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@yoshy
Thanks everyone, that's really helpful, it seems I'm focusing on the right stuff and have a suite of exercises to dive into.
From the experience here it sounds like I don't need to hold off til the leg feels perfect before doing some strengthening? This is the key thing I'm a bit hung up on.
Also very encouraging in one sense to hear that some very strong runners in here have dealt with this kinda stuff.
New shoes definitely on the menu too!