Pikes Peak Greenway

3 Miles 18:25 6:08 average per mile
6:18,6:11,5:53
8:45 am) 30 degrees
Sunday Off
Monday Elliptical 45 minutes
Today was a pretty good run. Hadn't run past 2 days so was not
sure how the knee was. Was a bit sore as usual to start but
felt pretty good by the end. I purposely ran hard today as my
mileage is way down and need to at least keep some intensity
up to keep the fitness. Really not planning on running but
maybe one more time before the race. I will be rested at least.
I leave Friday morning for Little Rock!

Winter Series IV Black Forest 10K

6.2 Miles 39:12 6:19 average per mile
5th Overall
10:00 am) 40's - 50's Sunny!
Black Forest 7500' gravel roads, snow covered, icy spots
rolling hills.
Knee was sore but felt okay once I had a mile under my belt.
I fell once in first mile on some ice but was not injured
and bounced up quickly. I was in 10th position after 1 mile.
After a few miles I was able to pass some runners and moved
into 5th position where I ended finishing up at. Knee was
very sore after I finished. I tried to do a cool down
but it was hurting. So decided against that and just walked
around. I now need to focus on Little Rock. Recovery will
be the name of the game this coming week. Hopefully I can
get healthy as possible for the marathon.
So I ended the winter series first in my age group (40-44)
I will get some kind of award for that next week. I have
really enjoyed the winter series. I just wished I was
healthier as all 4 races I had some kind of injury to deal
with.

Elliptical

45 Minutes Elliptical

Treadmill/Elliptical

3 Miles 19:58 6:40 average per mile
20 minutes elliptical
Bought some KT Tape and taped up my knee. Didn't notice much
improvement with it on. Knee was still very sore first mile.
Got better as I warmed up. Did first 2 miles at 5% incline
last mile at 1% incline. Going from 5% to 1% felt like I was
running downhill. I cranked up the speed to 10.5 to 11.0 for
that mile.

b/a11/310

Treadmill

6 Miles 43:23 7:14 average per mile
5% Incline
+10 minutes elliptical
Took past 2 days off completely as to try and get the knee
better. The rest didn't do much for improving the knee.
Still pretty sore but decided to give the treadmill a shot.
First mile it was hurting pretty good and almost stopped.
Decided to wait and see if it got better. It did get a
little less painful so I kept going. By mile 4 it felt
even better so I picked up the pace and finished hard.
I decided to run at 5% incline today for a couple reasons.
1 It would force me not to try to run too fast on it.
2. I would take shorter strides therefore less pounding
on the joints.
Saturday is a local 10k race. Not sure if I will race it
or not. I really want to but will have to wait and see.
It's the 4th and final race of the Winter Series and I
have done the other 3 so would like to finish it off.
Plus I'm in first place in my age group and if I don't
run I'm out of the standings.

B/a11/307

Garden of the Gods

5 Miles 32:18 6:27 average per mile
8:00 am) 30's sunny
My knee is still bugging me. I was able to run on it today but
every time my left foot contacted the ground I could feel
some pain. Running downhill seemed to be the worse as the
contact with the ground was more forceful. The good news is
the pain never got worse as the run went on and ran last 2
miles as fast as I would normally have run them. I think
with me tapering now it might give it a chance to heal up.
Next 2 days I might only do elliptical.

B/a11/302

Elliptical

Friday 2/17/2012
45 Minutes Elliptical
Taking today off (Saturday). Giving my knee some rest.
Pretty sore after Thursday's long run.