Not a great run back

Very unhappy with the foot and now the right knee after today's run! First run back in a week and left foot felt a bit painful on the way up to the start but after some stretching felt fine,so headed off for a lap of Centennial. Very small group today with only James, Mike, Louis (?), a lawyer and myself and gladly the pace wasn't too hot on the way out. Left the guys to do a second lap and headed back down Ocean Street and the foot and knee started to get painful. Probably more concerned with the right knee as that is something totally new - was really quiet bad on the downhills, lucky there are none coming back through Rushcutters, Elizabeth Bay and Potts Point. Ended up with a 5m/km average for 14.5kms but had to walk back from Martin Place. Run stats are at http://connect.garmin.com/activity/108979130. Did some stretches back at the office and will see how things feel for the sprint session tomorrow.