Since Parkrun on 2nd April, I've run twice (750m tops in each of the first two Thames Turbo Sprint Triathlons). It didn't go very well either time with my left knee squealing in pain, so I've been working on strengthening my inner quads (Vastus Medialis Obliques) and glutes (pretty much the whole of them) with weighted walking lunges, swiss ball bridges and swiss ball hamstring curls. I've also been on the ibuprofen and icing my knee (not religiously).
This morning, as there's no other reasonable opportunity before the next Sprint Tri (I'm doing photos for Parkrun next Saturday and some bikey stuff the following week), I ran the Wimbledon Parkrun. And there was not a hint of a niggle of a whisper of anything from my knee. Zip. Zilch. Nuffin. Oh and I smashed my PB by 57s :oD (and went up the WAVA Age Grading from 58.1% to 60.3% - interestingly, looking at the calculator and cross-referencing with my VO2max, I -should- be able to do a 24:08 at my current fitness level, though that's probably on tarmac/paving rather than gravel paths and woodland floor as the Parkrun is).
Icing and Ibuprofen and sitting on my ass for the rest of today and no more running until the next Sprint Tri. Just in case. More strength work for my inner quads and butt and I -think- it might be good. Only time will tell.
Yay! Fingers crossed that it's settling down :D
ReplyDelete*touch wood* :)
ReplyDeleteWoot!! Am really pleased for you. You've had a rough few weeks with the bike accident and all, the last thing you needed was an recurrent injury! Keep up with the ST and RICEing though. And congrats on the PB!
ReplyDeleteThis is why I'm thinking of getting hold of a copy of "The Unbreakable Athlete" to get a bit more understanding of how to avoid and manage injury better.
ReplyDelete