Saturday 30th December.

4 easy miles





Thursday 28th December

2 runs today totalling 8 miles.
All ok, knees felt good. Still wearing support on alternate knees.




Monday 25 CHRISTMAS DAY

A short 3 miler, lovely to be out when no-one else was about. Knees fine.




Saturday 23rd December

4 miles brisk




thursday 21st

3 miles tempo

First time for ages I've run quicker and it felt really good. Knees ok during and after.




Tuesday 19th December

11.5 miles
run/walk




Friday 15th December

3 easy miles




Tuesday 12

4 easy miles




Saturday 9th December

8 miles run/walk
nice easy pace





Wednesday 6th December

3 easy miles



Monday 4th December

Went for a little run, nice and easy and knees protested a little, mixed it with a bit of walking.

3 miles




Wednesday 6th

Another short run, running the whole way this time but knees ached a lot after. Getting a bit dispondent.

3 miles



Saturday 9th December

I've done a lot of stretching over the last couple of days but have cut out the excercises that the new fizz gave me as they are making my knees sore again, just when they were getting to feel better. This has made me feel very fed up but I am determined I will get the better of this injury. I have gone back to the more basic excercises (which don't hurt) and have bought a knee support, which the original fizz had suggested I use while the excercises are making the muscles stronger.
Anyway, I am more heartened after my run today. I stretched before, during and after and even several hours later the knees are ok. I am feeling more positive and if the knees are ok in a day or two then I know that my own rehabilitation programme is probably better than the one I had been following.
I mixed running and walking again, more running than walk today. It was a lovely sunning morning, the wind brisk to start with but that dropped off after a while. Chilly but good.


8 miles (approx 2 miles walk/6 miles run)
Average HR 135
1 hour 45 minutes approx
Average pace 13.25

Sunday 3rd December

My knees are feeling a little wobbly inside and creaky but no pain at all after yesterday's effort so I am still wearing a big smile today.






Saturday 2nd December

Today looked the best day for running according to the weather forcast, wind and gales due on Sunday and I woke to calm skies and warmish weather. So I went out for a longish run/walk and for the most part kept to 10 mins of alternating each. In total I ran 7 miles and walked 4 miles which I am very pleased with. I had no pain at all in the knees, only the left one feeling a little niggly on the outside near the end of the run. The ankle a little sore, but getting a lot better - today was the first time since injuring it 4 weeks ago that I have ventured off road for a short bit of the run - and the calf was fine.
So I am very pleased with that. I will continue to do the long runs with the walking breaks for a while so that everything continues to get stronger but things are looking good now. Yahay!!!!!!!!

11 miles (7run/4walk)
Average pace 13.6
Average HR 136
2 hours 30 minutes




Wednesday

I ran 4 miles (including the first 1/4 mile as a warm up) and the knees, ankle and calf were all ok.
The knees are a little painful - especially the right one - when walking upstairs, getting up from sitting, bending forwards with weight on knee etc but there is definately an improvement.

I went to the physio in the evening. He has given me several strengthening excercises to do as well as carrying on with the stretches. He also massaged my ITB and quads, which he said were very tight. Ouch!!! Probably the worse things I have had massaged, so painfull, so why did I laugh all the way through it?? Weird.
I am supposed to go back next week again but its expensive and I think I will have to leave it until after Christmas. I will just carry on with what he has been doing and hope that I continue to see improvements, which I am sure I will.