The best run of the week was my run on Friday where I pounded out some intervals. Now, I admit that it was an easier interval session (with recoveries as long as the intervals), but I nailed it. The design of the workout was to do 6 repeats and between 6:36 and 6:56 (roughly 10k). My splits were a consistent 6:33 to 6:39 and my HR was a consistent 163 - 168, which is on the low side of a 10K effort (probably more like 169-172 for me). This proves that my fitness is not all that bad despite the off year and relatively low miles of late.
I think what I really need is to sign up for a race. Overall my knee feels fine, not perfect, but fine. There isn't really much doubt in my mind that my meniscus is fixed. That part is fairly to figure out since I accomplished both my December goals somewhat easily. The only outstanding question is whether this cyst/bump that has formed is an issue. Nonetheless, I think I can sustainable train at this level, and maybe even a slightly higher level, through the winter as I allow my body to realign and re-balance. The impulsive part of me desperately wants to just pull the trigger on a race, but I have an outstanding doctor appointment that the analytical/smart part of me thinks should happen first. We'll see which side wins!
|Tuesday||3||Easy with my kids |
Body Weight Strength Training
|Wednesday||6||Christmas Morning Trails|
|Friday||7||6 x 2 min w/ 2 min recovery|
|Saturday||9||Coyote Ridge Trails|