12-08-2015, 10:47 AM
So went to see a new physio. She's changed around my after run stretches & exercises & given me some daily stretches to do. The result is the knee has reduced to an occasional tightness but no pain. She's asked me to get to full training as soon as I can so she can she see how the knee responds.
With that in mind i've started a cycle this week. Planning on 5 sessions this week, 6 next. Looks like if I stick to a 140 BPM on the easy runs this will mean round 48k a week which seems low enough (when I caused the knee problem I was doing high 60s to low 70s).
Over the last couple of weeks i realized gps was useless on the track & all my previous figures were meaningless. I'm now timing 400m laps. Current 5k TT is 18:36 which I'm using to calculate:
2k @ 4:50
1k @ 4:40
400m @ 4:30
I did my first park run this weekend & got 18:54. I was aiming for 18:45 but went with too slow a pace on the first 3k & I couldn't make it up at the end.
I have my first 10k race (Winsford) scheduled for 4/10, 3 cycles away. Between now and then I plan to do the following on my race days:
cycle1 -another park run.
cycle2 -see how fast i can run the winsford circuit.
cycle3 -Winsford 10k. Hoping for a sub 39.
With that in mind i've started a cycle this week. Planning on 5 sessions this week, 6 next. Looks like if I stick to a 140 BPM on the easy runs this will mean round 48k a week which seems low enough (when I caused the knee problem I was doing high 60s to low 70s).
Over the last couple of weeks i realized gps was useless on the track & all my previous figures were meaningless. I'm now timing 400m laps. Current 5k TT is 18:36 which I'm using to calculate:
2k @ 4:50
1k @ 4:40
400m @ 4:30
I did my first park run this weekend & got 18:54. I was aiming for 18:45 but went with too slow a pace on the first 3k & I couldn't make it up at the end.
I have my first 10k race (Winsford) scheduled for 4/10, 3 cycles away. Between now and then I plan to do the following on my race days:
cycle1 -another park run.
cycle2 -see how fast i can run the winsford circuit.
cycle3 -Winsford 10k. Hoping for a sub 39.