18-01-2015, 11:43 PM
Hi,
Have been away for some time but hope to return back to the training sessions.
Since my last post I followed the plan (2nd cycle) up to almost the 6x1 fartlek workout.
Was not posting because lack of time, most of the runs took place after 11pm.
the 2nd cycle went like a charm, did the easy workouts very easy (also got a garmin watch which helped a lot), did the long run (23km over 2h and avh hr 136). After the 2nd 6x1km session I started to see a very stable HR, it was very easy to lock the hr between 135 and 142 beats. But more important was to see that pace was getting faster while the avg hr was < 140.
the day before the fartlek, I went into the woods for an easy run in a softer ground and ironically in one of the steps (left leg) I felt a stab on the outside of my left knee, which then turn into a numb feeling around it. At home I used ice to see if it help.
The next day the knee was still numb and going downstairs was getting more pain and lack of strength on the left leg. But walking on flat for several minutes seemed to calm down.
Stopped running, took some doses of voltaren pills and every other hour was applying voltaren gel to the knee. Pain went more or less way and over the next weekend I had a 10k race scheduled. So I went for it, during warmup felt no pain and was confident.
The race went smoothly up to the 6k. where a descent brought back the knee pain, to get things worse the last km was a long 6% way down. And that just messed up. It was a "bitter" race. I finished under 40m (and objective) but payed a high price. The next week was limping and with an ITB syndrome.
The race Nov 09:
1k: 3:48
2k: 3:41
3k: 3:54
4k: 4:00
5K: 4:02
6k: 3:46 down
7k: 4:04 up
8k: 4:34 up
9k: 4:19 up ending and start descending
10: 3:26 6/7% full down.
-- 39:18
Stopped running during the rest of Nov. Well I tried from time to time but after 12 minutes or about 2km+ the pain was returning. Even if I'm sat for long periods of time behind a computer the knee hurts or feels strange once I stand up, among other postures (cannot cross the right leg over the left for instance).
Then I start cycling (home trainer) and the light spinning did a wonderful job and knee start feeling better. Also started do some stretches and foam roller drills, then I moved to theraband strengthening exercises. But every time I tried to run the pain came back after a while.
I already was registered for the end of the year 10km race at Lisbon (27 Dec) so I went there even without very much training.
1k: 5:24
2k: 4:36
3k: 4:03
4k: 3:52
5K: 3:54
6k: 4:09
7k: 4:21
8k: 4:34
9k: 4:29
10: 3:43
-- 43:26
It was crowded and difficult to find space to run. I finished with a time of 43:26 and found out that running "faster" was feeling less "pain" in the knee.
On the 1st of Jan 2015 I did a long bike ride to start the year with a nice ride but after km 72 where I arrived to some steeper hills the knee went down again and I dragged myself home.
The last 2 weeks I've been resting and did some hip rotator strengh drills. Pain seemed to went away and today I went again for a run. And what a JOY. ran for 5k at a faster pace and no pain at all.
Lets see how the knee is tomorrow when I wake up and come downstairs for breakfast.
Hopefully I will start running again with more rest and maybe I could be back to "business again". I'm eager to get the same feeling I was getting during the 2nd cycle but then I also have to resume cycling again so it will be difficult to balance things out. But I really need to run, otherwise I feel nuts.
Tomorrow I'll rest and will try to run another 5k a bit slower next Tuesday.
Have fun..
Have been away for some time but hope to return back to the training sessions.
Since my last post I followed the plan (2nd cycle) up to almost the 6x1 fartlek workout.
Was not posting because lack of time, most of the runs took place after 11pm.
the 2nd cycle went like a charm, did the easy workouts very easy (also got a garmin watch which helped a lot), did the long run (23km over 2h and avh hr 136). After the 2nd 6x1km session I started to see a very stable HR, it was very easy to lock the hr between 135 and 142 beats. But more important was to see that pace was getting faster while the avg hr was < 140.
the day before the fartlek, I went into the woods for an easy run in a softer ground and ironically in one of the steps (left leg) I felt a stab on the outside of my left knee, which then turn into a numb feeling around it. At home I used ice to see if it help.
The next day the knee was still numb and going downstairs was getting more pain and lack of strength on the left leg. But walking on flat for several minutes seemed to calm down.
Stopped running, took some doses of voltaren pills and every other hour was applying voltaren gel to the knee. Pain went more or less way and over the next weekend I had a 10k race scheduled. So I went for it, during warmup felt no pain and was confident.
The race went smoothly up to the 6k. where a descent brought back the knee pain, to get things worse the last km was a long 6% way down. And that just messed up. It was a "bitter" race. I finished under 40m (and objective) but payed a high price. The next week was limping and with an ITB syndrome.
The race Nov 09:
1k: 3:48
2k: 3:41
3k: 3:54
4k: 4:00
5K: 4:02
6k: 3:46 down
7k: 4:04 up
8k: 4:34 up
9k: 4:19 up ending and start descending
10: 3:26 6/7% full down.
-- 39:18
Stopped running during the rest of Nov. Well I tried from time to time but after 12 minutes or about 2km+ the pain was returning. Even if I'm sat for long periods of time behind a computer the knee hurts or feels strange once I stand up, among other postures (cannot cross the right leg over the left for instance).
Then I start cycling (home trainer) and the light spinning did a wonderful job and knee start feeling better. Also started do some stretches and foam roller drills, then I moved to theraband strengthening exercises. But every time I tried to run the pain came back after a while.
I already was registered for the end of the year 10km race at Lisbon (27 Dec) so I went there even without very much training.
1k: 5:24
2k: 4:36
3k: 4:03
4k: 3:52
5K: 3:54
6k: 4:09
7k: 4:21
8k: 4:34
9k: 4:29
10: 3:43
-- 43:26
It was crowded and difficult to find space to run. I finished with a time of 43:26 and found out that running "faster" was feeling less "pain" in the knee.
On the 1st of Jan 2015 I did a long bike ride to start the year with a nice ride but after km 72 where I arrived to some steeper hills the knee went down again and I dragged myself home.
The last 2 weeks I've been resting and did some hip rotator strengh drills. Pain seemed to went away and today I went again for a run. And what a JOY. ran for 5k at a faster pace and no pain at all.
Lets see how the knee is tomorrow when I wake up and come downstairs for breakfast.
Hopefully I will start running again with more rest and maybe I could be back to "business again". I'm eager to get the same feeling I was getting during the 2nd cycle but then I also have to resume cycling again so it will be difficult to balance things out. But I really need to run, otherwise I feel nuts.
Tomorrow I'll rest and will try to run another 5k a bit slower next Tuesday.
Have fun..