Let me start by saying how appreciative I am to have discovered this site. Pete, your blog has been instructive in helping me get back to running in what, up to this point, has been a pain-free way. I made the transition to a forefoot strike very very slowly and gingerly while following a couch to 10k program. I made it through the initial calf tightness and after 4 months I'm able to run 10k in about 48 minutes. I'm really pleased with my progress. I've been running on Kinvara 3s and have been really pleased with them as well. Recently though I started experiencing some knee pain on one of my longer runs (about 60 minutes). It's my left knee and the pain is mainly on the outside of the leg with some pain in front and under my knee. I iced the knee and took 5 days off. I went out again this morning and tried to run on it. It got a little tight around 7km and I stopped at 8km for fear of doing more damage. It's sore now and I've got ice on it. When this has happened, it causes me the most trouble walking down the stairs.
I'm at a loss for a cause. It is possible that my body wasn't used to the distance and I've pushed myself too far. I'm just not sure though.
In any case I had two questions for everyone.
1) Can I get some advice from the more seasoned among you how I should react to this setback in terms of taking time off or otherwise judging "safe" distances to build up strength?
2) Is it possible that my shoes are dead? I can't have more than 150 miles on the Kinvaras. Here are some pictures of the offending left shoe. To my untrained eye there are no real signs of wear, but given the very specific and concentrated strike area, is it possible that the internal "padding" (whatever there is) is now toast? My legs have been feeling sort of beat after the past few runs.
Thanks in advance for your thoughts.