3-7 miles is rather worse than 10-11! Yikes!

The cramping thing is quite new - at least to that degree. I had something similar a week ago after a 3 mile hike. As fatigued as my legs are today and the level of feet-tenderness it may well be more over-doing things than anything. I've been doing 6ish mile walks/hikes, that's rather different than 11...