My long run this morning went well. I hit the Sam Merrill Trail at 6am and power walked to Echo Mountain. I started running from there over to the Mt. Lowe railway and on up to Mt. Wilson. I took the Toll Rd down a mile and a half then turned around and headed back to the summit via the single track (15 miles, 3:20); then ran down - total time 5:20 for 27 miles. Slow, but fast enough.
I took it intentionally slow and kept my stride short to go easy on the bruised knee. This seems to have worked, the knee felt OK through the run. I stopped periodically to do bent knee quad stretches. This was effective in reducing knee discomfort, lasting about 5 miles, then I'd stop and stretch again.
The focus on not over-striding also seems to have benefitted my tender piriformis. As I think about it, over-striding probably also contributed to my fall two weeks ago: If you catch a toe while over-striding, its difficult to recover, but with a short stride its no big deal.
It was a beautiful morning with clouds flowing over the summit, but I forgot my camera so no pictures.