My problem is milage getting added. I have a long standing problem with patella chondromalacia from historical maltracking, and compensation/stability issues lateral to both legs that stems from my lumbar and tend to affect ITB and anterolateral ligament. All this means i have to keep miles down. However it would be worth slowing down my tempo runs and trying to add extra slow runs on days i'm not cycling; they will be very short runs, but perhaps asking my body to generate power more often will have a beneficial effect irrespective of how far i run. With this in mind, i went for a run today, first friday run ever.

2.5m slow XC at around 9mmp followed by a micro session on the college track consisting of:
3 laps at 1.40mins/400
2 laps at 1.30mins/400
1 lap flat out, 74.53, which is now my official 400m PB time.
Then just a steady jog home.

Coach Kelvin advised me that i'm doing too many fast parkruns too, so i'm going to back off to one fast one per month and do the rest as 25min pacing runs, if i'm wearing a pacer vest i'll have to stick to that time so can't shoot off.