Yesterday I accomplished 30 minutes on the treadmill. My right knee has been sensitive for quite some time, and I've been trying to slowly recover its capacity to I can get back out on the trail. I didn't run for two whole weeks with the hope that resting my knee would be the answer. It's helped a lot, but I'm still not really back to full performance yet. Sunday I went out on a run for the first time in a while, but only gave myself 1 mile. It felt ok, but I'm nervous about pushing it.
Yesterday I hopped on the treadmill at lunch and set the timer for 10 minutes. I figured I could probably run longer on the treadmill, but I had run the day before and I didn't want to get overzealous and undo all the cautious care I'd already put into rehabbing my sorry right knee. I figured if I could do 10 min, that would be good. Well, I did. And it was. I felt great, in fact. So I gave myself another 10 minutes, but I was going to walk the first 5 minutes at 4.0 mph and then run the last 5 at 6.0 mph. I still felt good so I extended my second running interval to 10 minutes, and then repeated a 5 minute walk followed by a 10 minute run, followed by a 5 min cool-down.
By really paying attention to my body, I found I was actually able to run longer than I thought without any knee sensitivity. I took today off running and focused on weight-lifting followed by a brisk walk at an incline for 10 minutes.
Yesterday:
Total Calories: 1471
Net Calories: 1084 (156 under)
H2O Intake: 32 oz
Total Exercise: 65 min
Cardio: 35 min
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