Notes
My lower legs feel pretty good now, so I thought I'd go for a super-easy jog around the neighborhood. After a bunch of reading (mostly Phil Maffetone) I've decided to slow things down a bunch until my mileage gets back to something close to normal. To keep me honest I wore the HRM strap for the first time in many months. If I saw the HR go above 145 bpm then I tried to slow it down.
Doing the AIS work on my lower legs has made a big difference. I'm now doing the full routine (zones 1 and 5) twice a day. My hip flexors are still teh suckage, but everything else continues to loosen up a little bit every day.