Backing off

Even as I posted “Back on track (metaphorical)”, I was anticipating a 1500m at Norman Park track a few days later and revelling in my wit in titling the accompanying post “Back on track (literal)” thereby confirming my place in the blogging firmament.

The following day I ran an easy 10k, but experienced some knee pain from about 9k.This was frustrating. I concluded the most likely cause was worn out shoes; the pair I wore had covered 475 miles and I typically retire shoes at 500. I switched to a pair with only 100 miles on them and ran another 5k season’s best a couple of days later at Dulwich parkrun on Saturday 11 June . The next morning I set out for another easy 10k. I experienced similar knee pain and again from about 9k. This was annoying.

I had to conclude that I had been overdoing the mileage. Even as I wrote “my mileage has returned to what I consider ‘normal’; around 30 miles a week”, in the masterwork that was “Back on track (metaphorical)”, I had just completed two consecutive weeks of 34 and 32 miles and was about to complete a third of 35. Even though I didn’t include it in my post I had committed myself to maintaining a strict ceiling of 30 miles per week for at least a couple of months before making tentative increments. (Throughout the last four months of 2014, I averaged 30 miles per week and ran fast and injury free. Then in January 2015, I averaged over 38 miles per week; and I now think this precipitated my subsequent injury affected year.) I doubt I am the only one who, when fit and strong, enjoys running so much that it is easy to run too much out of sheer exuberance.

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Even as I wrote the masterwork that was “Back on track (metaphorical)”, I had just completed two consecutive weeks of 34 and 32 miles and was about to complete a third of 35.

Trying not to repeat previous mistakes; of continuing to run at the same level and ignoring, rather than treating symptoms, I stopped running after last Sunday’s recurrence. Self-control was particularly hard because my anticipated 1500m was scheduled for the Monday evening. However, doing the right thing was made easier by a viral infection that made me feel nauseous and I did stay at home. I am also treating my symptoms with ice, compression and anti-inflammatories.

I didn’t run again until yesterday rationalising that a parkrun after five rest days definitely constituted backing off. I was pleased to run 19:29, just six seconds outside last week’s season’s best; again at Dulwich. I have race commitments this coming week, but apart from the races themselves I am not going to run. Beyond that, I am going to gradually return to running 3, 4 and then 5 times a week over the next three weeks and again gently increase my mileage. This time genuinely observing the 30 miles a week ceiling.

I am looking forward to my races this week; the inaugural Dino Dash, a 3k trail lap relay, on Wednesday and a 10,000m at Orion Harriers Fast Friday. (On Friday.) The latter, you will notice, is also a track event. Assuming this week’s exuberance doesn’t result in race-ending injury it seems the wit-revelling is not going to have to wait too long.

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