My knee seems to be getting better but still has some pain. I now believe it's just an overuse injury and not a floating bone spur. The cross-training (combo of spinning, elliptical and treadmill) did not seem to aggrivate it any more and it is actually getting better. I'll probably do the same workout this week although I'd really like to get out and run some intervals and a tempo run in preparation for the Half Marathon on Sunday.
I really wasn't sure what I was going to run today because of my knee. But I did know I wouldn't run 20, as I originally planned, since everyone advised against it. I got up at 5:30 to give myself plenty of time to run some substantial miles anyway. I had predetermined that if my knee started hurting (got any worse) that I would just stop at whatever milage, but as I ran it didn't seem to get worse so I just kept going. During my run miles 7,8,9 seemed really hard. There are some rolling hills in those miles and my legs just seemed to want to quit, they got really heavy and stiff. I pushed through and actually felt much better on miles 11,12,13. I hope this is not any indication how I'll feel at the race on Sunday. I'm hoping to run a 6:45 pace but it seems impossible in my mind right now since that's a full minute faster than today's run.
I was supprised to find out, after I completed this run, that this run is exactly what my training schedule had for next week's long run (15 miles @ 7:46) and I hit it right on the mark. :-)
| 1/6/2013 |
| Mile |
Time |
HR |
HR % |
Elevation
Gain |
| 1 |
7:27:00 |
140 |
72% |
70 |
| 2 |
7:32:00 |
152 |
80% |
115 |
| 3 |
7:52:00 |
152 |
80% |
93 |
| 4 |
7:41:00 |
151 |
80% |
44 |
| 5 |
7:41:00 |
150 |
79% |
33 |
| 6 |
7:43:00 |
149 |
78% |
42 |
| 7 |
8:19:00 |
152 |
80% |
118 |
| 8 |
7:45:00 |
150 |
79% |
91 |
| 9 |
7:54:00 |
152 |
80% |
70 |
| 10 |
7:57:00 |
150 |
79% |
76 |
| 11 |
7:55:00 |
155 |
82% |
98 |
| 12 |
7:55:00 |
155 |
82% |
147 |
| 13 |
7:42:00 |
155 |
82% |
54 |
| 14 |
7:45:00 |
155 |
82% |
27 |
| 15 |
7:30:00 |
159 |
85% |
76 |
| |
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|
|
| Total |
116:38:00 |
152 |
80% |
|
| Pace |
7:46:32 |
|
1152' Elevation Gain |
|
| Where Run - Smallville, Small Loop & Smallville again to make 15 miles. |
| Weather - 32 Degrees |
Target:
Long Run - 15 Miles @ 7:41
Note:
My knee was just slightly hurting. Afterwards not any worse. This was supposed to be a 20 mile day but I opted for 15 since I have the 3M Half Marathon next Sunday.
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Psalm 90:14
Surprise us with love at daybreak;
then we’ll skip and dance all the day long.
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