dreadedmonkeygod . net

I sat at home that night, knee wrapped in a cold pack, and picked out all the things I'd done wrong. The list grew, and I realized that not only was my injury unremarkable, it was nearly inevitable.

So here's the list of all the time-honored running rules that I broke.

The 10% Rule: Increse weekly training mileage by no more than 10% per week.

I jumped from 3 miles to 5 miles to 8 miles over and over again. I didn't know when to quit. I thought that my body would get over it and get back into form if I just "pushed it a bit."

The 10-Minute Rule: Start every run with 10 minutes of walking and slow running, and do the same to cool down.

I took the first mile easy, but I shunned cooldowns, and neglected stretching. Stupid. Looking back, the happiest, healthiest period in my running life over the last few years was when I was living in Ventura: a twice-weekly 7-mile run, starting with a very easy, meandering mile through the neighborhood, and followed by 10 or 15 minutes of stretching. That's how to stay healthy.

The 2-Day Rule: If something hurts for two straight days while running, take two days off.

I let my knee worsen for weeks, pushing out ever farther (and breaking The 10% Rule to boot).

The Conversation Rule: You should be able to talk in complete sentences while running.

Again, I followed this in Ventura, and forgot it later. I don't run with a partner, so I don't know whether I could hold a conversation. But I set my heart monitor intentionally low.

The Refueling Rule: Consume a combination carbohydrate-protein food or beverage within 30-60 minutes after any race, speed workout, or long run.

I'd run, then shower, then get take out, then drive to a friend's house, then eat. Too much time.

The Don't Just Run Rule: Runners who only run are prone to injury.

This is my big one, I think. I stopped doing any weight training. Just after I started running regularly, weight training cured me of a tight left calf (which has not returned).

At my most active, I was weight training Monday and Wednesday, swimming, running, rock climbing and playing hockey. I had one rest day a week: Friday. Yes, there were times when I pushed too hard. But cutting back to two rest days a week usually put me back in gear.

While I was trying to train for the marathon, I ran, and I climbed. That's it. And both sports are plagued by overuse injuries.

The Long-Run-Pace Rule: Do your longest training runs at least three minutes per mile slower than your 5-K race pace.

I'm not sure what my 5-K race pace is, but I know that I was pushing the tempo on long runs, a big no-no.

So, what's the end result of all this? I've learned a lot. Go slow. Get my heart monitor back out, and set it so that it'll keep me from trying to push too hard. Cross-train: get in the weight room twice a week. Warm up, cool down, and do my stretching. Eat something shortly after a long/fast run. Don't try to run too far too soon. Set my heart monitor even slower for weekly long runs.

And if it hurts for two days in a row, take two rest days, warm up, stretch, and pamper my joints.

Okay, that's it for tonight. I'm off to the doc in the morning.