Gabba Gabba Hey Ho let's

[TheEd]

Thanks Anba .. and as long as you enjoying the process

TheEd

[Anba]

Good day Coach,

Week Aug 9th- Aug 15th

Mon              32'28      5.33k        Avg Pace= 6'04      Avg Pulse= 129* slight spike
Tues            38'53       6.6 k         Avg Pace= 5'53      Avg Pulse= 134
Wed              41'55      7.01k        Avg Pace= 5'59      Avg Pulse= 134
Thurs            40'38     7.09k         Avg Pace= 5'43      Avg Pulse= 138
Fri                40'47      7.12k        Avg Pace= 5'43      Avg Pulse= 141* Slight spike in the GPS watch
Sun            1:41'40       17.97k     Avg Pace=5'38       Avg Pulse=140

Total Distance=51.1k

Week Aug 16th- Aug 22nd

Mon              31'34    5.37k        Avg Pace= 5'52    Avg Pulse= 135
Tues            Raining the whole day
Wed              53'25    7.98k      Avg Pace= 5'57      Avg Pulse= 135*Slight spike
Thurs            59'58    10.22k      Avg Pace= 5'52    Avg Pulse= 135
Fri                1:00'01  10.55k      Avg Pace= 5'41    Avg Pulse= 140
Sun            1:57'11    19.76k      Avg Pace=5'55      Avg Pulse=135

Total Distance=54.9k

Resting Pulse= 43-45
weight =66.5 kg

So far enjoying my base build up, I'm going to get my first dose on Weds, so might take 3-4 days of break... other than that all is good here coach.
Just spending my time reading up on running, re reading all of my running books.  Hope all is well there coach, tc and cheers

[Anba]

This is my typical easy run coach

   
Breakdown of my recent long run
First 10k
   
Last 10k
   

[TheEd]

great feedback Anba .. this is looking good

more to come

TheEd

[Anba]

Good day Coach,

Week Aug 23rd- Aug 129h

Mon
35'51 5.57k
Avg Pace= 6'26 Avg Pulse= 129

Tues
44'17 7.73 k
Avg Pace= 5'43 Avg Pulse= 138

Wed
22'38 4.16k

Pace=5'26 Pulse=142

1k Fast run =3'58 pulse=176
cool down run =1.4k
got my first Vaccination dose today, took 3 days break. Thurs-Sat

Thurs
RESTING

Fri
RESTING

Sun
nice slow jog
48'24 7.Ik
Avg Pace=6'49 Avg Pulse=128

Total Distance=27.1k

Week Aug 30th- Sept 5th

Mon
37'06 6.14k
Avg Pace= 6'02 Avg Pulse= 130

Tues
1:00'17 10.03 k
Avg Pace= 6'06 Avg Pulse= 134

Wed
48'58 8.22k
Avg Pace= 5'57 Avg Pulse= 135

Thurs
55'28 9.76k
Avg Pace= 5'41 Avg Pulse= 141

Fri
53'24" 8.21k
Avg Pace= 6'30 Avg Pulse= 124

Sun
1:56'56 20.05k
Avg Pace=5'49 Avg Pulse=139

Total Distance=62.4k

Resting Pulse= 43-46
weight =66.3 kg

brief report for the 2 weeks, so far good... just sometimes I'm having slight tightness around my right knee... especially at the back of the knee, never had this issue before...
it might have started 3 weeks ago, while I was doing a bit of gardening, sitting full squat asian style... thats when i noticed it...
then later comes and go.
thank God, no issues when im running ... I only noticed this after getting up after sitting for some times etc... no pain..just a tightness... other than that. enjoying my runs, especially my long runs ... nice and relaxed...im trying to run them around 2 hrs.
have a great week coach.Tc

[Anba]

Good day coach, regarding the tightness on the right knee.. I think it's a Baker's cyst@ Popliteal cyst...
I can feel the swelling in back of the right knee..
so far no pain when I'm running..
I suspect I might aggravated it sometime last month, when I was doing some gardening by squatting ...or some other activity cause I remember having it on and off...

Any advice coach what to do? Tq

[TheEd]

Hi Anba .. hopefully you able to sort it out without much fuss

MrsDuck's training group laugh, when I ask the athletes not to do any gardening in the week leading up to races or time-trials



good luck TheEd

[Anba]

Tq coach...
Just a brief update...
Went to see the Orthopedic Dr, and did a MRI scan...
1.Popliteal cyst 
2.Bucket Handle medial meniscus tear 
3.Articular cartilage erosion , Femoral Chondromalacia 

Interestingly coach, when the  Dr was  doing the physical test on my right foot to check for ACL, meniscus issue or any pain ... There was no pain or problem...
So far I'm resting now, and honestly feeling down a bit... But on the positive side, I can still walk, extend, climb stairs  generally...no pain so far... 
The Dr is advising me to do a surgery..but I'm still looking for some other Opinion

[TheEd]

Wow Anba .. not good .. a 2nd opinion is defintely an option

TheEd
ps.. gardening and runners, don't go hand in hand

[Anba]

Good day coach....
Lol...true coach...
I was thinking about how this might happened and I do have a theory Coach...

-  2 months ago Altered my foot strike from forefoot to more midfoot... emphasizing on creating more vertical force
- I did this after reading the book Running Reborn- Shane Benzie
- might have overdone in pounding to get a vertical force... couple with the usage of the carbon plated shoes 
The force  might have caused issues on the calf muscles.
-Early August I observed the pain behind my knees, now I believe  the location of the pain as the bbith Gastrocnemius Headd @Medial and Lateral...
- And I believe it's from here that the problem might have developed.... Combined with kneeling and squating during gardening.

I guess it's my fault... Lol... Should have done it with proper guidance...
No worries coach, in the meantime I'm doing more strengthening work for the core, glutes. Etc like clams shells, bridges ,crunches, etc...

P/s. ...ermmm...I did do a 20 mins of running today.. haha... If I didn't my head would have exploded...