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So I went. And it helped (my knee).

Back in late-March I started having some knee pain during runs. It’d usually kick in after about a mile and grow steadily worse. Afterward, it’d be really sore and cause me trouble climbing stairs for a day or two. I was pretty sure I knew what was up. I have had problems with “runner’s knee” back around college. Knowing it is an issue of overuse, I cut way back on my runs and kept a skeptical eye on being able to race in the Flying Pig which was approaching in six weeks. Things didn’t improve much and I switched down to the 5k at the Pig. I was still hurting after a mile and noticeable limping by the end. I decided it was time for pro help.

A sports doctor quickly confirmed there was no real damage, and that I was experiencing a very common type of runner’s knee (Iliotibial Band Syndrome). One thing I learned is that this sort of thing just can’t be improved with more running. Running is great exercise and builds stamina certain muscles, but for the most part you need need to get strength from other activities. He referred me to physical therapy to improve strength and flexibility. I spent the following five weeks not running at all, and attended therapy twice a week along with other exercises at home every day. Ankle weights had become my friends. Last week I officially finished PT, with a continuing regimen at home. I wasn’t very confident I’d improved much, but it was hard to tell until I hit the road. Last weekend was my first 5k since the Pig and all the conditioning.

The Redlegs 5k went surprisingly well. It was a hot, humid morning but luckily the rain had passed just before the start. As I approached the first mile marker, I expected the ache to appear, but it didn’t. At around two miles in, I did start feeling a bit of discomfort, so I choose to walk up the largest hill of the course (inclines are the most aggravating to the condition). Then at the crest I picked it back up and finished pretty strong. My cardio wasn’t great, partly die to the heat, but mostly since I haven’t had a regular running schedule, but my knee held up well with only a slight ache afterward. The reward for participating in the Reglegs race – a chance to come down to the Reds field and dugout, which was pretty cool.

I was really surprised how much better things went from the Pig just six weeks earlier. Even though I have work left to do, I managed to take a minute off my best time in the past 2 years.

The Flying Pig Marathon (and other races) is the biggest running weekend in Cinci. Last year I made my return to racing with the Pig’s 5k. It was slow and rough, but a success. This year I had planned to move up to the 10k, which would be a first, plus prepare me for a 12k a couple weeks following. But sometimes bodies like to challenge your plans.

As I increased my training distances past about 5 miles mid-March, I started feeling something distantly familiar. After another run, I was sure the Runner’s Knee I had back in college decided to return. Runner’s Knee is the common name for various types of trouble caused by the muscles around the knee cap. On the bright side, the condition itself isn’t a sign of damage, but just overuse. When it’s acute, it’s hard to walk, let alone run, but a day or two of rest brings things back to normal. With the onset of that, I had to cut my training back to nearly nothing the few weeks leading up to the pig. I got in some elliptical time and a couple 1 mile runs, but it wasn’t much.

The morning of the race was perfect – sunny and just a bit cool. It’s always a blast to run through the street of downtown Cinci, and with awesome weather it’s even better. I started at a good pace and felt great for about the first mile. Then the ache started to set in. As the ache turned more painful I stopped about every half mile to stretch and walk a little. That’d provide some brief relief then I’d get back to a decent jog. I’m not accustomed to stopping like that through a race. Even though I might slow, I usually refuse to drop to a walk, but that just wasn’t an option this time out.

In the last half mile the course is always lined with tons of people watching and cheering and it’s really exhilarating. Even for the 5k, the crowd gives you that nice sense of accomplishment. Feeding off the energy I finished strong, almost at top speed. Amazingly, even with the pauses during the last 2 miles, I still managed to beat last year’s time by nearly a minute! I think that speaks a lot for my improvement over the year, and I’m excited to see my times once I’m past my injury.