Week 4: 3/9 - 9/9
Mon: 5.5km morning 28.29 mins = 5.14mins per km;
Wed: 5.5km morning 28.48 mins = 5.17mins per km
Thurs: PT evening
I tried hard to be faster on the shorter runs this week with success!! I think 5.14 mins per KM is a personal best for me! The physio said I was allowed to start back with upper body work at gym although I still have pain on two of the tests he does each visit to see how I'm progressing. It is getting less each week & I find I can do more without pain & the night time pain has declined as well. It was aching a lot at night & affecting my quality of sleep. I recon this week I've almost slept through without waking every hour or so when I roll over. And I only have to see him once this week instead of twice!
So, inverted suspension strap rows, push ups & spiderman push ups were on the agenda Thursday night which I seem to have survived without aggravating the biceps tendon. Yippeee!!!! Spiderman push ups look like this, alternating. I wear a shirt & lack the muscle definition this guy has!!
The long run aim was 16kms, I ran 49 minutes in one direction from home & back again which rendered 16.57kms done! Actual time was 1 hour 39 minutes which equates to 5.97 minutes per km. I need to speed up just a tad if I want to make it in under 2 hours.
Left knee was a little sore (usually sore on the right side) for a change, but I guess as the distance increases so will the niggles & soreness: I just have to try to relax a bit & not stress over it. I'm finding I need the weekend to recover with legs a bit sore on Sunday still, but nothing major.
No scenery this week as I ran along the freeway walking/cycling track other than a few bunnies! Bring on next week - planning on running bayside again.