Been hitting in 2 tough track workouts per week on the track but think I recently over did it with 2 x 4 mile repeats followed by a ladder workout of 1x400m; 1x800m; 1x 1 mile; 2 x 2 mile; 1x1 mile; 1x800m; 1x400m.
My knee feels strained and sore to run on it so currently trying to maintain fitness by cycling and swimming. Pretty sure it's the bends on the track that have just put too much strain on my left knee.
Anyone else experienced this and how long did you take to recover?
Sorry to hear about your knee.
(1) You need to get in the habit of doing 3/4 of your training in the opposite direction of regular track running.
(2) You need/should reduce the volume to half of what you are doing now, until knee is healed.
(3) What is a tough workout; speed, speed-endurance, tempo, V02 Max work, intervals - you get the picture. Tough does not mean productive. I know you are a distance guy but just because you suffer it does not mean "work" is getting done.
(4) You need to break up that workout into two workouts. A ladder (ascending/descending) workout and 4 mile repeats.
Think about how many miles/kilometres over the course of your life will be done turning left. This will set you up for knee AND back pain later in life.
You also need to work on your mobility in your ankles and hip flexors. This will significantly reduce the "strain" and pressure your knee is under.
I hope this helps; run fast and run far.
Sincerely,
runfatsrunfar
At least get an x-ray if not MRI to see what you did. If it is just a strain with no signs of tearing or other damage, you just need to rest it as long as it takes to get the inflammation to completely go away. If any of the cross training makes it sore, do not do it. Work with a PT on strength when you are able to get back into it. But do not expect to have a precise answer on how long you need to rest. You really want to have a full recovery or else you risk a chronic knee problem.