Ceal, I wish my HR was that low at any pace. The exercises I do for my knees are all strength and the ones she has me doing for my heels are all stretch and flexibility. I have eased off on the strength exercises as my mileage and intensity has increased so I think it has to be the stretch. She had me doing exercises to improve the movement of my hips which at first I did not think were doing anything. However of late I have been able to stretch my calves and achilles much better than before. It is not so much that I can stretch them further but rather I can stretch them without discomfort.
Graham, Wow that is a lot of mileage on a single pair of shoes. You are very light and easy on your feet so I would expect you to do well with your shoes but not that well. As you would surely expect I track my shoes in some detail and typically get around 500 miles with the occasional jump to 600. I run on a packed stone and dirt trail most days so I can tell when it is time to change as I can feel the stones under my fore foot.
NZC, Not running freely is a good way to describe it as I too have fallen into that category.
Columba, I am a big fan of Bernard Cornwell and have read most of his books. If you have a Kindle or an Android based ereader I could post most of his books for you to download.
A great run for me today, 8 miles done with little to no discomfort!!! I still haven't figured out what I have done to make my heels improve.
Graham, glad to hear that you are progressing and taking it easy. It could have easily have been the squats that pushed you over the edge with your knee, but as my doc said to me that if it wasn't the hills it would have been something else. It seems that we reach a certain state of wear where we have to be super sensitive to aches and pains and ease off immediately. The good news is that you can come back but it has to be very very carefully. I am still progressing, even managed a 12k run this weekend. Speed is slowly improving and effort level dropping
Columba, It is always good to help out at a race, something I have not done much of late. The races around here have become so intensely focused on raising money for something or other that I find it a bit off putting.
I am consistently running 20 miles a week now with little or no pain from my heels finally. My knee feels a bit vulnerable but not an issue when I run. I am gradually increasing the intensity of my runs without any ill effects. One interesting development seems to be an increase in my heart rate at the start of my runs which, after about a mile drops down to a more normal level. It seems to be a function of how well I warm up. The better warm up I do before I start running the less likely I am to see an increase in HR. At first I thought it was my HRM malfunctioning but it did feel like I was working hard. After some research I have found out that this is very common especially in colder weather which is when mine started.
Graham, Good luck to the missus but the track record is good, I know a number of people who have had it and have made fantastic recoveries. Good luck to you too but gently gently.
Columba, You seem to be getting stronger and stronger, now the pressure will be on with all those family members running as well.
My running is still progressing even though my mileage is low. I ran a 5k time trial today in 28:08, not fast but a lot better than 3 months ago. I turn 70 next year so I have set myself a target of sub 25mins for a race in the autumn.
We had to put down one of our dogs this week. He was a rescue and we think he was around 11. He become totally withdrawn and appear very agitated. The vet diagnosed dementia and said there was nothing he could do for him and it would only get worse. To make matters worse our second dog decided to poison herself by eating something on her walk and ended up in emergency for a couple of days. $1200 later she is at home recovering.