Anyway, by Thursday morning I knew this was already getting better and the coach told me to keep running, albeit at a much lower mileage than originally planned. The workouts last week were all scrapped and replaced with a few miles of easy running. I looked at the bright side and reckoned it was a good way to dial into 24 hrs pace.
As far as I can tell, running does not aggravate the injury, at least not running at low intensity for an hour or less. The knee feels a bit stiff at the start but settles after a while and there is no additional stiffness afterwards. However, as it turns out, there is one thing that does aggravate the stiffness, and that is sitting in a car for 4 hours when driving to Dublin. That's what I had to do on Saturday morning and when I got to Dublin it felt quite bad again, I did a run to shake out the legs and bought another knee strap in Dublin, and the next day it was fine again. I made sure to wear my knee strap on the drive back home on Sunday evening and that went much better,
The big news is that I think I know what caused the problem in the first place! When I ran the marathon in Tralee last Saturday, I did not have a table for my nutrition so I simply placed it all on the ground, That meant that I had to bend over to the ground almost every 2 laps, about 15 times in all, while running a marathon. My best guess is that this put a bit too much pressure on the knees. I almost got away with it but running for 3 hours on Sunday obviously proved to be too much.
There's nothing I can do to change it but it's a case of lesson learned. Obviously there is no way to be 100% sure that my theory is correct but I'm reasonably certain. It would mean there is no big underlying problem like weak hamstrings or a wrong gait, which comes as a relief. With the knee improving steadily left on my own devices I would ramp up the mileage a lot more but the coach is much more cautious. It basically means I'm on a 4 week taper, which is unlikely to be a big problem. The Euros are most definitely still on!
- 30 Sep
- 4 miles, 39:23, 9:50 pace, HR 131
- 31 Sep
- 3+ miles, 28:56, 9:18 pace, HR 131
- 1 Oct
- 6 miles, 54:29, 9:03 pace, HR 135
- 2 Oct
- 8 miles, 1:11:58, 8:58 pace, HR 133