The good thing about an out and back run is that you don't have to plan too much, also it encourages you to do the distance you want to by setting a marker on your way out. I guess the downside is once you commit yourself you either need to finish the run or walk back! Funny I used not to like the idea of then preferring a circular route! How times change!
So I got up this morning weather report still showed rain was 2hours away. Great a dry run! Had drink and food got changed took hayfever and asthma meds hit the back door - raining!! Oh well committed now. Grabbed my waterproof and then realized I needed my waterproof headphones ... my favourite headphones are not waterproof only sweatproof! Grabbed them and out.
I was a little apprehensive as my ankle had been stiff for two days but I was used to aches disappearing once I got running so off I went!!
With the sage words of "slow and steady" echoing in my ears I set off for a gentle stretching walk before my run. All seemed ok so I picked up the pace (from walking you understand) and off I went at a pace I knew I could sustain for at least 10k. No pushing hard today. No playing with form. Just a nice long run.
Last time I did this route I struggled so I was determined not to fall into a trap of overdoing it. Having said that it was a morning of overtaking things ... First it was the narrow boat on the canal pulling up into the first lock heading in my direction ... then it was the ducks and ducklings huddled up a little way further along .. then the man puffing away at his vape thing ... did I need to slow down more I laughed to myself. I was enjoying my run despite the rain ... which had settled down to a light drizzle.
My plan was to see how things went and if all was ok try to get to 6k outbound allowing me to stretch my total distance if I wanted to. All was going well the towpath shrunk to a narrow bit of cobble around 5k making it less comfortable to run on but it was ok. At 6k I stopped, removed the stupid waterproof that I no longer needed had a gulp of water and turned around.
All was still going well until I hit around 8k .. it had been going so well I decided I was going too slow so picked up the pace just a bit honest .. left knee ouch ... nothing major I had had this before just kneeded (😋) to go easy. Slowed right up determined to get to my minimum 10k target.
Placing my feet carefully trying to kiss the ground to prevent jarring of my knee seemed to do the trick so much so that I kicked on to the full 12k.
Pleased with myself but also a little annoyed with my knee I walked the last 5 to 10 mins home for a long cold drink and banana.
No more running until Tuesday so hopefully the knee will settle down before then .. normally it does.
Happy running everyone, stay injury free and keep off the IC.
Written by
Richard7
Graduate10
To view profiles and participate in discussions please or .
Thanks Debs .. could not have done the distance if I had not been going slow and steady 😎 .. knee now nestling in a knee brace type thing I used on my C25K journey.
Hobbit run, love it. And you did well despite the knee. Brilliant post!
I am good at thinking ..! Do you rub the arnica in our drink it 😉 .. my magic formula this week was .. enjoy the run .. and I did. Going to take the fast run by surprise ... Have a good run up at it!!
Good work Richard! 12k is impressive! Hope the knee stops grumbling soon. It is rather annoying, isn’t it? We get so attuned to every twinge and have to monitor these things. Enjoy your rest! x
I think that's half my problem ... I enjoy the rest too much and don't put in the extra work to strengthen my knees enough. Stupid really as I know my left knee is a weak point! Got a knee support on just to help it and feels fine (ISH) so should be fine for next run .. that's the main thing 😉
Brilliant Richard...and second breakfast too (banana🍌) in true hobbit style..
You are doing some super running, I'm very impressed..just quietly getting the job done. 12k is a looong run (not talking from experience 😆) you must be very proud of yourself. 😊xxx
Well done 😃. Hopefully by running carefully your knee will strength and you’ll lose the niggle Mine cleared up and has never recurred. Fingers crossed 🤞
Not overdoing things is wise, and keeping the pace down 🙂
Thanks for the encouragement. Did my knee in years ago cleaning a couple of BBQ grills for a church fayre kneeling on the stones outside .. of all the things to do. Physio described it as a traumatised knee! Running has improved things a lot.
Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.
Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.
Improving running when not running? 
Sunday long run...…..longest in a long, long while :)
Warm Up Run for the Vitality 10000
A Wonderful Day for a Run, But Here’s the Deal
