Managed to sleep in and skip parkrun! Some improvement in hip-buttock thing but still sharp twinges when weight bear (especially right side outer buttocks while standing on 1 leg and bending at waist; also "restricted" feeling when stand on left leg and raise right knee). Massaging/ spiky ball/rolling the groin/hip flexor/quads really helps relieve the buttock area, and sometimes relieves the "trapped" feeling on inner groin.
REST... have really set off old buttock problems (RHS). Wasn't perfect when last running but made it worse during day (too much massage? stretching? or heat instead of ice?... plus lying wrong). PLAN: don't do ANYTHING that might upset it; keep it happy. Then when settled WAIT some more.
Found some grass and did 10x 200m averaging about 50 seconds (4:11 pace from watch averages). Got wet feet! Slippery too. Then tried the Vincent Rd track and did 5x200m averaging about 44 seconds (or watch average 3:51 pace). Feet were main problem to start with, then right buttock reminded me it still wasn't 100%; on the whole better for movement today.
Steady run on fire track at Mt Crawford, avoiding the hills. Timed the flattest 2.2Km segment I could find and managed 11:52 (out) and 12:08 (back); then 11:09 (out) and 12:06 (back). n.b. 'out' has a negative gradient! Bit sore under feet today on the harder surface; plus right hip/groin thing needs more stretching/healing, so hope I didn't do too much today.
5 x 500m on “grass” but not as soft as oval, some bumps and slopes, but managed good pace (maybe the slopes helped!). Felt I slowed each time after about 400m but probably lasted a bit longer than last week. Did 4:09, 3:52, 3:44, 3:57 and 4:00 pace.