May 19, 2013

Dodgy Knee But Let's Ignore That

Week of May 13 ~ 19

67km / 41.7 mi.

The right knee, dodgy since last October, which I thought had pretty much healed, has been quite sore after sitting for a while. But when I run, it loosens (?) up and doesn't bother me after about 2km. So I'm not too worried about it. Anyway, had a pretty good week.

3:30 - 4k easy to and from the track with the kids. Far East track meet (international and military schools) is next Mon and Tues, so had to time those kids' workout, as the main coach (teacher) is away this week. (So couldn't run with them.) They ran 400 x 8.

11:30 - Gym workout
3:30 - 7.4k at a moderate pace with the kids (20:04 out, 19:43 in).
Weather: 26C/79F !

3:30 - 7.6k at a moderate pace with the kids.
7:30pm - 7k. Club track workout. 400m x 10 - the classic track workout!
89/86/84/82/84/85/82/82/82/75. (1:20 walk after first 5, a bit longer the next five).
Fun! And a good workout. I like to do some sweaty speed work in the summer. Lots of positive comments from the 60 or 80 club members there, so that was good. We ran in 3 groups (I was in the 2nd - lots of fast people in the first).
Weather: 20C/68F.

Rest. Kids ran 400 x 4, 300 x 4, 200 x 2. And they worked hard!

12:00 - Gym workout.
2:00 - 15.8k with 3k x 3 in the park (measured).
12:45, 12:32, 12:32 (4:10/km). Not great, but not bad. Worked pretty hard.
Today is the end of my marathon recovery period, and start of "speed training" program to get back my 10k/half marathon speed (such as it is). Also the start of my diet aimed at getting Kenyan-thin. Thin means fast - look at any Kenyan runner. The goal is 58kg - haven't been below 59 since about 2nd year of high school. I'm counting calories in and calories out...which is not so easy to do. Using websites and an old publication called Composition of Foods that lists calories (and much more) of many foods in 100g portions. So I have to weigh everything I eat.
Weather: 23C/73F, sunny
Weight: 61.4 (fairly low, actually, considering I've been eating pretty much what I want to).
Weight taken upon getting up, before eating/drinking anything.

3:00 - 15k in 1:20:03 @5:20/km. 27:11, 26:29, 26:22. Comfortable recovery run.
Weather: 24C/75F, sunny
Weight: 60.2kg - it's working!

2:00 - 11.4k. 3k WU, 5k tempo, 150m hill x 8 (jog down).
Aimed at 22:30 for the 5k, ran 22:03 @4:24/k. Cruising nicely along.
Ran strongly up the hills in an average of 34.9 seconds. A good workout. It's very satisfying to plan a workout and then do exactly what you planned.
Ran 3 days in a row because the track meet is all day Mon and Tues.
Weather: 24C/75F, cloudy
Weight: 59.7kg (No, I won't keep this up.)

1 comment:

  1. Funny about 10 x 400 being the classic track workout. I can only recall doing a few myself and the last would have been in the late '80s or early '90s. Have done heaps of 10 x 300s though - the 100m jog/walk was a perfect short recovery.