Notes
I figured out I can run without much pain if I take small strides. It's the pushback on a normal stride that really hurts. So the best way to maximize short strides is running hills. I did the DGRI hill which is about 1/10 of a mile. I took exaggerated high step strides up with hill which shortened my stride even more and jogged down the hill carefully.
I did 10 reps about 70% of the effort I would normally do for hill repeats. I will add 2 more each time as long as this doesn't create any problems.
Since I am not running on the flats, I have to actually warmup on the first few hill reps.