Core strength 20:00 
The usual core strength workout. Increased side plank leg lifts from 15 to 20. Other systems feeling good too.
The gluteal injury is improving but not healed. I never felt it when it happened (neither the first injury nor the re-injury a week later). In both cases the pain grew over a period of 1-2 days afterwards, then started to diminish. At its worst (after the reinjury) it took effort not to limp when walking. In both cases, the worst gait is gradually uphill. Flat is easier but still painful, downhill no problem, steep uphill no problem. Sitting, standing, etc., no problem. Running hurts. In static exercise, there is full range of motion and no pain.
I don't quite get it, but I'm taking it seriously. Upcoming A-meets at best efforts.