For October I gave my knee time to recover, but didn’t really do much to fix it. I should have stretched it lots, but didn’t.
Then we decided to run a Thanksgiving Morning 5 mile turkey trot. I did a run each of the 2 weeks prior (5 miles at 9:02 min/mile, and 4.7 at 9:44 min/mile), and the knee gave me trouble each time. Stretching mid-run helped, but it still hurt.
Race day was cold and windy. To make matter worse, the first 2 miles were a steep descent. I have come to find out that illitibial band problems are exacerbated by downhills. Needless to day, I had to stop and stretch lots – but I finished. 5.5 miles at 9:05 min/mile. Not horrible for me.
And, the apple pie I ate when I got home never tasted so good.