How much do you ache after runs?

I just turned 45 and usually battle Achilles stuff and occasional PF rearing its head

Your knee stuff doesn't sound like something to run through, perhaps stick to every other day for running

Do you cross train/bike? 100% of my knee niggles source from my bike fit

Also best thing I ever did to reduce injury was to give up on thons and cap long runs at 25% of weekly mileage (about 7-8 for me)

Maybe your long run might be too long, it's about 30% of your total mileage .

You're either running too much or not enough.

I'm 39, 5'8.5", 145 lbs. and have ramped my mileage similarly to you over the past year although I tend to run a bit faster (for better or worse). Heart rate is impossible to compare so I won't comment there. I'm not sure if I am new to endurance 'training' as I have biked a bunch of miles in my 20s and early 30s (5000-7000 miles/year) but I was more so riding for enjoyment than actual training. I never thought I ached unnecessarily then and I don't feel that way now either. That's not to say I never ache: back, neck, arms, hips, and knees all bothered me at point on the bike but I was able to address those through time on the bike and/or strengthening exercises (hip flexors the main one there). Running I have experienced hip, ankle, and knee pain with only the first two ever requiring me to take any time off. And again, that has all cleared up quickly with strengthening exercises.

All of my running pain has also been the result of doing something fairly stupid like a 10.5 mile run on a hot day after being on the beach all day with not nearly enough mileage in my legs for that sort of distance. Or a 7 mile run on a path covered in frozen slush. I recently ran 15.7 miles, though, without any pain (~40% of my weekly mileage).

My only comment to you would be to try and settle on a pair of shoes for a while and let them fully break-in. You mention having 'A LOT of sneakers' and given your mileage (inferred from mine) you should only have needed 2-3 pairs so far. If you aren't giving shoes adequate time to break-in you will always be running in essentially new shoes and maybe that's causing you pain? Just a guess.

Finally, I made the mistake years ago of thinking I could get away with very minimal shoes for running. I cannot. I do most of my training miles in NB 880v7s these days and my joints are much happier for it.

Easy workout -> nothing hurts.

Hard workout -> sore muscles, tight hamstring on the right.

Thank you for the input! Yesterday was the first time in two weeks that my knee hurt while I was running. Driving/sitting at my desk today was uncomfortable. Usually joints just ache for a day or two after running, not sure I was clear about that.

Good point on shoes. Every time I have had lingering pain while running I try new shoes which has stacked and an embarrassing pile. Lately I try to use my Saucony Hurricanes ISO3 for long runs, Guide ISO for average runs, and Libertys - in theory - for shorter/harder runs.

This week my mileage was lighter than last week but maybe too compressed toward the weekend. Hadn’t noticed until now that my long runs tend to be faster - last summer my average “easy” pace was 8:50s at lower mileage but I was over training. This is all base building mileage - I really want to get comfortable and aches / pains free at 40 mow but I need to settle for 35 mpw for this cycle.

Sunday: 12 miles - 9:40 pace

Monday: off

Tuesday: 5.6 miles - 9:49 pace

Wednesday: 8 miles - 9:44 pace

Thursday: off

Friday: 5 miles - 9:50 pace

Saturday: 4.5 miles - 9:47 pace

Sunday: 10.5 - 9:40 pace

Related note. Anyone know anything about foam rolling? Ive been trying that for 5 weeks. Not sure if it helps but I notice the only part of me that is remotely sore or tender, aside from my joint, is my mid to upper outer thigh. I assume that means some type of muscle imbalance.

Dude, there must be variations with your slow pace. You can't run slow like that everyday . Your intermediate and fast twitch muscles will lose their form.

Base is about mileage, where a runner increases his mileage per week for a certain period. This allows the runner to build a huge aerobic base, and gets the body ready for the next cycle of training. However, all mileage during base is not slow mileage.

Running everyday at the same pace will make your body dull, and your turnover will become a lot slower, so you want to switch up the pace during your long runs, and your easy runs should be faster than your long runs. During your long run day, you could run the majority of it at 9:45 pace, and then speed up the pace to about 8:50 for the last 3-2 miles. That will keep your faster fibers stimulate.

Also, do your easy days at about 9min per mile pace to help maintain turnover in your legs. You could even add in one day where you are doing a light tempo run, something like 3x10 mins ( or 15mins).

Scorpion, I’ve been in this base phase for about 10 weeks. You are right, I do feel like I have been losing top end speed but my easy pace, at less than 135 bmp HR, has dropped from 10:30-10:45 to where it is now. I do mix in some strides but never push beyond easy for more than 1/4 miles. I tried some faster runs early in the cycle but then my HR was higher on the next run which made it hard to stay in an aerobic range.

Hoping to start adding some speed work back into my schedule in the next two weeks. I was hoping 35 mpw would start feeling ache free before then, but after 6 weeks over 30 mpw Im stil aching.