Here we go Again : 10k & 21k Training

[TheEd]

Hi dean .. great to have you back

the main sessions being 5 x 2k - longish run - 6 x 1k

I am sure we can find a way to juggle this to fit into your new routine

Cheers

TheEd

[dmw9255]

I completed the Liverpool Half marathon in 1:32:07. 1m41 faster than last year, so reasonably happy........ except.....

I felt my left knee hurting a little as I got to 8 miles, the pain got gradually worse until the end, at which point I got the knee iced. I took a week off for rest, as planned prior to the race. But the knee is starts hurting once I get to about 2km. I do not have any pain at all, no swelling, no signs of damage, until I try running and at around 10 minutes of running the pain starts, as soon as I stop the pain stops..... The pain seems to be just to be at the right edge of the left knee cap, but more inside the joint. The pain is very difficult to locate.... especially as I have no pain unless I run

Looks like it could be more trips to the physio and a few more weeks off from running.....

[TheEd]

try to work on quadricep strength, this will assist with the knee

please keep me informed and hopefully it responds effectively

TheEd
ps.. one exercise I like doing is sitting with the leg straight out on top of a chair or similar while watching TV . Contract and then relax the quadricep. Do this 10 at a time. No need to do this too much, try to do it 3 to 4 times during the day. Once you get pretty good at doing this then you can do the exercise while waiting in a queue. please ask for clarity

[dmw9255]

Just been to the physio, she seemed to think I have good muscle mass around the knees, but did note that my ITB is tight.

She believes I have some minor inflamation within the knee which should settle down pretty quickly.

I am in the process of trying to strengthen the quads, and will endeavour to stretch out the ITB more....

Hopefully back at it again soon

[TheEd]

OK .. if it is ITB that is a different ball game

more difficult to give advice if not one one one

TheEd
ps.. try keep your leg length balanced

[dmw9255]

Originally Posted by TheEd

OK .. if it is ITB that is a different ball game

more difficult to give advice if not one one one

TheEd
ps.. try keep your leg length balanced

I don't think the ITB is the cause of the issue with the left knee, but no doubt with it being tight would have caused an issue at some point. The right leg is really tight.......

Not to worry, everytime I take a forced rest, I seem to come back 1-2 minutes faster, so not too worried. I would like to get more than 3 months running in without getting an injury

[TheEd]

how things your side Dean?

Cheers

TheEd

[dmw9255]

Originally Posted by TheEd

how things your side Dean?

Hi TheEd,

Things are not too bad, it seems I have patella tendonitis / tendonosis (Jumpers Knee). So currently getting very bored at the gym using the cross trainer and doing some strength work. I think my dogs are missing the running too

I have been told by the physio I can try a run this week, as long as it is no more than 30 minutes, this is to see how things go, as I can do pretty much everything else without any pain. So I am going to try a nice and easy 20-30 minute run at the weekend on the treadmill to see if there is any progress.....

Hope all is good with you.

Dean.

[TheEd]

this high jump training in your spare time

hope things get better .. any ideas as to what caused it etc?

Cheers

TheEd

[dmw9255]

Hi TheEd,

I am not sure what caused the issue, but the physio believes it is likely to be one of the following:

1. Weak Quads - the quads had tired quite badly, first time I had noticed this during a run, but believe they had fatigued and caused extra stress on the patella tendon, and when the knee started hurting, instead of stopping (as anyone sensible would have done), I continued for 8km and caused more damage.

2. Change of Shoes - I had changed to a new pair of trainers (same type, but slight change), the subtle changes in the newer model could have caused irritaion. I had ankle issues after running 3 weeks earlier in a worn pair of trainers. I had ran around 60-70km in the new trainers during training, but suspect ths could have been an issue.

3. General tightness in all leg muscles - I am not as flexible as I should be, so stretching is now added to my daily routine to try and keep everything in shape.

Not sure if items 2 & 3 had a direct effect, but believe they may have been an indirect factor. The physio said this is quite a common injury with people that do sports, and generally a lack of strength in the quads is the key contributor.

I managed a spinning class in the gym last night with no pain at all, so roll on the weekend to see how my progress is going. I am not in too much of a rush, as my next race is not until September.

Best Regards.

Dean.