- There doesn't seem to be any tears, dislocations or fractures in my right foot after its impact with the stone
- The sole of the right foot is probably bruised internally and that could easily take another month to heal
- A dodgy right foot could have added load to the left leg due to a gait alteration
- Try to run 'normally'
- The tendons of the left knee are a little inflammed but not badly
- Tension in the posterior of my leg (hamstrings) will aggravate the condition
- This is the first time that I've done 40km weeks consecutively - trend now broken!
- My long runs are 2x my faster midweek runs, that is possibly too much, say 1.5x
The outcome is:
- Continue rollering and physio sessions to minimise tension
- Practice a very awkward squat with tensed quadriceps, 10x twice daily
- Avoid long downhill runs for a while
- Try building up, perhaps 2km further twice a week
- Don't press for speed and distance
- Cardiovscular systems adapt faster than middle aged connective tissues
The circuit was OK; I was aware of the left knee tendons in squats and lunges and had to do less than I might have done for fear of strain and pain. It feels like a control issue and the tensed squat is supposed to train for that.