February off to a Good Start
Week one of February has come to and end, at least from my exercise perspective as I hear there some sort of a football game on later tonight (BTW: Go Saints!). As far as my running went it was a very successful week, with and asterisk.
The success was completing a total of 32km for the week, my highest total since last summer. I am on track to average 30km per week this month, as planned. I've already posted about the first two runs of the week, but the other two went like this...
After an off day on Thursday, when I did leg weights and rode on the stationary bike for a half-hour, I hit the gym and the treadmill at lunchtime on Friday for what turned out to be 7km. I went a bit too hard in retrospect (resulting in the asterisk mentioned above) and paid for it with worse than normal pain in the right knee. I started off at a relatively easy 6.5mph and had notions of sticking to that pace for 6km, but feeling pretty good I decided to shake things up a little and ended up running a pyramid in this fashion:
The whole thing ended up taking me 37:14, which meant I ran at an average pace of 5:19/km. Although in and of itself this should not have posed a problem, I think the fact that the treadmill was set at a 2.0% incline means that I actually worked harder that the pace would have indicated. In any case, by the time I got home my knee was tight as a finely tuned banjo string and I was forced to pull out the ice pack for the first time in months.
By Saturday I was feeling better, though not 100%, and went out for another run through Rosedale. It was pretty cold out, but nice and sunny and pretty still. The only time I was really chilled was when I ran over a few bridges and had the wind blow right through me. I ended up doing a nice and comfortable 11km at a (for me, and for the moment) decent pace of 5:43/km.
Today we cross-country skied and it was great. It was cold when we started out (-12C), but sunny and no wind. The wax on our skis was working perfectly for the most part and we managed a really fun 13km before eating lunch and heading home.
The best part about the first week of February? I can't wait for the second.
The success was completing a total of 32km for the week, my highest total since last summer. I am on track to average 30km per week this month, as planned. I've already posted about the first two runs of the week, but the other two went like this...
After an off day on Thursday, when I did leg weights and rode on the stationary bike for a half-hour, I hit the gym and the treadmill at lunchtime on Friday for what turned out to be 7km. I went a bit too hard in retrospect (resulting in the asterisk mentioned above) and paid for it with worse than normal pain in the right knee. I started off at a relatively easy 6.5mph and had notions of sticking to that pace for 6km, but feeling pretty good I decided to shake things up a little and ended up running a pyramid in this fashion:
- 5 minutes @ 6.5mph
- 5 minutes @ 6.8mph
- 5 minutes @ 7.1mph
- 10 minutes @ 7.5mph
- 5 minutes @ 7.1mph
- 5 minutes @ 6.8mph
- 2:14 minutes @ 6.5mph
The whole thing ended up taking me 37:14, which meant I ran at an average pace of 5:19/km. Although in and of itself this should not have posed a problem, I think the fact that the treadmill was set at a 2.0% incline means that I actually worked harder that the pace would have indicated. In any case, by the time I got home my knee was tight as a finely tuned banjo string and I was forced to pull out the ice pack for the first time in months.
By Saturday I was feeling better, though not 100%, and went out for another run through Rosedale. It was pretty cold out, but nice and sunny and pretty still. The only time I was really chilled was when I ran over a few bridges and had the wind blow right through me. I ended up doing a nice and comfortable 11km at a (for me, and for the moment) decent pace of 5:43/km.
Today we cross-country skied and it was great. It was cold when we started out (-12C), but sunny and no wind. The wax on our skis was working perfectly for the most part and we managed a really fun 13km before eating lunch and heading home.
The best part about the first week of February? I can't wait for the second.
Labels: cross country skiing, injury, running
posted by Vava at
3:55 PM
1 Comments:
February is looking good!
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