Friday, May 6, 2011

Protect the knee and then build the base

Half marathon finish
I went out after work with some friends and got home later than I normally do. That cut into my sleep and I decided to rest instead of running this morning. I'm very close to full recovery from my half marathon last weekend but my knee is still a little sore. I compare it to how it felt last Saturday, the day before my race. I didn't feel guilty for skipping a workout today because I feel another day without impact on my knee can only help.

I had hopes of going out this weekend and doing at least one heroically long run to mark my post-half arrival. I'm now thinking about a different approach, where I cap my distance at around four miles on each run. That way I can protect my knee as it recovers and add distance each week until I'm back to 10+ mile base runs.

I had lunch with my friend CMc yesterday and he reinforced the need to do training runs at (or longer) than my targeted race distance. This makes sense since I'd never run 13 miles before Sunday and my performance took a tumble after 11. A steady diet of 10+ mile runs at least once a week will put me in good shape to run another half, should I choose to do so. Even if I stay primarily with 10K's I'll see great benefits from that type of training. I really want to be better prepared for my next race.

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