Before I trained yesterday I had knee pain and was feeling pretty tight and sore.  It’s only some muscle tightness pulling on the connective tissue around the knee cap, but it afflicts quite a few runners.

The way I deal with runners knee pain is to make sure that I warm up enough and then do some specific muscle loosening exercises.

I use the foam rolling exercises showed you in the video clip here and some trigger point work by lying on a golf ball.

The area that has become particularly tight is my left ITB (a large area of connective tissue that runs down the outside of your thigh.  Also my right VMO which is a small muscle just above the inside of your knee.

Using the golf ball to apply pressure I am able to get the muscles in the area to ‘switch off’ and relax which reduces the amount of tension in my knee, I usually do this type of workout at home on the floor whilst watching television.

So after the warm up and resistance workout my knee felt ten times better and was only a little tight the this morning.

Anyway on to today’s time trial.

We ran the first mile in 9:36 as an easy warm-up.  The fast mile we completed in 8:10 and then the last cool down mile took 9:19.

Not exceptional but a steady 9 min mile pace.  If we’re to get in under our two hour goal we’re going to need to match that for the full distance.

This Sunday we are doing a 9 mile as fast as possible time trial which I hope we can get close to maintaining a 9 min mile pace for.

I’ll obviously keep you posted.

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