how to stay injury free w/ high mileage

[beeface]

hi.
i only (haha) run 55m a week. and seem to always have pain.
and i do everything right as far as i am concerned...
right shoes, correct running posture, stretching, foam rolling, supplements up the wazoo, epsom salt baths, massage, xtraining days, yoga, drink water, dont drink booze, eat healthy,
what the heck am i missing here?
periformis, hamstring, tight calve tendons/muscles/ligs...
but NO back pain, thank goodness.
please any advice here, that i have not tried, is welcome!
starting P/t next week. maybe?!?

[vamaho]

Perhaps you should decrease your mileage?? When I first started running marathons, I used to peak at around 45-50 mpw. I also seemed to get injured a lot.

Now, I typically run no more than 30-35 on a given week (and frequently even less as I have an 11 month old who keeps me busy).

But, I walk a TON (probably 30 mpw at least) and so distance events are really not a biggie--4 marathons and 3 ultras in 2010 so far.

The key is really the long runs, so if I am busy and trying to stay in shape, I may only run twice a week but it is Sat and Sun with the combined mileage being 25-35. Then, during the week I just walk a lot.

My point is that everyone is different. For me, high mileage leads to injury but my low mileage running still allows me to do ultras (including 50.29 miles at Lake Merritt 12 hour) and I stay injury/pain free.

Perhaps you could try a few lower mileage weeks to see if your body does better.

[tgozzy]

Beeface, I am not sure what the answer is, but I do agree with the post above that you can definitely get by running fewer miles per week as long as you run consistent long runs. I similarly 25 or more miles per Saturday and only rarely miss this long run, even though there are times when I only get 5 -10 additional runs in that week ( I also have little ones at home so I take what miles I can get). I have recently upped that milage a bit as I will be doing my first 100 mile at the HH in 2weeks, but it's still pretty low.
How long have you been running 55 miles per week? Have you thought about cross training with swimming or mountain biking or something? Sometimes when I feel sick and tired physically it is because I am bored with my workouts.

[lmyles]

One thing that I do not notice in your post is "REST". I have a very difficult time making time for rest. But it certainly should be taken into consideration.

Also, is your pain during or after runs? Is it just cramping?

Recently I was having knee pain and I slowed my pace way down for the past month. That has really allowed me to keep training and the pain is much better if any is left at all.

Terrain could play a major part in your pain. Maybe softer trails and more/less hills to vary your pace so certain muscles can rest.

It is a hot summer (in certain parts of the world), how is your hydration/fueling during your runs? I have been taking S-Caps and that really has helped me with cramping during long runs. Also I have been taking a herbal supplement of adrenals which is the anti-stress glands of the body, helps with both physical and mental stress. I really like it.

Best of luck!