3 miles on the trails. The heel was tight for about 1/2 mile and then totally loosened up and felt great. The knee is still giving me the same pain. Nothing worse maybe a little better. I've been trying everything to try to calm it down and maybe it's working and I need to give it more time but at this point I don't know. I'll keep doing what I'm doing because it's not getting any worse.
Core workout after the run.
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