RUN (24hr lakeshore) 30:00  3.25 mi (9:14 / mi) +171ft8:48 / mi weight:103lbs shoes: asics gel-kayano 19
there was still some pain on left leg but it was much more tolerable. i think the combination of deep tissue massages (thanks G!), lots of stretches, strength training for glutes and hammies, and slow/short runs really helped.
STRENGTH (24hr lakeshore) 30:00 
stretches and rehab weight training
SWIM (24hr lakeshore) 30:00  0.81 mi (37:01 / mi)
the pool was crowded today. had to share the outer lane and there were people waiting on deck.
total: 1300 meters (stopped when G signaled he was leaving)
300 kick with fins