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I'd love some advice please. Fifteen yrs ago I suffered a herniated (slipped) disc in my lower back. Lots of sciatica and back pain followed, but thanks to physio and gym I finally got to a stage to begin running again 2 years ago. My back pain has got less and less, and I've been reassured that the odd twinge is muscular, not disc-related, more 'memory pain' from the original injury than anything more.
The problem is I've recently stepped up my training a little, and am now enduring quite a lot of lower back pain and some sciatica. It goes away if I have a total rest day but then returns. I run on dirt tracks in parks a lot, and do 4-5 runs pw: 1 lsr, 1 tempo/speedwork, and 2-3 reasonably easy runs. I also stretch for at least 15 mins after each run, using exercises physio gave me for this purpose.
I have recently stepped up my weekly lsr from 6 to 8 miles, and my 2-3 easies from 3 to 5 miles. As I write, I wonder if I have overdone things, too much too soon. If so, I'd love some advice about how to go about cutting back without making things too easy for myself. I have looked at Hal Higdon's training plans, but can't find one that totally fits my schedule and am a bit confused about what to do. I do pilates and yoga classes so have reasonably strong core. Very frustrated and disheartened. Any advice welcome. Thank you.