I spent most of 2014 struggling with my knee. I triggered it doing a half marathon, didn't feel the pain during the race but could barely walk for a week after it. Was diagnosed with a maltracking patella.
Every injury is different but what I learnt is not to overdo your come back. One month out isn't long and trying to get straight back to long distances is pushing it. I re-triggered my injury twice by trying to do too much too soon coming back (because I had races I was already entered for) and ended up setting myself back further each time. I wonder whether your knee really has fully recovered if you're having issues for 2 days after a run.
I've been running again for six months now and still don't do more than 10K at a time, I'm sure I could push to more but I have a whole life ahead of me so plenty of time to keep increasing distance and enjoy where I am now. I'm going to enjoy racing 5K and 10K this year and look to start doing half marathons again next year.
It sounds very similar to what I had. I suffered from a maltracking patella, back in January when it snowed I got paranoid about lack of training and decided to do the killer 'see how far I can run'. 21 miles later I was proud. 21 hours later I could barely walk.
When I saw the physio they said that the maltracking patella was caused by weak hamstrings and glutes. I think the truth is two times a week isn't likely to give you huge gains in muscle strength. I was told if there was no pain I could keep running but gently and only build it up very slowly. In the end I took 2 and a half months out.
I do daily exercises to strengthen my hamstrings and glutes. You don't need a gym, some of them are very straightforward and there are plenty of guides and videos online but things like single leg squats help.
Having just started training again, 5 sessions in this week was my first full week and I did 16K in total across 3 sessions. It feels alright but a little tight but miles better than when I tried to run easily after I injured it when I was very aware of it and frustrated at knowing how much further I could run.
I don't think a couple of months out is likely to make you lose your passion for running, although I did have the same fear and I know how hard it is to stop yourself going out.
Just signed up, living in Greenhithe this is pretty much my local race. Going to be using it as part of the preparation for my first marathon in April (Milan). Really looking forward to it, see you all there and hope everyone's training goes well!
Sorry to hijack this thread, couldn't see one for 2013. I've decided to enter this, got the flights booked and the hotel with bargains on both, just going through the entry page. Has anybody used enternow.it before for this? It just looks a bit...patchy! It's not a secure server and it's asking for my promotional code, which must be 16 digits. But it's not asking for any other info if it wants my credit card. Is this really right and where I enter my credit card details? I'm used to having to say expiry date, type of card etc.
First marathon and first race abroad so a bit nervous about these bits!
I managed a 1:38, which I was ecstatic with. I'm glad others enjoyed it even if it was a little hot, completely agree the villages made it wonderful but generally a cleverly designed course I thought and I'll definitely be back next year.