After a weekend off from running and a couple days of PT exercises under my belt, my knee is starting to feel stronger already. I’m hoping to get in a week of strong training!
Here’s how the previous two weeks have gone:
Training Log (Feb 9-15)
Mon: Body Pump class – I was just glad my back felt okay after the weekend.
Tue: 5 easy-paced miles on T/M (10:26 pace)
Wed: 4 X 800 meter repeats outside – I was surprised at how fast the first interval went, and worked to keep each repeat under 4:00. Repeats: 3:45, 3:49, 3:57, 3:57. Next time, I’ll try not to go out so fast and try to stick to the same time each repeat. I also went through a weight/core routine at home.
Thr: rest day!
Fri: 4 miles @ pace on T/M (8:55 pace) – I always struggle with pace or tempo runs on the treadmill (I have trouble running at the same fast speed for such a long time), but this time I varied switched my speed every couple of minutes – just between 6.6 and 6.7 – and that helped me hang on. I’m getting better at staying engaged during treadmill workouts :)
Sat: 12 hilly miles outside (10:07 pace) – This was a tough run, given the cold and hills. I’m pretty sure downhills are trigger my knee problems, so I need to be better about doing my PT exercises prior to running hills.
Sun: spin class – I love getting my legs moving after a long run day
Training Log (Feb 16-22)
Tue: rest day
Wed: 2 X 1.25 miles @ tempo pace (8:40) – This was a tough treadmill run – my knee felt pretty tired so I ended up cutting the planned 2 tempo miles short each repeat to about 5 laps. I’d love to re-do this workout in a few weeks outside. Did weights and core at home afterwards.
Thr: rest day
Fri: 4 miles @ pace on the T/M (8:48 pace) – I varied the speeds from 6.7 to 6.9, and took the incline from 1.0 to 0 when I needed the help. Did another weights/ core session.
Sat: spin class
Sun: rest – I wish I had gotten in some form of a long run (maybe a combo of treadmill + pool running), but my knee probably needed the rest.
I haven’t always gotten to run 3-4 times each week, but I know I’m getting some quality workouts in and I can see steady improvement in my paces, so I’m happy with my current progress!