{Training Update} Steady Progress

Hey guys,
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)

Screen Shot 2015-02-24 at 8.44.22 PM
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)

Screen Shot 2015-02-24 at 8.44.27 PM
Mon: hot yoga at CorePower Yoga on our day off!

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!

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