Tuesday, August 25, 2009


More speed work today. My knee actually feels better (doesn't ache) when I'm running. When I walk it is sore. Weird. One mile warm up, 4x1600 with 400m recovery walk in between, and finished with another mile cool down. I wasn't really sure what my splits should be, so I just went by feel for the first repeat and then tried to lower my time each consecutive split. Here's how I did...

Time/Avg HR/Peak HR
1: 7:44/158/165
2: 7:39/159/168
3: 7:35/161/171
4: 7:31/162/173

I'm pleased with this, and I'm sure I could have pushed a bit more and gotten even lower.

Overall Stats:

Mileage: 6.00
Time/Pace: 52:01/8:40
Avg Heart Rate:

Weather: Sunny, Cool


  1. Nice splits, FGR! Have you thought about purchasing a "soft" wrap for your knee for when it acts up? You can usually purchase one at a drug store for $20 or so. I have two that I use, depending on the severity of the knee issue. A couple days wearing that might just do the trick.

  2. Good job! SOunds like you're training is going well-- Watch that knee though you don't want to encounter injury this close to the Rochester half.