Hi all, Been lurking here for a while and getting some great advice. I'm doing VLM this year and have never taken part in a marathon before (or any other race for that matter). Training has been going well, started in oct/nov and started a 16 week plan in Jan. the plan has been great. I was scheduled to do a 20 mile race on 24th march but it was cancelled due to bad weather so I ran my own 20 miler finishing in 2hrs 58mins. Felt quite good afterwards and excited that sub 4hrs seemed like a possibility. Here is the problem. I went out for a 50 minute run Friday morning and when I got back my left knee was aching. It was tender on the outside of the knee and quite stiff. It was especially sore when going down stairs. I iced it and have been using a hot water bottle on it in bed. All seemed well this morning so I went out for my last LSR. 22 miles. After 15 miles my knee started playing up again and I seemed to have a complete lack of energy despite taking 3 gels at various points. I stopped for a couple of minutes to take on some water and restarting was difficult due to stiffness in my knee. I struggled through 20 miles (stupid I know). Came home completely disheartened and deflated. Complete opposite to last week. I suppose I am in a bit of a panic now. It feels like I have put an awful lot of hard work in and I can't face not racing to my full potential. I know I need to rest but my question is, given that I am not tapering how damaging will taking a week or so off be? All pearls of wisdom great fully recieved. Many thanks.
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Now you have peaked in terms of training load. Your body had been pushed and no doubt you will have tight muscles after the weeks of training. Some of that tightness may have caused you problems recently - potentilly a bit of ITBS is affecting your knee.
You now have time to unwind and get back some of the flexibility you have lost. Start including some light stretching, maybe a foam roller, or even treat yourself to a sports massage or two.
Your plan should be reducing the volume. Don't worry about missing the odd session, or substituting cross training for running. You need to balance the training which will maintain your fitness with the recovery. Keep a strong mind and you'll be fine. Don't be tempted to start clocking extra miles now.
There seems to ge a band you can get that puts pressure on it, above the knee and can help relieve the symptoms short term. I ordered one yesterday, will see how it goes.
i would rsst up for a few days again and carry on as you were ........then just do some short slower runs when you start back.......
you have done the hard work......you have put your body through a lot building the miles up over a short period of time.......
hopefully all will be fine on the day.......
you could always go for a sports massage to try and loosen the tightness or massage the area yourself.......have a look on utube
good luck
I have calmed down a bit now. Picking up a foam roller tomorrow and looked up some stretching exercises so hopefully be able to manage the situation over the coming weeks.
I have def been bitten by the running bug and I really want to carry on after VLM. Hopefully be a bit more active on here!
Got another appointment next week so just have to see how it goes ..................
Can offer no help but hope things sort themselves out and you get to run to your full potential on raceday
Andi - many thanks for your support!!
Great advice Chappers. Any more pearls to share?
Rhoddri, just as an aside, the following is interesting:
"Just back from 3 months out with a knee problem. (Tight Ilitobial band pulling the knee cap out of position - cured by lots of physio & pilates to correct the movemnet of the leg through the stride).
Running again now & building up the length of the runs slowly but surely with no problems."
Posted by Mr Chappers himself.
well done rhodri.........time to rest and recover now