Hello, Im really in need of some advice regarding my first Ironman.
How do I deal with runner's knee 2 weeks before my Ironman?
I've been training for Copenhagen Ironman (15 hour 45 min cutoff) since February (I've done 2485 miles aka a bit above 4000km as my training in the last half year) and my last hard training week before starting taper tomorrow was in hills where I did some running distances +- around half-marathon. Then 2 days ago on a short 9 miles (15km) run I started feeling an unknown soreness in my left knee, and in fear of injury I stopped the workout halfways in before it got worse.
I think the peak running distances in hills might to some extent have caused runner's knee, and since im only 2 weeks out from my Ironman im wondering how to deal with this in my two taper weeks. Should I quit running until the ironman? Should I do half the distances I was supposed to do (I had 24 miles planned in the first week and 7 miles in the second week planned)? Give it one weeks rest and then try some easy shorter runs?
Another question is what time I should aim for/ what I should focus on for my first Ironman?
My training up until the Ironman has as said been about 2485 miles, whereas half of that has been in June/July. Timewise I've averaged 9-10 hours a week March-May and about 13-13.5 hours (155 miles) per week (including rest weeks) for June/July.
When I bike for longer distances I average 25-28 km/h (15,5-17,4 mph) depending on trafficlights/weather (I have 20-30km of the route in cities) on long runs around 20-30km (12,5-18,6 miles) my pace is around 5:45-6:10 min pr/km (+- 9,65 min/mile) and when I swim OW it's usually about 2 min per/100m +- 10 seconds.
Background:
I've always been fairly athletic, I finished my first marathon when I turned 16 in 4:45 with 2 months of loose training prior. From I was 17-18 I went loosely into triathlon, learned how to swim with a 1:50 pace in a circular 100m pool for 2km, bike 100km (62 miles) averaging 25-28 km/h and also set some decent run times such as a half-marathon in 1:31 and 5km in 18:30 and similar. In august 2015 I did a half-ironman (after 6 months without training) in 6:12 finishing in a relaxed manner. In terms of fitness my vo2max is about 60 now (used to be 65-67).
How do I deal with runner's knee 2 weeks before my Ironman?
I've been training for Copenhagen Ironman (15 hour 45 min cutoff) since February (I've done 2485 miles aka a bit above 4000km as my training in the last half year) and my last hard training week before starting taper tomorrow was in hills where I did some running distances +- around half-marathon. Then 2 days ago on a short 9 miles (15km) run I started feeling an unknown soreness in my left knee, and in fear of injury I stopped the workout halfways in before it got worse.
I think the peak running distances in hills might to some extent have caused runner's knee, and since im only 2 weeks out from my Ironman im wondering how to deal with this in my two taper weeks. Should I quit running until the ironman? Should I do half the distances I was supposed to do (I had 24 miles planned in the first week and 7 miles in the second week planned)? Give it one weeks rest and then try some easy shorter runs?
Another question is what time I should aim for/ what I should focus on for my first Ironman?
My training up until the Ironman has as said been about 2485 miles, whereas half of that has been in June/July. Timewise I've averaged 9-10 hours a week March-May and about 13-13.5 hours (155 miles) per week (including rest weeks) for June/July.
When I bike for longer distances I average 25-28 km/h (15,5-17,4 mph) depending on trafficlights/weather (I have 20-30km of the route in cities) on long runs around 20-30km (12,5-18,6 miles) my pace is around 5:45-6:10 min pr/km (+- 9,65 min/mile) and when I swim OW it's usually about 2 min per/100m +- 10 seconds.
Background:
I've always been fairly athletic, I finished my first marathon when I turned 16 in 4:45 with 2 months of loose training prior. From I was 17-18 I went loosely into triathlon, learned how to swim with a 1:50 pace in a circular 100m pool for 2km, bike 100km (62 miles) averaging 25-28 km/h and also set some decent run times such as a half-marathon in 1:31 and 5km in 18:30 and similar. In august 2015 I did a half-ironman (after 6 months without training) in 6:12 finishing in a relaxed manner. In terms of fitness my vo2max is about 60 now (used to be 65-67).