Week One:
April 6 EF 8k
10K actual. Knee pain. Some walking required.
Time not recorded.
April 8 LG 11.8k
Pace way too slow in first half. No problem with lung capacity.
Knee pain/ab cramping early on. Difficult to focus with Kaiser in tow!
Pre run snack: Coffee w/almond milk. 1 Slice GF toast with cashew butter.
Time: 1:15
April 10 EZ 6.5k
7K actual
Pace feeling better but still slow. Knee pain started at 5k but could bear the pain better than Saturday
Lung capacity is good, could have gone longer. No abdominal cramps
Pre run snack: coffee with almond milk and 1/2 TBSP cashew butter
Lots of stops for Kaiser to pee :)
Perfect cool temp.
Time: 44:02 - minus Kaiser breaks approx 39 mins.
Week Two:
April 14 LG 13k
12k actual
Better pace through out - had enough energy at the end to push for the last km
knee pain came in around 5km mark but was bearable. Went away eventually. No cramps!
I missed kaiser but not having him there made a huge difference in focus.
Time 1:02
April 16 EF 8k
10k actual
Felt great. minor knee pain.
Brought Kaiser with me and his back leg was hurting so we had to stop :( Poor Guy.
Switched shoes out for New Balance. Nice weight, good fit. Could possibly use more cushion for knee support for longer distance.
Time: 54:44
April 18 EZ 6.5k
Actual 10k
Really pushed for a faster time today
No Kaiser. Knee pain around the 3km mark but but bearable and sporadic
Extreme knee pain for the rest of the day :(
Need to take 2-3 days off to recover - Happy with my time tho!!
Time 51:00
Week Three:
April 22 EF 8k
Actual 11k
Took it slow today as I did a 2 hour work out a couple hours before.
Brought Kaiser with me and was trying out new shoes - good size and weight but need more cushion. Will add an insole for tomorrow's long run.
Virtually zero knee pain during and after :) Maybe the joint pain supplements are kicking in.
Time 1 hour
April 23 LG 14.5k
Actual 16k
Great run! Minimal knee pain during run and only a little bit after.
Cold rainy weather was perfect. good page at just over 5 min per km.
Need to shave off some time to hit 1:44 mark for race day.
Time 1:24
April 28 EZ 6.5k
9k actual
Super easy pace with Kaiser at the dog park, poor guy is getting old and cant keep up after 7k.
no pain. no time recorded.
Week Four:
April 29 LG 16k
17k actual
Longest run yet. My start felt really slow. Pace around 11k was perfect coming in at just under 5min per km. That the time I need to keep to place in the top 20 on race day. Very challenging to keep that up for the whole 21.1k
I think a realistic goal would be to hit 5min per km. 107.5 mins = 1 hour 47.5 mins. I wont place with this time but I think its whats reasonable for my first time.
Knee pain came on strong around 5k then backed off and was bearable.
New Pains discovered - hips were ready to give out at 16k.
Recovery was easy and pretty much pain less :)
Time 1:29 - average 5:15 per KM.
May 3 EF 10k
Actual 14k
Feeling super strong -knee taping seems to be helping a little.
the pain is pretty much unavoidable though around the 6k mark. Once I get back 8 or 9k it seems to go away a little.
Super easy recovery
very happy with the average pace - still might be hard to maintain for the full 21.5km.
Time: 1:10 average 5:07 min per km
May 5 EZ 6.5k
Actual 10k
Great pace - keeping at under 5:10 per km.
knee hurt alot today... but recovery was fast.
Time: 50:59 @ 5:08 per km
Week Five:
May 9 10.5 k
Time: 54:11
May 11 9 k
Time: 44:51
May 14 22 k
Time: 1:51
Longest run of the training plan! Felt really strong throughout.
Figured out a good place plan and when to take the gels and blocks.
Extreme knee pain and very exhausted for the remainder of the day.
Ill want to go a little bit faster in the middle around the 10km mark to shave off a few minutes on race day.
Im hoping that the adrenalin on race day will help shave off a few additional minutes so I can make it in the top 20!!
Week Six: Taper training starts
May 19 5 km - no time tracked. Easy run to keep joints loose.
May 22
May 24
May 28 RACE DAY 21.1K
Keep up the good work love you
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