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I was training for 12 weeks to run my first half marathon (Maidstone) in October 2012 and got up to 10 mile distance, then on one of my last 11.5 mile training runs 1 week and half before Race Day I got pain inside and on the outside of my right knee at the 10 mile mark and limped home. Reading symptoms online it appeared to be ITBS from running on the road too much and recommended RICE (Rest Ice Compress Elevate). Which I have done since October and did my first training run for the Brighton half last night on the treadmill. Apart from my time dropping from no training, I did 4 miles comfortably with no pain or discomfort. Then as I went to walk down the stairs this morning I got a shooting pain in the same spot and it feels weak again.
Is there anything I can do to speed recovery so that I can make sure I am ready for the Brighton half in 10 weeks? I was down to do 2 half marathons to raise money for Cancer Research and now it looks like I am going to have postpone another one and I am absolutely gutted about letting people down who have sponsored me already.