26-01-2015, 03:07 PM
Hi,
Its nice to be back and able to run again!!
I think the strength drills are paying off! The acute pain in the outside of the left knee it gone. Sometimes when going downstairs and there is a leg twist there's a slight negative feeling in the affected area but during running at paces under 5' it has been ok.
Have been putting some pressure into my legs and the knee is holding quite good. Basically I've been running by feeling and it has been GREAT! although I have to back-off.
Tue, 7.0 km, 32:37 @4:39
Thu, 11.5 km, 52:37 @4:33 (this for me was a nice run with lots of positive feeling)
Sat, 20.0 km (18km off-road), 1:38:12 @4:54
This week I'll be running every other day (starting today) and the pace will be driven by HR (avg <=140) up to 1h sessions. So it will drop to 5:30 / 5:40.
If next Sunday the knee still is like today I'll slowly resume the program next week targeting the 5x2k @(4@10-15)/km. And probably try to push the last one bellow 4'/km. Lets see if I can achieve this.
I also need to introduce more rest. At this stage running 7 days in row is just too much. So i'll try to start slowly and see how everything develops.
One thing is sure, either it was because of 1 month of cycling or because the strengthening drills (mostly glutes) , it much easier to run around sub 5'.
Toward the end of the week I'll report again.
Have fun,
Its nice to be back and able to run again!!
I think the strength drills are paying off! The acute pain in the outside of the left knee it gone. Sometimes when going downstairs and there is a leg twist there's a slight negative feeling in the affected area but during running at paces under 5' it has been ok.
Have been putting some pressure into my legs and the knee is holding quite good. Basically I've been running by feeling and it has been GREAT! although I have to back-off.
Tue, 7.0 km, 32:37 @4:39
Thu, 11.5 km, 52:37 @4:33 (this for me was a nice run with lots of positive feeling)
Sat, 20.0 km (18km off-road), 1:38:12 @4:54
This week I'll be running every other day (starting today) and the pace will be driven by HR (avg <=140) up to 1h sessions. So it will drop to 5:30 / 5:40.
If next Sunday the knee still is like today I'll slowly resume the program next week targeting the 5x2k @(4@10-15)/km. And probably try to push the last one bellow 4'/km. Lets see if I can achieve this.
I also need to introduce more rest. At this stage running 7 days in row is just too much. So i'll try to start slowly and see how everything develops.
One thing is sure, either it was because of 1 month of cycling or because the strengthening drills (mostly glutes) , it much easier to run around sub 5'.
Toward the end of the week I'll report again.
Have fun,