As last Saturday's run seemed to fatigue my peroneus muscles to the point of pain; I've decided that this week I shouldn't do a long run but aim to do equivalent distance over several runs. I've also been reading about the importance of tempo runs to develop VO2max an thus work towards a faster pacing. Those things suggested that 7km around the woods would be a good idea the evening.
I've also been thinking that some of my ankle pain is due to shoes with low heel drop and so I rescued my Ultra290s from the loft. My suspicion is that a year ago their claimed 8mm drop was to extreme for me on the Canalathon and initiated the problem. Then for the Peak District Ultra I trained in shoes with 6mm drop, as noted here, and that set things off more. I'm using those shoes now as my regular trail shoes. So, if I return to 8mm will I help recovery?
I don't know, but the Ultras certainly felt easy on my feet this evening. Importantly the heel counter didn't rub either. My legs had a number of tight spots that the roller helped and now I need to massage my ankle and then get some recovery done.