10.6 km early morning run
Wow, it took me more than 10 days to get from Day 49 to Day 50. Not sure why I fell off the wagon – it just happened. Yes, weather was crappy, but that is just unacceptable as an excuse. I am grateful that I ran into Dave the other day and just set up a run for this morning. Otherwise I don’t think I would have run today… The loss of fitness I encountered over the last 10 days is tremendous – absolutely shocking. I hope this is enough inspiration to get me back on track.
I really struggled keeping up with Dave down on Alderside. I am pretty sure that this would have been easy 2 weeks ago, but today I was just crushed. It was really good to get out this early in the morning. By 8:30 I had my run in already – it felt really good. I did notice my knee again…
||5:19 / 163
||5:06 / 160
||4:44 / 161
Second full month of running! I missed my volume target by 10 km which is fine. Also, a little bit a damper is the issue with my left knee. The pain is not really going away. I may need to take it a little easier to get some relief. But on the plus side I lost more than 2 kg in weight and all fitness numbers are really good (pace, VO2 Max, LT). I cannot complain at all. I signed up for the Marathon clinic next year with the Den. We’ll see how that goes…
Goals for December:
- improve my knee problem
- average weight around 98 kg
- run 280 kms
- average pace < 5:30 min/km
- have fun!
Easy run late in the evening. Very quiet on the streets. Enjoyed the rain drizzle. Knee is acting up again. I am starting to think that it is a knee cap alignment issue. Will try to start doing some stretching exercises.
Easy warm up run to the Den, but somehow I finalized this run on the watch, so a separate run was created. We went down to Lafarge Lake to see the lights. It was really a social run with a few speed intervals, but overall I just put it into medium running. Anyway, this was the last clinic run of the year. The weather was very cooperative and ideal for running – nice and cool and dry. Noticed my knee at warm up and the pain was closer to a 2. It definitely felt duller than Sunday and it went away until about halfway through the run. It then came back with a 3 to 4 and took me a little by surprise. In any it was bearable and it went away fairly quickly. So, does running make the problem go away or worse? Not sure. I don’t think that running makes it worse, but there are likely some strengthening and/or stretching exercise to help improve the issue. I guess it just hasn’t gotten bad enough just yet…
Knee is still bothering me a fair amount. At the beginning I would rate the pain at a 4 out of 10. It started changing my stride momentarily. But after 10min it was much better with the pain subduing to a 2. The hard workout yesterday did not help, nor sitting at a desk all day – although I went out for a 20min walk today. The other not so good thing today was the fact that my crown felt out today and now I need to go to dentist. It was just a matter of time, but I am really dreading this visit…
This long run really got to me. My legs felt like jello on the last 2 km rolling home. I am happy that I was able to run up Heritage Mountain without stopping once (vs 3 times the last time I tried). I did have to take a break on the way back up David again – between Johnson and Lansdowne. Overall my legs were just tired. I think the weekly volume really contributed to it, as looking at the heart rate I averaged 146 bpm which is much less that I thought it would be.
I also had some minor issues with my left knee again – but it doesn’t seem that it is getting worse. For a few moment I felt some weakness in knee, like it was going to give in. But I have felt that feeling in the past and nothing really came out of it. Overall I think these hills actually help build up muscles around the knee (that is my hope, at least). I was careful on the downhills not to put too much pressure, then again I felt so depleted that I couldn’t have taken the downhills much faster anyway. I will be interesting to see how my legs will feel tomorrow.
Easy run in the afternoon. Absolutely uneventful. The only thing to mention is that I did notice the discomfort in my left knee again. I think the kneecap is moving around and in some locations it creates a little bit of pain. It doesn’t prevent me from running, but it is starting to become a major annoyance… Pace was fine and within what I expected. Planning to do a 20km long run tomorrow. I am a little worried how my knee will hold up.
Late start to my easy run, but it was worth the wait. It was at least 12 deg outside and dry. Couldn’t ask for more from the weather. Average pace, uneventful run.
I am starting to feel my left knee more and more. I think it may be a moving kneecap, not quite sure. Seems to be worse when I start running and on downhills. Need to start doing some research if I can mitigate the discomfort with strengthening and/or stretching exercises. Definitely not a pleasant feeling. On the scale to 10 I would call it a 3.