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
10 hours 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