Patellofemoral Pain Syndrome!
The place where my knee cap is supposed to track on top of my thigh bone is inflammed. Doc says I have been training to hard and this is a VERY common over use injury. He did commend me for my Galloway Run/Walk/Run program. Knowing that I am prone to injury, it's smarter to take those walk breaks. I would rather be a run/walker in to my 70's than be a runner that is broken down at 40.
Treatment plan as follows:
Two weeks NO running. Ice and Ibuprofen constantly. Cross training on the bike or eliptical is okay. I need to start lower body strength training 3x's a week, but limited squats and lunges - maybe more static holds, yoga and such. He did give me some examples of moves.
When I resume running, I go back at half of what I was doing. That makes my daily runs only 2 miles and my "long runs" 5. I can increase at 5% or .5 mile per week. Right now it doesn't look like I will be up to running my next race 3/26 which is a 10 miler.
So long as I can run the Half Marathon on 5/1, I'm cool with it. The 10 miler on 3/26 is only a training run. Doc says if I do what he says, I can be running pain free - and continue to do so.
Yay - another over use injury. Gee ma knee Christmas!! How much use is "Normal Use" for this body!?