Training Log Archive: mklimekIn the 7 days ending Aug 16, 2015:
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Sunday Aug 16, 2015 #
8 AM
Road 1:58:00 [3] 17.0 mi (6:56 / mi)
mostly pain free, downhill still bothers the knee quite a bit, but mostly just achey at times... no real sharp pain. Did this run in the middle of the afternoon, so carried lots of water and some Gatorade to help with the gallons of sweat
Saturday Aug 15, 2015 #
8 AM
Road 1:07:00 [3] 10.09 mi (6:38 / mi)
achey at the start of the run, once it warmed up there really wasn't any pain, once instance of sharp pain, but actually felt better after that
Friday Aug 14, 2015 #
8 AM
Treadmill 1:17:00 [3] 11.85 mi (6:30 / mi)
10 min warmup with 3 x strides,
30 min tempo (5:46 down to 5:36 = 4:40 average)
3 min easy jog
3 x 6 min (5:30, 5:27, 5:22/mile)
10 min cooldown
*** 20 min shake out in pool ***
No pain during tempo, little bit achy during cool down, for some reason running slowly hurts the knee a lot more than running hard.... ? weird ? Did this workout on the treadmill just to be safe with the knee, keep the surface flat and also because of the accumulating smoke here. I am thinking that next week I can go back to running the workouts outside again. The knee seems to be headed in the right direction at this point. Yeah!
30 min tempo (5:46 down to 5:36 = 4:40 average)
3 min easy jog
3 x 6 min (5:30, 5:27, 5:22/mile)
10 min cooldown
*** 20 min shake out in pool ***
No pain during tempo, little bit achy during cool down, for some reason running slowly hurts the knee a lot more than running hard.... ? weird ? Did this workout on the treadmill just to be safe with the knee, keep the surface flat and also because of the accumulating smoke here. I am thinking that next week I can go back to running the workouts outside again. The knee seems to be headed in the right direction at this point. Yeah!
Pool 20:00 [3] 2.35 mi (8:30 / mi)
Thursday Aug 13, 2015 #
7 AM
Road 1:12:00 [3] 10.44 mi (6:54 / mi)
knee actually felt better today, more achy than sharp pain. Wouldn't say it felt good, but was less irritated than yesterday.
Wednesday Aug 12, 2015 #
7 AM
Road 1:05:00 [3] 9.18 mi (7:05 / mi)
Quite a bit of knee pain, did come and go though... probably irritated from yesterday's workout
Lifting (- legs due to knee) 30:00 [3]
Circuit (- legs due to knee) 20:00 [3]
6 PM
Pool (Elliptical) 30:00 [3] 3.53 mi (8:30 / mi)
Tuesday Aug 11, 2015 #
7 AM
Treadmill 1:21:00 [3] 12.15 mi (6:40 / mi)
10 min warmup
40 min tempo (5:55 Down to 5:39 for an average of 5:48/mile)
3 min easy
3 x 4 min (5:34, 5:31, 5:28/mile average)
10 min cooldown
Knee felt good throughout the tempo, started to get sore on the 4 min pieces, especially at the end when I was pushing it and my form started to pound a little more. 5:49/mile average felt awesome, like I could go forever... which is a happy improvement from the comfort of 6:00/mile
40 min tempo (5:55 Down to 5:39 for an average of 5:48/mile)
3 min easy
3 x 4 min (5:34, 5:31, 5:28/mile average)
10 min cooldown
Knee felt good throughout the tempo, started to get sore on the 4 min pieces, especially at the end when I was pushing it and my form started to pound a little more. 5:49/mile average felt awesome, like I could go forever... which is a happy improvement from the comfort of 6:00/mile
Pool 20:00 [3] 2.35 mi (8:30 / mi)
Monday Aug 10, 2015 #
7 AM
Road 1:15:00 [3] 10.5 mi (7:09 / mi)
knee felt better as I went, points in the middle where it didn't bother me at all. Felt better going up hill, most sore headed down hill.
Lifting (- legs due to knee) 30:00 [3]
Circuit (- legs due to knee) 20:00 [3]
5 PM
Pool (Elliptical) 30:00 [3] 3.53 mi (8:30 / mi)