Week of Jan 21 ~ 27
84.6km / 52.5 mi.
Started my program of 2 on - 1 off - 1 on - 1 off - 1 on - 1 off.
In other words, 4 runs a week, 3 days off. All runs are hard efforts. It seems good, both for giving the knee sufficient rest, and having fresh legs for hard workouts.
11:30 - Gym workout, inc. 10' on elliptical.
1:30 - 25k - 5k x 5 w/ 100m walk breaks.
5k Pace: 5:48/36/18/17/19
Felt ok, good the first 15k, legs tired the last 5k.
Temp: 8C/46F, clear
Weight: 59.6kg! Legacy of the norovirus.
1:30 - 10k very easy (28:24/28:59)
7:30 - 9.6k on the track. 1000 x 3, 800 x 2, 600, 400
4:35/19/14/3:23/22/2:36/1:40 (200m walks in between)
Knees felt fine when running "fast.". Quads were very sore, but that's good, I need to work on strengthening my quads.
1:00 - Gym workout
2:30 - 18k (4k WU, 4k x 3 at MP 4:22, if possible)
5k @ 5:42, then 4k x 3 in 4:28/30/28/21, 4:19/24/29/22, 4:22/26/29/31
Had to work hard, but did ok. Knee was ok, hamstring was 95% ok.
Couldn't keep the pace down around 4:20, but not bad.
Temp: 10C/50F, clear
2:30 - 22k with 1.2k hills x 10 (hard up, easy down)
5k: 26:34 1.2k uphills: 6:02/5:46/47/52/53 (so bit under 5:00/km)
Down easy in about 7:15.
5k back in 24:45 - 5min pace and picked up last 2k.
Good workout! Best I have felt since I started running again.
Felt good at 5:00 pace the last 5k, which was good after the hills.
Quads not sore. Encouraging!
So I will try to keep doing weeks basically like this for the next 10 weeks.
Should get me into shape...I think.
4 hours ago