I think I overestimated how much running I can do without wrecking myself. Knees, man, knees. Also, fatigue. Cutting back to twice a week, and only doing the 4km once. If I treat myself to skating once a week, that’s another cardio workout, easier than running but harder than walking, plus it’s fun.
Still trying to work on speed, though. It’s hard to move at more than a snail’s jog in this climate, but snailing for 4km is a bit agonising too. I like the feel of running at a reasonable clip with a breeze in my face.
Also, doing just 10 or 15 mins of tai chi after running (or walking, for that matter) seems to help reduce soreness and stiffness. I’ll keep doing it and see what happens.