im so glad to say im back..
in total it took a long 3 weeks, long because if you wanna run and you can´t 3 weeks is a long time.. i was so motivated (too motivated) maybe.
and then i think it was indeed i-t bands and knee overuse...
just wanted too much too fast .. my knee´s were not ready for it yet..
so how did my last month look like ¨training wise¨.
i didn´t sit still, simply because i can´t.
from the moment it started hurting i mean really hurting while i was running
(pain came like always after 10-15mins)
i stopped for like 3 day´s and offcourse not understanding what´s up so after 3 days went again felt fit didn´t hurt so went for a run and again pain...
so the 12th of july i went for a light light jog 20min felt ok
the 15th of july i did swimming and exercises in the pool
like running in the pool 2 mins run 1 to 2 mins rest 8 reps
the 17th 20mins light jog again (offroad) from now on i only train offroad
the 19th 20mins light light jog offroad
the 22th i played 2 hour tennis no pain at all
the 25th again 2 hour tennis no pain
the 26th 2 hour tennis
to and from tennis i did a run 1.5 to go and 1.5 back home (no pain)
so yeah it felt good and really wanted to run again like normal..
the 27th went for a run (offroad) 3k in i felt super fit at a speed 6min p km
5k in stil no pain tough here some hills came in.. and hills up i felt my knees a bit .. nothing like before... this day was very hot 42.3c..
so yeah i was 5k but still had to go back .. ups didn´t think there for a sec..
lost in my cruise control..
so yeah finished the run 10k in total 1 hour 5 mins
very hot day
so i can say i did not loose my fitness (i was a bit worried for that)
as i did 10 k i decided to take some days rest
today 6-8 i did run a 5k
sub 30 so not bad i was happy
soon i guess im gonna go for my 4k trail again and slowly pick up the program again to get my sub 60 10k wich is more then realistic
happy to be back