A couple of 80k months since Physio sign off and tonight I felt it was right to push on a bit. A rainbow; a perfectly formed arc in the early evening sky, touching the ground on either side of the trail seemed propitious! So I went for it; a first 12k since March 22. I had built up to it again through JuJu's plan, and my hill run is back on song (PB for that route last week); the result of months of physio prescribed strengthening and stretching exercises, and learning how to run again. A shortened stride and quicker cadence seems to suit my suspect knee...oh and the new cushioned shoes recommended by Sandraj have played a part too. I didn't try for a particular time tonight, I just let my legs decide, and was surprised that I had kept up 6:42/k pace.....my quickest (or least slow!) 12k ever.
Looking at one of the 10 mile plans, next week should be an easy week; so a good time to take stock and decide whether to press on or reign it in a bit in case I am doing too much too soon. I have done 5 runs of 10k or more since mid August; is that a sufficient base or is a bit more consolidation called for ?
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I think only you can answer that question. If you feel you can, go for it. If you need a bit more time, go with the flow. Let your legs do the talking x
Oh, definitely my responsibility Sandie; at the moment heart says go for it, brain is saying don't push it, hence the hesitation. I will see how things go next week. Maybe reign it in until after the Vitality. Snag last autumn/ winter was that I built up the distance twice, only to be struck down by chest infections at critical times, so there is a bit of " get it done while I can" in this. Maybe social distancing will actually help!
Sounds brilliant BC. Would your physio have any comment to make on extending distance? If you're thinking about it, that suggests your body is ready - you have been so patient that this new optimism must be based on something your seeing and feeling. You don't have to rush to 10 miles! you can take your time, reduce your pace to compensate for the extra distance. Good to hear you considering new goals 😊
At the end of treatment my physio said that she saw no reason why I shouldn't push on to HM again, but we didn't discuss a time scale. All she did warn me against was any more speed challenges!
I do feel stronger than ever; my hill route has gone from having to walk the peaks to PB in no time, and other paces, 5k, 10k and now 12 are all moving in the right direction. I think the exercise routine has been really effective, and I seem to be running faster without pushing up the heart rate. I am probably managing my asthma more effectively. So I feel really good, I just wonder whether I have done sufficient recent distance runs before heading back up to 10 miles. The alternative to kicking on is to put in another month with a weekly 10k.
Thanks Linda; I suspect my legs will decide. I was running long distances (over 10k) really conservatively last year, so I am not surprised that there is plenty of room for improvement. Nice problem to have!
You’re super aware of how your body feels after your injury BC, so you’ll make the right decision, I know you will! You’ve already made fantastic progress. 🏃🏃
Thanks CC, at least I completed my 6lb weight loss target for the month as a result of last night’s run! Maybe that has helped too. First flat white in three weeks to celebrate 😋
What a really lovely post to read. I feel you are in a good spot and would look at going for it. I wouldn't necessarily do it gently either. The 10% rule is not necessarily the best way to do it. Your recent 5 runs of 6 miles (I work in miles) are great preparation. I would either do one more seven or eight miler and then a low mileage week then boooooom! go straight to ten. You are ready and your body is ready. It'll be a challenge but one you have a base standard of runs for.
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Thanks GTFC; I like that guy! I listened to his altitude training talk too. Fantastic delivery.
Sometimes the very strong messages from C25k come flooding back and dictate how I approach things and I forget that it is a very good programme for converting non runners into runners, but I am a grown up runner now (almost)! 😂Thanks for reminding me!
That all sounds fab BC and bodes very well for a 10 miler. It’s always scary when going for long runs after injury, there’s usually a bit of paranoia along the whole way, or maybe that’s just me 🙄
I would say you have a great base and of course your previous miles pre-injury will all count. Try it and see, you’ll be wise and stop if things don’t feel right.
You are so much stronger now Beachcomber66, and if you listen to your body I am sure you will get back up to 10 miles again. Just take your time and we’ll be watching with admiration. I’m still on the journey to 10k but I know that I’d like to work back up to 10 miles for another Great South Run.
You will be up there at 10 miles too Dexy, I have no doubt. Being methodical, thoughtful and determined (which you are) will get you there. Time to do my exercises.......
It’s a relief to be back out there. A lot depends on the day as to how far you get. You can only see how it goes. There’s no hurry or reason to pressurise yourself. It will come easier that way Relax and have fun 😃👍
I am really enjoying it now. Back to thinking about loads of things as I run, and then suddenly noticing that another 3k has just slipped by. I will probably end up back at 10 miles by accident !
Sounds very positive BC - how about planning for 14k and see how you feel? I'm back to weekly (slowish) 10ks on a flatter route than I used to do, but no plans to go any further at present.
Yes JP, I think that is what I will end up doing. If I view it as a 13 with a possible extra 1k if I feel like it, it won’t feel like a fail if I fall short! 😉
Well done on your run! 🙂💪I know you will make the right decision Beachcomber66 - keep listening to your body and follow your heart! ❤️ We are always free to change our path in life and running is no different. So pleased you are still loving your "Magic shoes" - I am pushing slowly forward with mine too, and am especially looking forward to running in the cooler weather this weekend! 🌬🏃🏽♀️😀🍁🍂 Happy running!🙂
Hope things go well on Tuesday. Part of my trouble was a tiny lump on the inside of my knee (a plica). It was incredibly painful and affected the top of my tibia too, being particularly bad post run. After weeks of exercises it suddenly decided to disappear. 🤞it stays gone!!
So much great advice from everyone BC and the only words I can offer is to listen to your body and especially in the days after a longer run.... you will know when it’s right for you and there’s no rush... so good that you are up to 12k and feeling ok at a really great pace too. Take care running.
Thanks Wimborne. All of the comments are really helpful and reflect the different instincts we all bring to our running. Heart says I am running really well, head says you are getting a bit carried away and need to slow down. I do think that the shorter stride/higher cadence is more efficient so I am getting more pace with less effort. Slow walk planned today 🙂
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It's been a while! 
First 10 mile run
Advice please