Back in October resumed the "program" did the first week but then joined a group of friends in 2 trails, one 43km and another of 32km.
Unfortunately on the second one had a crash/fall about mid way and the left knee (patella) had a "close encounter" with a rock edge. I still finished the trail limping and dragging the left leg. But the knee swollen to a point where I was not able to bent it .
it took a couple of week to get the mobility back and much more time to be able to run without pain.
Over the last I have been more focused on running:
Feb 12-18: 10.4 km
Feb 19-25: 28 km
Feb 26- Mar 4: 29.7 km
Mar 5 - 11: 67.6 km
Last week (1st week of the program)
5x 2.04 km session (targeting 3:55 - 4:05)
Lap Dist (km) Time Pace HR (at start)
1 2.04 7:59 3:55 170 148
2 2.04 7:53 3:52 177 148
3 2.04 7:58 3:54 180 151
4 2.04 7:54 3:52 182 159
5 2.04 8:02 3:56 183 161
First took some time to get into the breath rythm
2nd to 4th seemed easy compared to the first one
5th started slower and had to push a bit to get into 3:54 pace than started to fade out around 1300m
The day after had some soreness on both soleus. But have been stretching a lot and legs feel much better after.
- Long run
Time on feet: 2:16:16
Avg pace: 5:47/km
Avg HR: 142
As I want to run more on trails and aim for a 1/2 sometime ahead I will extend the long runs to > 2h.
2nd Week (this one)
- easy 42min run 8Km @5:12 - HR
- normal run: 1h07 14.7 @4:46
Tomorrow - 6x 1km
target: 1 - 5 @ 3:49 - 3:52 and 6 @ 3:47/8