Last time I did 15 miles I woke up with runner's knee and an IT Band issue. 2 physio and 2 chiro appts per week and a few weeks later I tried again. Woke up today with the knee ache, but as the day progressed it got better and now it's not so bad. Knee is not healed but it's not worse which means we are moving in the right direction.

Well I now am doing rehab on my knee twice per week as well as Chiropractic appointments twice per week. One of both seem to be working as my knee is getting better and I can do my speed work and it seems I can do my tempo training. Last night was a 2 mile warm up with a 3 mile run at 7:19 per mile and then a 1 mile cool down. Done as prescribed.

Daily I do exercises to strengthen my quad and my calf, and then stretches to stretch my hamstring, and my IT, as well as daily icing on my knee.

It all seems to be working, I've also cut my weekly miles down by easily 25%

What a beautiful Sunday, with my knee feeling "OK", and my Fiancee with her new bike we opted to go for my scheduled 10 mile run, me running, her on her bike. Since she was on her bike I needed to change the route I'd date to Prospect Park so she could have bike lanes the whole way. The new route was uphill and with her on a bike ahead of me I started strong and fast, not a good idea.

The sun was shining, it was beautiful and my knee was fine, for a while. Come mile 6 I could start to feel it and the park is basically all hills, so come the end of my run icing was needed. The knee is OK today, not great, not horrible, iced it this morning at work and will again later. Tonight I'll to my rehab work, and then off to HASH, which should be less then 6 miles.

Marathon end of May? We'll see.

As you may or may not know, I developed runner's knee just shy of 2 weeks ago. Basic cause was too much too soon. Having gone from maybe 5 - 10 miles per week for the last 2 - 3 months back to very suddenly 35 - 40 miles per week and no weight training to help, not smart.

So that lead to patellofemoral pain syndrome, or Runner's knee, it occurs when a mis-tracking of the kneecap irritates the femoral groove in which it rests on the femur. Anyway, that is what I have, but it's only the beginning.

I saw a Physical Therapist yesterday as well as a Chiropractor (who specializes in sports medicine).

First PT

Confirmed runner's knee, as well as a tight IT Band and tight hamstrings. We now have rehab appts twice per week as well as home, stretching, exercises, and icing to do each day.

Then came the Chiro

Center of balance is off by 16 lbs, I literally stand carrying 16 lbs of my body weight more on my right side, it's not placed that way in my body, it's how I distribute my weight when standing, yet my running shoe wear is even.

Misalignment of hips, only an x-ray can show how off my hip alignment is. Could be cause of ITband issues, can't be fixed but things can be done to help with the issues it causes.

Weak right hamstring, could be caused by my hip misalignment, but my right hamstring is actually looser then my left, making it also weaker.

So anyway, lots of issues, lots of rehab to go to get things back in to shape, the ITBand, Hamstring and hips have been an issue for a while, I've felt my right hamstring for easily over a year and just thought more stretching was the key, which I continued to do and it was never an actual problem. 2 rehab appts every week, plus their exercises. Need to add cross training back in to my program as well as strength training.

As for running, I can run, miles have to be dialed down, gonna focus on speed, interval, and cardio with much shorted long runs, and slowly build those long runs up, to try and get a 22 miler in before May 31st (my first Full Marathon ever).

Rehab starts Tuesday morning, as does Chiro. Both will work with me on new training plans, as well as specific things to do to address all the issues.

I've got good professionals, good friends, and a good running social group behind me, so we can only wait and see.