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.

Giddy-up!

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
  

After 10 days of mandatory rest because of my knee (no running or cycling), I did my “observance” of June 5th’s National Running Day this morning…

It wasn’t pretty, but it was a run and it felt good to get out on the road again.

OK, it was mostly a run. After 2.6 miles at an easy pace (9:30), I switched to a “run-walk-run” pattern since my knee was a little sensitive and I was generally stiff from 10 days of rest. I did about 2 minutes of running and 20-40 seconds of fast walking for an average pace of 10:35. Neither pace is what I am used to, but it was what felt comfortable and, even more important, smart, given my overall condition.

I will rest Saturday and then run again on Sunday.  I still may follow-up with my doctor, depending upon how I feel.

With the San Francisco Marathon – 2nd Half a week away plus how I felt this morning (during and after the run), I will probably practice a “run-walk-run” pattern on Sunday’s long run. The “2nd Half” is a MUST DO for me, since it will qualify me for the “Half It All” medal.  Participation is essential and “finishing” is the goal (rather than a specific time…other than the 3.5-hour course llimit for the 2nd Half, of course!) I GOT MY EYE ON THE PRIZE!

With that, here are two great and encouraging runner “reads” I saw recently:

• A Message To Non-Runners, by Mark Kennedy
• A Champion: By Definition, by John “the Penguin” Bingham

Have a great weekend and if you are running a race this weekend (which many of my fellow Run It Fast Club members are), have an amazing run weekend!

‘Training’ Journal – 6/7/13:

• Current plan: San Francisco Marathon – 2nd Half Training Plan
• Today’s session: 5 mile easy run
• Comments: I did 5.38 @ 10:11 avg pace

A dying, big toe toenail has a very different sound from a healthy one when you scratch it. Just another souvenir from my 50K…actually, both big toes are “in process” right now.

Took a picture, but thought it best not to post…

‘Training’ Journal – 6/3/13:

• Current plan: San Francisco Marathon – 2nd Half Training Plan
• Today’s session: Rest & recovery day 7/10
• Comments: nada