 and ended with 46:35 a 1:19 PR.
I didn't push that much either so I was quite happy with the time and my legs aren't dead today.
I still have that October 5th race that I'll probably do as well with the same "strategy" of pills and bandage. It's the last race of the season and next race is in May around here so I'll just heal the injury 100% afterward. Will keep you tuned when that happened and train for a sub 45 after the winter break.
Might just be the few weeks I did train on the program that paid off but I only ran once a week last 3 weeks and only easy runs of 40 minutes and less. No idea!
thanks for the support and help
talk to you in a few months!