Week of Dec. 24 ~ 30
80k week. Did four runs, all over 16k (with walk breaks), so that is encouraging. The knee is holding up so far.
Monday
3:00 - 16k - 4k x 4 (200m, 2')
22:20/21:21/19:52/19:41
Planned to run 5:00/k pace for the last 2 and got under that.
Didn't struggle, but didn't feel real good due to having a slight cold, and weighing 63kg.
Weather: 7C/45F, clear.
Tuesday
11:30 - Gym workout.
1:30 - 20k - 4k x 3, 8k (200m/300m)
First one 23:30, then all about 5:42/k pace.
Knee slightly sore at times, but easy pace, so no problem.
Ran 8k without stopping - wow!
Weather: 7C/45F, clear.
Wednesday
Rest
Thursday
Forced rest as no time to run.
Friday
12:00 - 20k - 6k x 2, 8k (200m)
32:07/30:37/39:45 @ 5:21/5:06/4:58
Good run! No pain in knee. 8k @ 4:58 is encouraging (but still a long way to go to get to marathon pace).
Weight: 61.9kg
Weather: 6C/43F, 30%H, cloudy
Saturday
4:00 - 24k - 6k x 4 (200m, 2:20)
2:18 of running at a 5:45/k pace.
At this easy pace, the knee and hamstring were ok. Quads a bit sore, though.
Weather: 10C/50F, cloudy.
Sunday
Rest. Quads pretty sore. That's good, as that is what I have to strengthen in order to run a decent marathon.
10 hours ago
happy new year, bob. great to read that you are upping the distance. hoping 2013 is injury-free. all the best
ReplyDeleteHappy 2013 Bob. Looks like the 2 days on, 1 off plan is working well thus far. I take it your plan is to gradually up the pace on these days and keep with the walking breaks for a while?
ReplyDeleteRe the glucosomine - not sure it's going to help if the original injury was caused by a 'mechanical' situation (form, shoes etc). A friend has osteoarthritis in the knees and has been subscribed medication as well as changed her training routine (more cross training) to subdue/cope with the pain.