However the condition was slowly becoming better.
Monday went to pool for water running, as well as some hard freestyle kicking with board.
Tuesday - miraculously the knee like feeling normal. The uncomfortable was completely gone. Thus I went for a very slow and careful 8 km.
I did the same 8 km on Wed, then step up to 10 km on Thurs, followed by a 13 km on Fri.
Started with jog and run, slowly increase intensity and duration of running.
By Saturday some fatigues shown on knee again with uncomfortable sign - through out the day. Saturday training was done in pool.
Sunday morning - completed a 16 km run with mixed effort.
So far the knee area was alright - except feeling some "tightness" and soreness. The thigh muscle feeling some "soreness" deep inside, that I feel if I can reach that deep area to massage it.
I hope this is a good sign along with the improvement of weather.
Last week the island nourished with a rain. Grow of grasses turn Padang Polo a bit greenish. For the past week, the weather was not as hot as previous although temperature still high.
Next week will have to rush for an assignment for "administrative purpose".
Will also spend the weekend travelling to outstation.
The pace of life never slow down. It keep on rumbling.
With the injury, there will be less stress of carry out training while.
However, I still hope the different training and rest at this moment can benefit running in another way.
| Week -13 (03-28-16 to 04-03-16) | ||||||
| Day | Distance | Time | Speed | Route | |||||
| Mon (Mar 28 16) | Pool running and kicking. | ||||||||
| Tue (Mar 29 16) | 8 kilometers | 1:00:23 min | 7:33 min/kilometer | ||||||
Recovery, Notes: Very slow jog. Mixed with walking. Focus on lifting foot. Slight twitching and uncomfortable at the end of run but brief. Night - not uncomfortable. Next morning - no pain upon wake up. Post run - core workout and stretching.
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| Wed (Mar 30 16) | 8 kilometers | 51:40 min | 6:28 min/kilometer | ||||||
Recovery, Notes: Slow jog. Mixed with walking in between. Same distance with slightly faster effort. Focus on lifting foot and maintain turnover. Not feeling uncomfortable during run. Night - slight to non of pain. Next morning - not pain upon wake up. Post run - core workout and stretching.
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| Thu (Mar 31 16) | 10 kilometers | 58:18 min | 5:49 min/kilometer | ||||||
Recovery, Notes: Slow jogged. Increase distance by 2 km. Maintain or fasten leg turn over. Able maintain longer duration without walking. Postrun, night and next morning - no pain or uncomfortable. However still not dare to push the leg. Postrun - core workout and stretching.
| |||||||||
| Fri (Apr 01 16) | 13.1 kilometers | 1:08:29 min | 5:14 min/kilometer | ||||||
Easy, Notes: Kristal-Botanical small loopx2-Youth Park-Polox2-Kristal. Maintain effort and leg turnover. Pace was good at certain km probably due to fresh leg. At certain point feeling tired of muscle to maintain the running gait and effort. Towards the last few km feeling dull at right point of knee.
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| Sat (Apr 02 16) | |||||||||
Water Running, Notes: Freestyle kicking x 150m, water running 5min1min rest x 5, Freestyle kicking x 150m. Leisure swim x 200m. Wake up morning - no pain while walking. Running a few steps feeling light pain at right knee. Decide skip run and do pool activity. Evening - still have still pain on side of right knee while walking esp when heel touch the ground and during transition from heel to front feet.
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| Sun (Apr 03 16) | 16.3 kilometers | 1:23:54 min | 5:08 min/kilometer | ||||||
Easy, Notes: Morning - ran a few steps feeling no pain at right knee. Decided went out for run. Run at moderate intensity focus on stride, gliding and lifting. Occasionally run at high intensity. Leg was more tired towards the end. No pain but some dull feeling occasionally towards the end. After run - no pain but feeling but tightness around knee. Not dare to put normal energy on the right leg. Postrun - core workout and stretching.
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