Still taking my recovery step by step, the knee seems to be ok so far (despite occasional twinges).
Week of Nov. 26 ~ Dec. 2
Monday
Rest
Tuesday
Gym workout with 36mins. on elliptical (12' x 3).
Wednesday
11.2K. Track workout. 1.2k wu
1000 x 4 in 5:38/24/25/09 (1' walk in between). A long rest, then:
1000 x 3, 2000, 1000 in 4:44/53/55/10:18/5:22 (1', 2' after 2000).
The knee was ok!
Thursday
10K - 1000 x 10 (1' - 100m walk)
5:48/25/21/16/15/13/01/04/11/08
Knee ok, but getting just a bit sore at the end. Still, a good two days.
As I was running the 5:01 pace, I was thinking, Gee, I am actually doing a WORKOUT.
Friday
Gym workout with 30mins. on elliptical (10' x 3).
Saturday
2k wu and 5K at the Run For The Cure around the Imperial Palace.
This is a fun event for a good cause and several Namban and American School people were running it, so I decided to go and do an "easy" 5K. Ran _all the way_ in 25:17. Wow, really blazing along! And my knee did not hurt.
Former ASIJ star Sara Wilhelm won the 10K in 40:49 and Nambanner Mary Eckstein was 3rd. Current ASIJ stars Tanya Riordan and Mina McClure were 1st and 2nd in the 5K. They all got lots of prizes!
Sunday
Rest
2 days ago
Glad to see you are moving forward.
ReplyDeleteReps two days in a row?
Well, the second day is not really "reps", it is just a run/walk workout. Walking to minimize continued stress on the knee.
ReplyDeleteGreat news Bob. Nice and steady.
ReplyDeleteYes, that's progress Bob. Would have thrashed you by 2 minutes in the 5k ;-) A friend is doing a similar type of 'reps' running - good pace until 'tired' then walk etc, but not because of injury, just to keep hr/stress down.
ReplyDelete