Running14:06 2.36 km (5:59 / km) +27m5:39 / km ahr:132 max:157 shoes: New Balance Zante v2
As per physio recommendation: run until I feel the pain in my knee coming on, stop and walk for a minute, jog again until it comes on, walk a minute etc. Did it 3x on the way to the gym and 2 on the way back. Going to track total run time and note what the individual intervals were so I can see any improvement.
Have been getting heavier and stronger (in terms of weights/reps) from the increased gym work since not being able to run, but I'm about the same or worse at body weight exercises. Going to shift my focus a bit to exercises that will actually help running rather than leave me tired for it e.g. core stability, hip and leg strength. Also going to drop the heavy weight leg exercises as the definitely take a decent amount of recovery and limit my running compared to stability exercises which are probably more useful.
Few goals for the next 4 weeks while I try and get back to running
- Press ups: 3 sets of 20 or 40 continuous
- Pull ups: 3 set of 10 or 20 continuous
Running19:24 3.9 km (4:58 / km) +5m4:57 / km ahr:157 max:175 shoes: New Balance Zante v2
Easy jog around Logan park. Knee sore but not terrible. Physio this afternoon.
Upper body, gym session.
At the physio, seems to think the tendon is the issue as its healing pretty slow, could be out for another month. Said I should cut back the running a bit more and only run until I feel the pain then walk.
Running20:04 4.4 km (4:34 / km) +88m4:09 / km ahr:145 max:153 shoes: New Balance Zante v2
Treadmill as I couldn't be bothered leaving the gym and running in the dark, plus it gave me the option of quitting at any point if my knee got sore. Wasn't actually too bad, could feel it start to get sore after about 4mins and it got a bit worse towards the end. Physio again tomorrow.
Erg20:00  4.9 km (4:05 / km) shoes: New Balance Zante v2