I ran my first 10K race this sunday, and finished the race after being sidelined for 3 weeks with runner's knee. So it was the first time I ran in 3 weeks and my legs tightened up a bit after 4 miles, so I came in at 54:23. I was using a knee brace, rib belt and ace bandage on my tricep pull, so I was full of hardware! I had been icing and elevating the knee religiously, as well as using herbal (cayenne & ginger) plasters and crystals. There was no snow or ice on the ground at the race, so I had a flat surface to run on and the temperature was around 30, so we got to enjoy a little "heat spell" up here in MA.

I had only run 6 miles a few times in my life, previously, so I am really pleased that I could come off an injury like that and three weeks rest to complete that race. I got a lot of my information and support right here at Active. Thanks.

                                                                                Paul

How come everybody gets to swim but me?:(  I am standing here in my bathing trunks waiting for the pool at my apartment complex to unfreeze. :)                                                                               

Paul

Thanks, KS. I do appreciate it. The hump was the race, and I got over that, though, so now I can thank my lucky charms and continue on. My legs actually feel dynamite right now because the race brought them back to life and I have been stretching out really well with yoga, kung fu stances and regular stretches.

I'm going back out saturday and trying for 5 miles at about and 8:30 pace. I will be looking (and hoping) for a reduction in post-run discomfort in my knee. If that does not reduce in 7-10 days (three or four runs), I'll cut back the distance or speed.

Again, I appreciate the help. I do not mean to appear bull-headed. (I'd rather keep that aspect of me a secret.)

                                                                                Paul

Paul, I am convinced beyond any doubt that the good therapy work (stretching and core) are what helped me to get over this hamstring/butt muscle strain.  Fred's point is that you find that overbalance, or overstrength area and you counter it through exercise.  I am in agreement with KS' point, but I was going to add that the work you did for the leg on the day AFTER the race is very important.  You should have iced the knee right after the race as the first thing, and I would take ibu too.

Fred, a shot put?  You can use one of those small weighted plastic balls they have at the gym.  I'm guessing they are about 8" in diameter and are meant for exercises of that type.  My PT has no use for the prone leg curl machine you see at most gyms.  She has me do the following 3 exercise with an activity ball:

Lie on back on floor arms out in T position, ankles over ball.

Do ten bridges, i.e., lift the hips high off the floor.

Now roll the ball to you and away ten times while in the high bridge position.

Now just put your toes on the ball and do ten bridges; a different set of hamstring muscles kicks in.

I actually do this whole thing two times and use 12 as my repeat number.  Looks easy, but it really burns the hamstrings.  Try it next time you are at the gym.

Today I did 4.1 miles alone.  2.1 slow and 2 easy (9:04 pace).  Then I did a whole stretch routine, followed by my core routine.  The activity ball exercise described above is part of the core routine.     Feeling good.  Spareribs

On Monday, I ran 4 miles easy, and yesterday, 7.5, also easy, on my long course, cut short. Today, I had no energy and felt that left tendon again, so I decided to rest. I felt the tendon on almost the entire long run, which concerns me. I slowed way down on that run a few times as a result. I think perhaps I've increased mileage these past several weeks a little too quickly, judglng by how I feel. It's fine if this is recovery/rest week for me  It feels like that's what it should be. I plan for about 28 miles for the week. The tendon pain has me concerned because, though I didn't feel it at all on the 4 mile run, I felt it during the longer one. Not enough to stop. So, tomorrow I plan to go out, perhaps for a 6 mile run in the afternoon. My nine mile race (part of Big Sur Marathon) isn't until April. I just don't want any (significant) down time from running. I think taking today off will help--SierraLauren