Notes
Shoulder press, biceps, low back (dead lift) , upper back, pushups, core (plank / ab twist to knee thing - need a name for it)
Myrtle (plank, clams, straight leg hips -3 ways, donkey kicks, donkey whips, fire hydrant, hip rotations, no leg swings or standing rotations tonight),
Hamstring curls - back up to some 20lb single leg reps.
Quads - extensions and some mild 2 leg wall squats (no weight). Can go down pretty far without a problem.
Tried lunges after the run and the tendons disagreed - surprised I could later do squats so easily.
Focused on eccentric for both hamstring and quad. Then did some calves/shins but these along with the ankles felt somewhat fatigued after the barefoot running so didn't get much work in.
No tendon pain doing the quad work, heat before starting, I had iced after running so wanted them warm for the exercises. Then did a ice, heat repeat for a bit. Some tenderness with semi-aggressive massage.