I think I am seeing more progress here and it gives me hope. It's only been 2 days since the last run. My knees felt fine. My shins and legs didn't feel sore. So I did another 30 minute run tonight with Christine at the gym. Yes, still on a treadmill. 2% incline. Tonight I ran/walked a whole 3 miles in 34 minutes. A 1/4 mile increase from two days ago and 1/2 mile increase from week one. Small steps, but progress.
Tonight I started alternating walking at 4 mph and running at 7.7 mph in 1/4 mile "laps" for the first mile. For the second mile I walked the first lap at 4 mph and then ran two back to back laps at 8 mph. This really got my heart rate up. Then I walked another lap. For the last mile I ran a lap at 7.7 mph, walked a lap at 4 mph, ran most of a lap at 7.7 and then sprinted at 9 mph, then walked most of the last lap at 4 with a 7.7 mph sprint to the finish. From the heart rate monitor -
- Duration 34:39
- 501 calories burned, 35% from fat
- Max heart rate 182 bpm or 98%
- Average heart rate 145 bpm or 78%
I keep looking over at the distance Christine ran, for the same amount of time, on her treadmill next to me and I get a little closer each time. She doesn't walk. If I can actually retrain my knees to running I might actually look into triathlons.
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