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My PB for the 8k was 41.19 I ran it in 40.38 Sunday

Day 537 of stretching and flexibility journey In short: saw a physical therapist, received an ultrasound, and learned that I tore the bicep femoris tendon After 4 weeks of this injury, while recovery has occurred (just glacially), I decided to see a (well respected in the local London dance community) PT and turns out, I tore the bicep femoris tendon. Here's the ultra sound clip: https://www.youtube.com/shorts/-fV3fUK-fcU Honestly, I cannot recall which exercise — or exercises – that could've caused the tear 4 weeks ago but I recall I had only felt the pain come on 24 hours later; apparently, this is normal, since it takes about 24 hours (or so) for the fluid to rush to the location in the body (from what he shared with me). Nonetheless, I'm happy I got a diagnosis and silver lining is that I learned that I should be including eccentric loading exercises for my hamstring to strengthen the ligaments and tendons surrounding the muscle, not just all the plyometric exercises that I've been doing increasing. Lack of knowledge on my side and never considered working the ligaments and tendons so now I know. With this new understanding, I now regret (useful emotion) dancing for 4 hours the day following the tear (4 weeks ago). I likely exacerbated the issue. Finally, this injury has solidified my understanding of where the bicep femoris is located and feels like in my body