- Distance 5.70 miles
- Time 01:02:32
- Average Speed 5.47 mph
- Average Pace 10:58 min/mile
- Heart Rate Average 181.00 bpm
- Heart Rate Max 168.00 bpm
- Resting Heart Rate 68.00 bpm
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July 17, 2008
Grade school track- Distance 3.12 miles
- Time 00:29:28
- Average Speed 6.35 mph
- Average Pace 9:26 min/mile
- Heart Rate Average 175.00 bpm
- Heart Rate Max 183.00 bpm
- Resting Heart Rate 68.00 bpm
Knee felt great all day, so I went down to the track to test myself. Ran 5k in under half an hour. The knee MOSTLY felt good, but I'm still very ginger about it. I'm a little worried. Plus, I feel like my cardio is beginning to suffer -- I'm giving back my gains.
Comments
Your pace was great for the distance. Did you alternate directions on the track as running the same way can slowly aggravate the IT band as well.
I think you are learning the sport of distance running fast and plateaus will be found but on Saturday when you do your marathon training run try to find the level terrain and focus on proper form. Even go in a slower or shorter group if you have to but if your form holds you knee shouldn't go much above discomfort. Also your average HR was much lower than the 5 mile run you did at a slower pace earlier in the week, so you obviously haven't lost your endurance or anything. You just need to focus on running with form that won't tear your body up and I think you know how and the experts in your marathon group also can teach it.
Also I think you should post your long marathon runs as Sunday so I can chase you the rest of the week with my runs.
Keep at it and don't get discouraged, and remember to keep stretching after you workout. Before I'm not a fan just warm the muscles up with slower pace and some squats with no weights, but after stretch for a solid 15 min. Repeat them if you have too.
Good luck
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