Sorry that should have been intense stretching and exercise before I do any further running lol..sorry for long waffle happy wagging...

So right d_thomas02 to do what is right to suit each person...you are doing extremely well and I take note of your times etc and will hope to try these later when able...hope you feel better soon after your op.

Hope your hip is on the mend ?? Orphia Take care

btw my stupid computer likes to think it knows what I want to say...my add on should have said happy wogging but it likes to update my words lol ggrrr.

Thanks very much, Di! That's a really good thing to hear, what your physio said. That may be it. I'm already trying to improve my 5K times every Saturday at parkrun. Am I doing too much by trying to run longer as well?

My hip was nearly better at parkrun yesterday, but a bit sore at the end and I can feel it a bit today.

I get my orthotics on Friday, so I'm hoping that will be a new era in pain-free running.

I'm just going to do one or two short runs this week (4 km or less) like I did last week since that helped my hip.

The link I posted isn't an app, it's a webpage with the 10K running schedule on it. There is one long run per week, one 4-5 km run, and a 3.2 km run. The rest is strength, stretching rest and cross-training.

Again, thankyou for your physio's comments.

[/quote]
Orphia,

I think you have to have a review by your own physician I guess, as one thing I found out is that the pain in my knee was not because of my knee, if that makes any sense? The problem is to do with a shortening of my hamstring and Ilitiolbial band, the long band that runs down the side of the leg that joins the hip to the tibia. It also needs a lot of stretching but one that is easy to forget apparently as It is not a muscle perse more fibrous tissue. Strange that this would cause knee pain, although I am told by the main man that this is so, so I will do what he says.... I could have applied much pain rub etc to the area of pain to no avail...hey ho I know what to do now and I shall very soon, once the pain he inflicted on me with his elbows has passed, be out there again catching you all up....(Dee doesn't have to tell me now to warm up properly I learned the hard way)
I have also just ordered a massage and heat seat for my car as I spend 3hrs some days foot on the gas, leg bent, getting one way to a destination to sit in someone else's car while I supervise their work then another 3hr drive home, not something I can or want to change as I love my job, so hopefully massaging on the hop so to speak will help.

I will look at the website now Orphia as strangely that is exactly what my physio said to do to, alter lengths and speed and that makes so much sense!! I suppose I got into a trap of thinking that I should carry on doing 30mins running because that is what I had trained myself to do and the point I had got to, although the c25k was all about some walking, some running, and varied each week wasn't it!!?...thanks for starting this thread, it was just what I needed to read.

Good luck with you orthotic session Friday, I will be really interested to hear how it goes and what they suggest.

Take care.

Di

I'm sure your Doc will tell you this, @Orphis. You'll need to get use to the orthotics before doing anything extreme like running in them. Two hours the first day, four the second... until you can wear them all day comfortably.

I started out with one pair of custom RX orthodics. They have to be rebuilt every couple of years. I had a second pair made before I sent the first back for rebuilding so I wouldn't be without for the ten days it took. Now I have three pairs... but I still don't run in mine. I'm not flopsided, though. YMMV

Oh remembered a friend was posting on fb he uses runtastic so I am downloading it as we speak, ....yippee should be ready to 'go' tomorrow, I best not get too excited.. slow and steady let you know how it goes

Di

http://running.competitor.com/2014/09/training/3-ways-to-increase-running-cadence-for-speed_112765

Something else I did wrong was to try to sprint the last part of my run, however this article suggests a few ways to increase 'cadence' a better way to learn ways that is likely to perhaps causes less injury...interesting I liked the bit about training to not have feet on the ground for so long, I reckon this is me at the moment A little heavy footed

@Orphia , I used to replace the original liner with my orthotics. After a few years, I've found that replacing the original liner (or buying new 'flat' liners) on top of the orthotics helps their longevity.

Mine are a carbon fiber compost from heel to just short of the ball of my foot, with a foam and vinyl cover over the whole foot. The foam and vinyl are typically what cracks and wears out, although I have broken the carbon fiber plate once. Do you know what yours are made of?

(Sorry about the typo in your name in previous post.)

Orphia wrote: »

Interesting article, Di!

My boss (and running guru) says if you're increasing your distance, your speed on shorter distances will automatically follow.

I know that since starting in October, my 5k time at parkrun has improved every week. (I first ran in September - 500 metres to start with.)

I've only done a 6k and a 7k that are longer, but my 5k times are still improving.

It's good to learn about cadence, because I see the longer-distance runners talking about it. I will probably go back to that article again and again. Thanks!

Yes I am sure I will refer back to this too Orphia, I am doing the running on the spot, 20 sec, then rest a minute and do this 2 more times, it would be like a kata in martial arts, where the brain remembers the act and so the speed increases when you are actually doing it... I have recorded my time and hope this will improve over the coming months My big difference I guess will be when I lose weight also, giving my limbs a better chance lol

4k done today, average pace 8.23. so ever so slightly faster, I did take ibrupofen probably not the best idea, though icing up now for 10mins and let you know the outcome!! 2nd week of Shallow Hal plan lol

OMG....phew, mind you, with all those steps you do daily, you should walk it lol, sorry for the pun...I am sure you will do fine, It always surprises me, even with pain, you just say just a bit longer and keep going and just run through it - don't you! phew?

Congrats!