Run +

Weights at lunch followed by a 5K at 5:00 Marathon Race pace after work. Knee acted up .75K in , ran though it and feel more fluid earlier on then I have in awhile... 3K in I forgot all about it.

Run Tuesday

5.5K at lunch , 5K at my 5:00 pace. Managed 1.75K before my knee acted up. It took almost 0.5 K before things settled down. Last couple of Ks were smooth and I felt really great!

Yesterday I did my upper body work routine.

Running

Friday , logged 4.5K with night 1 of the fall run clinic. Great turn out again for the 8 week session. This time they are going to do a continuous run up to 10K . Also new is an hour of Yoga following the run. Had to pass this week , next week after due to races but I plan on stretching it out a bit when the time is right.

Sunday , 10.1K Run at a 5:12 pace.... put on the trail shoes headed north on the 2nd for 5K then turned around and came back. Mostly gentle ups and downs with a couple of small steeper sections. Managed the Knee fairly well , there was reminders but nothing that slowed me down .

STWM is 7 days away , not going to do too much this week , a few 5k or so runs at close to a 5:00 pace just to remind my body what its suppose to do next weekend.

Spin

30 min spin today ..wierd but it works.

Weights today ...

Upper body weight and core routine at lunch today. Feel really good after yesterdays 12K at my 5:00 pace. Left Knee is A OK , Right Knee is complaining a but I understand what its telling me. No run until tomorrow eve then its the first night of the run clinic.

OK it works but

Did a second run this afternoon. After 5 minute warmup on the elitical I hit the treadmill for a 12.5K Run. First 5K were a little tentative but then I relaxed and things started to move more naturally and I managed 12km at my Marathon 5:00 pace.

I RAN

Yup , started with 1K on the elliptical the switched to the treadmill for a 3.5K run. 3K at my Marathon pace with a 0.5K cool down. Thought I was doing good until I went for Coffee and one of my co workers asked " did you hurt your knee " !