About to start moving forward again...

[theoldfellow]

Yesterday marked a turning point for my journey to 10Km. I got back to 7Km for the first time since my knee issues in September last year. It turns out that the problem there, which I thought was Pes Ansurine tendinitis, was in fact some early stage ostero-arthritis. And I have learned how to deal with that now. I can run through the pain quite well.

I have to make sure that I don't heel-strike, especially on the downhill, and just use Ibuprofen Gel if the damn thing gets too painful. The Gel works for me in very small doses, and just one application.

So after last week's 5Km, 6.5Km, 5Km, I started off this week with a 7Km, and plan a 4Km-ish run on the flat on Thursday and Parkrun on Saturday, God willing.

The 7Km is just my local 5Km with 'twiddly bits' added to extend it - the route is chosen to minimise the climbs. I'm going to try running in Keswick's Fitz Park on Thursday, because it is dead flat. I'm interested to see what my heart rate does, and how I can control my foot-strike.

I have some bare-foot trail running shoes on order, if they come I'll try those. I'm reading Prof Tanaka's book on Slow Jogging, which has set me thinking and planning.

amazon.co.uk/gp/product/B07...

One thing that I have noticed is that as I get closer to the end of my planned distance, I get faster, and then my heart-rate starts to climb. I've set my watch to warn me when I hit 160bpm, and then I walk a bit until it falls to 140 or so, usually only 20 paces or so. If I stay at 160+ I find I sweat-up and run completely out of energy in less than 100m - this is the body saying 'stop'. My heart-rate has gone up to 180 on occasion, and I consider that dangerous, so no more (well, not unless I'm chasing a place or PR in the Parkrun in the last 100m 😈)

I'll report back on progress from time to time.

Happy Running.❤

[UpTheStanley Graduate10]

Great news!! And I assume to a Herdwick like you, "dead flat" in Fitz Park means less than 100m ascent in 4k?

[theoldfellow in reply to UpTheStanley]

It is really dead flat UTS, even for the Pompey crowd. 😃google.com/maps/@54.6043506...

I'd be surprised if there is more than 1 metre rise and fall per circuit. The peri-track is under the trees round the edge. Not sure how long a circuit is yet.

[Deals1 Graduate10]

good news

[Dexy5 Graduate10]

Hello theoldfellow, great to hear that you are extending the distance again. I am very impressed that you can run that pace on a 7k and keep your HR under 160bpm.

Have fun at parkrun on Saturday too.

[JonathanP Graduate10]

Glad to hear you're back on track TOF and that you've found a way of dealing with your knee issue. Interesting to hear about your heart rate planning - it isn't something I've considered up till now and as I don't have a Garmin or similar I have no idea what mine is while I'm running. Will give it some thought...

[theoldfellow in reply to JonathanP]

The Garmin thing is a sort of add-on hobby to the running. I'm not actually that obsessed with heart rate and stuff. But I do read a lot of books, and it come up. Don't worry about it too much!

Dexy thinks I'm fast, but I am trying to slow down!!!!

[Beachcomber66 Graduate10]

Great comeback TOF. We older folk have to work around our wear and tear issues Fortunately we don’t lose any of our determination and resourcefulness!! Well done 🥇🥇🥇

[theoldfellow in reply to Beachcomber66]

I'm getting younger every run.

[over61andstilltrying Graduate10]

Well done to you!Lovely to have moved beyond your September record. Well done to you! 🍾🥂🎉🏅👏🏻👍☀️ 💥⚡️ 🏃🏻🤸‍♂️🏃🏻🤸‍♂️🏃🏻🤸‍♂️ all the very best for your onward running journey.