good to hear your story of Hay Creek redemption!
yes indeedy, nice job out there!
Good to hear of a fine run. Watch out for calf knots (I meaaan it). Get a foam roller or a tennis ball to loosen it up:http://athletestreatingathletes.com/calf-strain/
Good for you the other things you mentioned. :-)
The problem is likely #3 there: restricted dorsiflexion of the ankle. I'm unable to keep heels down when riding and trip over crap all the time because I can't pick up my toes. You should be able to get your knee like 4 inches in front of your toes without your heel coming off the floor. I can't get my knee in front of them at all.
My ankles move GREAT from side to side though :-/ which is how they probably ended up so bad to begin with. I wear braces when orienteering to keep them from rolling.
I also have really high arches and a saddle bone deformity. And no big toenails. My feet are a hot mess.