Strange twangs in outer buttock so tried the dynamic warm up, drills and adductor and hip flexor stretches that helped last time (10 minutes); also aching in right rib cage and side, so some gentle movement with weights, lunging and stretching/squatting seemed to feel right (20 minutes) and did not do any harm (I hope!)
Cycled (long way) to the oval and back again (6.5Km x 2) fitting in a test run on the soft grass
Running20  3.0 km (7 / km)
Jogged around the oval testing feet. They seemed ok (but by no means 'normal') on the soft grass so tried some faster bursts (100m ish) jogging back. Decided 10 was about right. Tried to feel arm swing as propelled forward and think it made a difference since today's Garmin estimated pace was faster than I can normally manage in sprint like running.
Feet still sore; wondering if it is plantar fasciitis or the ganglion cyst in L toe joint that is more wide spread than imagined, and somehow impacting the other joints and surrounding structures. Managed to ignore the worst of the pain and 'not right' feeling today. Lots of fish oils and anti-inflammatory food!