Today was my 4th run since returning to running after over 4 months break due to a diagnosis of degenerative cartilage. I am starting my running training from scratch by beginning with 5km runs for a couple of weeks and from there on increasing the distance of these runs at around 10% per fortnight. My training so far has been a run day, a ride day and a rest day. The run and ride days I may switch around depending on weather.
I have managed to incrementally improve my running speed in each of the first 4 runs starting with my 1st run on the 1st Jan. 2012 taking 29m29s, 2nd run on the 4th taking 27m45s, my 3rd run on the 8th taking 27m11s and today’s, the 11th, my 4th run, taking 26m16s.
Each of my runs has maintained a similar heart rate keeping it around the cusp of my Aerobic and Anaerobic zones. Today I spent 63.4% of the time in my Aerobic zone and 34% in my Anaerobic zone with no time spent in my VO2Max zone.
My heart rate always goes up near the end of the run as the last bit is uphill and I try really hard to not let my speed drop.
As usual, I finished off with a brisk walk home at an average speed of 7.3 kph.
Details Running:
- Start Time:- 6:38am
- Distance:- 5.14 km
- Duration:- 26m15s
- Av Pace:- 5m06s/km
- Av Speed:- 11.8 kph
- Energy:- 2,314 KJ’s
- Av/Max HR:- 166/175 bpm
Walking:
- Start Time:- 7:04 am
- Distance:- 2.09 km
- Duration:- 17m11s
- Av Pace:- 8m14s/km
- Av Speed:- 7.3 kph
- Energy:- 1,008 KJ’s
- Av/Max HR:- 120/162 bpm
Most importantly, there is no sign of knee pain from today’s run or walk. I know its early days but its certainly a good start to my Marathon training.
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