Wednesday, November 02, 2005

Pain Behind Knee Almost Gone

...but tendonitis below and outside the knee still making its presence felt.

After last Sunday's race, I had quite a knotted up calf -- I was feeling pain behind my knee (and stubborn me went for a second run that evening). But icing it and stretching it (quite often) over the next day or so really improved it. I took Monday off completely.

On Tuesday, ran 7 miles (tempo run). I could feel the muscle "knot" but it was much less intense. It just felt like it needed to be stretched out. I based my tempo pace off of the 5K I just ran. My guidance was that tempo pace should be about 30 seconds per mile slower than 5K pace. I ran the 5K at an average 7:47 pace so I figured 8:15 pace would be good. Well, it turned out to be an 8:24 pace, but that was fine. Plus I added another mile to my usual tempo run. I did a 2 mile warmup, then 2 miles at tempo pace, an easy mile, then another mile at tempo pace, and a 1 mile cooldown. I realized I had been running my tempo runs too fast (closer to an 8:00 pace) -- and I don't think I could have run the 3rd mile at that pace, but at 8:24 it was quite doable. Oh, and all three tempo pace miles were right at 8:24 (and I don't monitor my time as I'm running, I just take the mile splits). Very even pace. Very good workout.

Today, Wednesday, was another easy day -- 4 miles. The knot in my calf is pretty much gone. The tendonitis is still there, however. And I still do not feel it at all during or after running -- even with mild hills. Only if I kneel on the left knee, or lift my left leg at least 90 degrees and rotate the leg (eg. sitting cross-leg with my left foot on my right knee). I'm trying to avoid any movements that bring on the pain. So far I can't tell if it's improving, but I've avoided the sharp pain for several days now.

Tomorrow will be a hill workout. But since I'm avoiding downhill running, it will have to be on the treadmill. At least the changing incline makes it interesting (I otherwise hate treadmill running).



Blogger a.maria said...

omg you're my new hero!! thanks for the advice. i wasn't serious about the surgeon... but seriously. the whole injury thing is a little old. i'm ready to be healed.

anyway. thanks again!

11/04/2005 11:10 PM  
Blogger runninturnip said...

Avoiding downhills is a good idea. When my hip adductor was pulled it REALLY aggravated by that. Good job on your race- aren't post-race goodies the best? My last race they had a pancake breakfast afterwards!

11/05/2005 2:03 PM  
Blogger boiledpnut said...

I can identify. My right knee has bothered me for the past three weeks. Such a bummer!

As for the camera question, I snap shots on the fly with both my Treo phone and a nifty 7.2 megapixel Sony camera. With the holidays fast approaching, a lot of tiny digital cameras are making their way to market.

11/05/2005 2:32 PM  
Blogger Kurt in Boston said...

MMMMM, pancakes. Making a batch right now after my long run.

Pnut - thanks for the info!

11/05/2005 2:40 PM  

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