On Monday, a hundred yards away from home my right knee/quad was irritated and only improved by my taking dainty little forefoot-landing steps. Big strides were at best uncomfortable. This was a nuisance as I was going swimming and then had a circuit of shopping to do; into town and then back via a few independent shops. Really I should have turned around straight away and worn my usual shoes but I wanted to rest my legs!
At the physio she found tight muscles in both legs but nothing of concern in the joints. A new finding was tightness into my left foot probably due to more forefoot running.
Tuesday morning was to have been a run but by the time I was dressed by right knee was twinging and so it din't seem wise. So I went swimming again. The legs seemed fine on the walking so perhaps I back out too easily?
That meant that today, Wednesday, I went for the run even though I wasn't convinced. I went into the local woods for the slightly softer trails and varied terrain rather than the road route I'd missed yesterday. I've a wide variety of options in the woods and as things were going OK I adjusted for a just-under-10km circuit. As time wen ton there were no problems and so put a little bit of effort in.
Much of the route was done at a pace that kept me between 135 and 155bpm for most of the time (higher on the first ascents) which certainly felt tougher than my long run rule of below 140bpm.
The good news is that both knees felt fine, clearly running gait is dissimilar to walking, although there were some knots in my calves but they went after some rolling at home. The goal is another couple of 10+km runs this week to complete around 33km.