Notes
Noticed some ache while climbing yesterday with Orin. Muscles likely not super happy after 3 faster sessions in the last several days and then trying to hold tension or get legs up on a steep boulder, etc. require lots of core and flexor work.
Felt some ache/pull and started some stretching then noticed my knee was hurting and lower quad (VMO) was sore and maybe knotted. Perhaps bumped knee on wall, but don't recall that.
Massage/rolling attempts during the evening hours helped but was already thinking this would impact the run (and it did!). Psoas/Illiacus only a little tender - which isn't uncommon for me when trying to massage - rectus femoris tendon and into the upper adductors felt extra grumpy so focused on them.
TFL stretching on the run made the most difference in being able to run ok with hip flexor stretching helping but leaving things feeling achy (stretching these when banged up never worked well in the past).
Post run today though, my psoas and illiacus were more tender and seemed to respond better to massage and stretch.
Aches have mostly gone away now and a test run back from dumpster at decent turnover felt fine.
Extra cautious for a few days and I guess this is my motivation to finally really focus on opening up and strengthening these guys.