Decided I wanted a preview of the pain I'm subjecting myself to on Monday and was relatively pleased with how this went. Did one mile at ~MP that turned out to be around 6:15 which will do grand given the lack of training the last 3 weeks. Felt fine with it, leg was tight obviously, the question is whether it can stand up to another 25 of them. Will hit the pool tomorrow for a light session and that will do it.
Got more physio this evening and more lined up tomorrow.
The last few sessions have really been helping loosen things out, but also getting down to the crux of my non-stress fracture injuries. Pretty much all of these have been problems with the left quad/groin. What I didnt know is that they are all stemming from a total lack of work by the left gluteal and piriformis muscles. So basically my left ass cheek doesn't do what its supposed to. What this causes, as I think the 2 pictures below demonstrate, is a compensatory roll of the femoral head in the hip after the leg makes contact with the ground, and the knee tracks inwards upon transition to toe off. This puts a lot of stress on the quad/groin as the pic in red shows, causing the problems I now have.
The advice from the physio (which you guys will love) is to run 'like John Wayne, pretend you've got a horse between your legs'; i.e. focus on keeping the knee outward. Tried this on the run today, and while it isn't too challenging in a physical sense, mentally like any stride adjustment it took a ton of concentration, and maybe difficult to maintain throughout the race on Monday.