Monday - ran with Rox for a very gentle 5km or so. Knee felt great so very happy with that.
Wednesday - was going to run again with Rox but she organised to run with a friend who is keen to start/increase her running. (An indicator of how Rox's fitness has improved is that she found this way too easy). I did 8.4km easy by myself instead. Not sure of the actual time as I stopped and walked with Gary Carlton for approx 5 mins discussing knee injuries. Knee was not too bad but could feel it a little bit over the last 3km.
Thursday - planned to do 2km warm up; 4 or 5 x 1km @ 3.45/km with 2 min walk recovery between; 2km cool down.
Did three 1km reps as follows: 3.35; 3.43; 3.39 so a bit all over the place with my pacing. Could feel the knee a little bit on the second and third reps and then when I started the fourth one, it was bit worse so I pulled the pin and jogged home (approx 1.5km).
I have iced the knee, taken some ibruprofen and put voltarin gel on it. It's not swollen and it's not painful (it wasn't painful when I was running either) but it is more of a discomfort and just doesn't feel right and it makes me think that I need to be careful or it is going to get inflammed and swollen again.
I'm just going to continue to take it easy and not push the envelope. Because of the development of my knee issue throughout the taper and then on the marathon day, I feel like I have this big aerobic base that I haven't really exploited. Apart from the knee, I recovered from the marathon very similarly to my recovery from the 35km long run I did in training (not surprising as the average pace was pretty much identical). I didn't wipe myself out at Rottnest simply because I wasn't able to run to my capacity having lost some condition over the "taper" and then because the knee blew up at 30km.
I'm hoping now that my knee can improve to the extent that I can still exploit some of that aerobic capacity before I lose it through de-training and at the same time add a bit of sharpness through some speedwork over shorter distances.
I'm using the foam roller every night and am now adding some core strength and other exercises. Just looking forward to getting back to having enough confidence in my knee so that I can go out and thrash myself in an interval workout and know that the only damage I'm doing to myself is fatigue and muscle soreness.
In other news ... New York City Marathon is on Sunday night Perth time (9pm I believe) and there will be a streaming telecast on universalsports.com.
Also - after a couple of seasons off, I'm looking to make a "comeback" to Masters cricket with Perth CC. Next game is on 8 November so will definitely need to get down to the nets for a trundle before then.