Back to normal running, that is. Not quite there yet, though.
Week of Dec. 3 ~ 9
It was about 10C/50F every day.
Total for week: 60km.
Monday
14K - 2000 x 7 w/ 200m (2') walks in between.
From 11:30 down to 10:34. Knee felt ok except for occasional twinges.
Tuesday
Gym workout with 10' x 2 on the elliptical machine.
Wednesday
12K. Track workout - 1000 x 6 x 2 (25' rest)
First 6 easy at 5:38 to 4:56, next 6 with the group at around 4:45.
Knee was ok, so that was an encouraging workout. But I was tired.
Note: it would be better to do this as two workouts - early afternoon and then evening on the track.
Thursday
Rest
Friday
AM: Gym workout with 10' x 2 on the elliptical.
PM: 8K. 1k, 2k x 3, 1k. Average 5:30 pace.
Saturday
12K. 2000 x 6 (200m walks). First 11:33, then about 10:30.
Had some twinges on the 5th one, so tried to glide more, and actually, slightly more heel striking reduces the discomfort.
Sunday
14K. 2000 x 7 (200m walks). 11:39 down to 10:47.
Knee geting slightly sore at the end.
Well, I shouldn't be running three days in a row. I'm going to switch to 2 days on, 1 day off. Actually, I was planning to do this anyway, once I got back to normal running. With all days being either hard (intervals/tempo) or long. I came up with 6 different variations of 2 on, 1 off, 1 on, 2 off, etc. etc., but for now I'll just go with 2 on, 1 off. But not all hard days. In fact, no hard days yet.
I like to try new training programs, it keeps things interesting. And I generally do it twice a year.
I recommend it - shake your program up once in a while!
Oh, and the low carb, high fat diet is going well. Feeling good. Not losing much weight yet, but I'm not in a ketosis state yet, and also, I'm not THAT fat. When I start running more, I think I will lose the excess I have (about 2kg).
2 days ago
You're getting there Bob. With the track workouts I presume the knee is no problem with the curves of the track. I'm a bit wary of this and run out in lane 6 when on the track.
ReplyDeleteAgree re shaking up training programs. I want to transition to interval easy easy interval easy easy etc for a while. I asked Geoff about the long recoveries of our 1k reps & he said he likes to run them fast and needs a k to recover.