An interesting start to the ramp-up in my training plan saw me coming off my bike on the way to work ten days ago resulting in a bashed knee and elbow. At first the main problem was preventing the bloody knee sticking to my trousers, it’s a mild January but hardly shorts weather. After a few days the slight swelling and bruising around the kneecap started bugging me.

I tried to run the day after but turned round after 10 strides realising it was not a good idea, my kneecap felt like it was afloat and seemed to wobble alarmingly and painfully every bounce. The following day I managed a very, very slow 3 miles rather than the 5 I had planned then Saturday I decided not to run the parkrun in the hope I would be ok for my scheduled 10 mile trail run on the Sunday.

Oxford parkrun often needs a photographer so I turned up with my camera and as it happened they were short of volunteers so I ended up doing registration as well as taking some photos for the Oxford parkrun Fickr group page, it’s nice to be part of it even when not running. Sunday I managed my 10 miler, over Shotover to Wheatley, up by the Windmill, and back via Horsepath and Shotover. I was relieved I managed it as I really don’t want set backs in the plan this early.

My race diary for early 2012 goes something like: Wokingham Half in February; MK Half and Banbury Run 15 in March then Compton 20 and MK Marathon in April. I’d really like to go sub 4 hour at Milton Keynes but I’ll make the target decision nearer the time.

The couple of days after my Shotover 10 miles the knee felt rather achy. The skin had scabbed over OK at last but it was uncomfy to bend and seemed to ache particularly at night costing me sleep. Tuesdays run was slow and no fun, Thursday though I ran fine and was back up to speed and felt great – Friday I was slow and achy again paying for Thursdays exuberance.

At least it's stopped leaking.

I had a 12 mile flat run planned for Sunday (today) so sacrificed the parkrun again though went and took some more photos. 12 miles seemed daunting, it’d be the furthest for a couple of months. The knee kept up a gentle moan most of Saturday in an attempt to dent my confidence. I told my self that if I could run 10 hilly miles the week before then I could run 12 faster but flatter miles today.

Breakfast of big bowl of muesli with banana and kiwi fruit 2 hours before I set off. A good 2 hour mix on the iPod, a couple of ibuprofen to prevent swelling. I wrapped up well for the 2 degrees C outside and off I went. Round the cycle-track to Marston, seeing sparrowhawk zip out of the hedgerow and dart over the bypass narrowly missing a lorry. Along the Marston Road towards town where I had a fit of ‘only 4 miles and I’m struggling already’.

Over Magdalen Bridge and through town dodging the students and tourists, not too crowded on this chilly morning. Along the Abingdon Road where I was feeling good, passing the 8 mile mark I felt much happier than at 4 miles. I planned to average 9 minute miling overall but was managing to keep each individual mile sub-9 so tried to keep this up. Round the ring-road, gently climbing up to Rose Hill. Enough left in the legs to make the last mile the fastest. All in all a good run though no doubt my knee will moan again tomorrow.

A runner crossing the Millenium Bridge, just in time for the parkrun.