Old injuries don’t die…
This past Saturday I did another long run in preparation for the Richmond Marathon.
I was rather happy with the run. I started slow, about 30 seconds per mile below my target pace for the run. Slowly, over 4 or 5 miles, I accelerated to target pace.
It was great. Forecast for rain turned out to be nothing more than a stiff, breezy chill.
I was feeling great! Right up until mile 22. That’s when an old, die hard pain returned.
As though on queue, at mile 22 both knees began to experience shooting pain with each step. Not cool.
I slogged slowly through the last 2 miles. During my post-run walk, I could barely raise my feet more than a few inches without tremendous pain.
And about 20 minutes later, again, as if by schedule, the pain disappeared.
But it’s not gone. Over the past two days it has bothered me. If sitting too long in one position, or standing too long in one position, the pain returns, generally only in my left knee, where I had significant issues last year.
Recovery will be tough. The race is just a month away… But here’s the plan:
- Icing 3 times per day.
- Cutting my training runs in third, and interspersing walking breaks.
- Focusing on flexibility, and ensure I’m stretching warmed up muscles at least once per day.
- Taking ibuprofen 2 to 3 times per day to help keep inflammation down.
After the pain has completely subsided, I’ll slowly add the miles back. Probably after Richmond :(
I will also consider alternate strategies for training long runs over 20 miles, where I start to get into the injury territory. For example, taking sufficient walking breaks during any run over 20 miles…
Bill