With my knee not yet at 100% (I actually don’t know how to rank it right now) and wanting to gradually return to running at an easy pace after 10 days off, I tried the Jeff Galloway, run-walk-run method on this morning’s long run – thus the Galloweee. I started out with a 4 min run to 40 second walk ratio – totally arbitrary decision. After about 4 miles, my knee was bugging me a bit (though not unbearable), so I adjusted to a 4:00/1:00 ratio. I think the additional 20 seconds made it a bit more bearable on my knee. After the change, I averaged about a 10:09/mile pace. Tough, when I think about my pre-injury pacing, but decent still.
I felt OK when I finished the run, having some soreness. I iced the knee while I ate breakfast and wore my knee wrap when we went to church. This afternoon, the knee actually feels pretty good…
Looking forward to next week’s running of the San Francisco Marathon – 2nd half, the 4:00/1:00 ratio & 10:09/mile pace would equate to about a 2:12:35 – given no pacing or knee issues. I’m good with that – especially since the course time limit is 3.5 hours – and my goal is to finish and get the bling. I’ll work on the run-walk-run thing during my runs this week, but I think that ratio it doable.
Training Journal – 6/9/13:
- Current plan: San Francisco Marathon – 2nd Half Training Plan
- Today’s session: 10-mile long run
- Comments: I did 10.67 at a 9:53 min/mi pace.
- Weekly mileage: Running: 16.06 / Bicycling: 0