This week really flew by fast. I kept thinking I'd take some time to update the blog but I just never got around to it. But now that I finally have the time, here's what happened:
Monday was cross-training day so I got on the trusty stair-master for a half hour and finished off with some ab work. I also did lunges for my knee which was still bugging me from the week before. I did plenty of reading on the matter and all the articles suggested including lunges and squats in the workout while building hills into the shorter runs. So that's what the plan was for the rest of the week.
Tuesday was the 5 mile run. And to increase the intensity of the run, I did hill intervals. For every five minute stint, I'd do 2 minutes at a 3% incline and then 3 mins flat running. The last half mile I ran completely uphill at a 4% gradient.
Wednesday was back to cross-training. This time we did 45 minutes on the stairmaster and finished with crunches and extra stretches for my knee and hamstrings. And that really helped.
That and the regular heating of the knee. I didn't get time to fit in my run on Thursday and Friday was supposed to be my day off before the long run on Saturday. But I continued to heat my knee at night and now I have no more pain! :)
I'm really looking forward to the run on Saturday!
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