December 5, 2012

A 5K Run!

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

4 comments:

  1. Glad to see you are moving forward.
    Reps two days in a row?

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  2. Well, the second day is not really "reps", it is just a run/walk workout. Walking to minimize continued stress on the knee.

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  3. Great news Bob. Nice and steady.

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  4. Yes, 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.

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