Run (Wallingford) 24:16  4.6 km (5:17 / km) +10m 5:13 / km
ahr:145 max:167 shoes: Inov8 Parkclaw 275
Evening run just before physio.
Run directly before to assess movements when fatigued. RHS hip strength seems a bit weak so some tendency for the knee to collapse inwards. This causes knee pain. Probably swelling and pinching of fat pad. Ibuprofen is effective for managing this. Tight RHS quad and hip flexor, so lots of massage on this. Work on toe has been maintained and is helping inside calf tightness. Start taping ankle again for short term relief, but long term plan is strengthening hips.
Pre run activations:
- Single leg bridge alternate sides (hold 3 sec) x10
- Wall press. Stand on R leg. L leg 45deg against wall, push/rotate outwards x5 reps x2 sets
- Squats (2 legged) x10 reps
- Hip flexor stretch
- Hip flexor stretch x1min hold