04-07-2014, 12:20 PM
Hello Ed,
For my short term goal, I got few races I've signed up already before I got injured. I have a 10km race on 13th July which I'm aiming at 52 minutes, 14km race on 10th August which I'm aiming at 75 minutes and a half-marathon on 21st September which I'm aiming at 110 minutes. It depends how my knee recovers, hopefully, start my training program with my physio giving me a green light to start. Considered that I'm injured, I may not be able to do speed workout for another month and haven't done so in the past 2 months but looking to slowly build my weekly mileage back to around 50km in few months time which I've done so in the past. If my recovery goes well, my realistic 10km goal is 48 minutes by the end of year.
For my long term goal is breaking the 45 minute barrier for 10km, 100 minutes for half-marathon and able to run a full marathon.
When I saw my physio, he found out that I had a tight/weak glute, tight ITB, over-training and worn out shoes. My treatment program my physio have given me includes strengthening, stretching and modified running program. For my strengthening includes single leg squat, single leg bridge and side lying leg raise all 3 set of 10 reps twice per day. For stretching, by using a foam roller includes ITB, quads and glute each muscles for couple of minutes twice per day and also sitting piriformis stretch for 30 seconds on each legs twice per day. For my modified training program, I was given 5km for Tuesday, 5km for Friday and 10km for Sunday and increase to one of my 5km to 7km if I don't feel any pain during 5km workout. I got another appointment with him in a week to get my left knee re-assess.
I did ran earlier today on treadmill but I did not feel any pain and able to maintain my natural stride while running which is a good sign. Except there is still an awkward feeling on the side of my left knee. By the way, I usually wear minimal running footwear on treadmill for once a week and all my other running days I wear traditional running shoes outdoor.
Over to you,
4th July - 5km Easy Run (treadmill, no incline)
Time - 00:29:38
AHR - 141 BPM
Temperature - 18C
For my short term goal, I got few races I've signed up already before I got injured. I have a 10km race on 13th July which I'm aiming at 52 minutes, 14km race on 10th August which I'm aiming at 75 minutes and a half-marathon on 21st September which I'm aiming at 110 minutes. It depends how my knee recovers, hopefully, start my training program with my physio giving me a green light to start. Considered that I'm injured, I may not be able to do speed workout for another month and haven't done so in the past 2 months but looking to slowly build my weekly mileage back to around 50km in few months time which I've done so in the past. If my recovery goes well, my realistic 10km goal is 48 minutes by the end of year.
For my long term goal is breaking the 45 minute barrier for 10km, 100 minutes for half-marathon and able to run a full marathon.
When I saw my physio, he found out that I had a tight/weak glute, tight ITB, over-training and worn out shoes. My treatment program my physio have given me includes strengthening, stretching and modified running program. For my strengthening includes single leg squat, single leg bridge and side lying leg raise all 3 set of 10 reps twice per day. For stretching, by using a foam roller includes ITB, quads and glute each muscles for couple of minutes twice per day and also sitting piriformis stretch for 30 seconds on each legs twice per day. For my modified training program, I was given 5km for Tuesday, 5km for Friday and 10km for Sunday and increase to one of my 5km to 7km if I don't feel any pain during 5km workout. I got another appointment with him in a week to get my left knee re-assess.
I did ran earlier today on treadmill but I did not feel any pain and able to maintain my natural stride while running which is a good sign. Except there is still an awkward feeling on the side of my left knee. By the way, I usually wear minimal running footwear on treadmill for once a week and all my other running days I wear traditional running shoes outdoor.
Over to you,
4th July - 5km Easy Run (treadmill, no incline)
Time - 00:29:38
AHR - 141 BPM
Temperature - 18C