Shin splints back with a vengance

I have really bad shin splints, again! no wonder really after taking part in a race I shouldn't have. I had been sensibly building up by 1 minute each time i ran and was at around 18 minutes, and managing my shin problem pretty well. But this weekend i was part of team Duathlon event - the first Monster in Inverness. A team of 4 where you all have a bike leg and all do a run section. I had a 9k run with a 3k hill in the middle - and needless to say it took me more than 18 minutes, so i was running for 54 minutes, which is shouldn't have done, clearly overloading.

Oh well, its done now, and will just have to manage with Ice and massage and exercises.