Had a test run on Monday and things are still not quite right, however, after my massage/therapy session on Friday I now actually know what is wrong.....my left vastus medialis was not fully contracting on Friday and is very weak, the right is better but still quite weak. The downhill running stressed the poor things out completely. I've been tasked with doing squats with a ball between my knees and single leg squats in front of a mirror making sure my knee goes where it is supposed to. I did body pump on Sunday night as they have lots of squats and split squats and I concentrated hard on making sure my knees were tracking correctly, my VMO was pretty fatigued on Monday when I ran which is why its a bit grumpy. I've also got to do some bore (sorry core) stability stuff as well.

I have an MTB weekend this weekend so am not doing any more running and have decided not to cycle tonight but do my exercises instead as I think I'll get more benefit from them. I did a two hour road flat road ride on Saturday and my knee seemed fine so hopefully it'll cope with the weekend even though there will be a lot of climbing.