Another long run for me

Busy day! Almost talked myself out of running this morning. I said I would do it tonight but I knew my schedule would not allow a night run.


So I did 3 Miles in Kapolei from my house to the Golf Course entrance gate and back. Took 32.41 minutes. About 3 minutes faster than normal. I kept saying only 2 miles but felt ok so kept going. I think it is time for new shoes though. After the 4 miles yesterday, I didn't think I would run 3 today, but what a surprise.


Walked 18 holes of golf and the my dog on a  1 mile walk tonight as well. Needless to say but my legs are smoked!


I think golf and running has something in common. If you have a bad posture and technique in golf you hit a bad shot and unless you correct those things you will never score well. Same in running, posture and technique must be good or your times will not improve and you could get injured. My knee feels no pain so far. I corrected my running technique and am working on my posture. I am trying to keep my ankles loose on the runs and I stretch my ankles a lot before the runs.


Also after the run I did the normal ab routine.

• 25 knee ups to chest
• 25 crunches
• 25 side sit ups on both sides 
• 25 V sit ups crunches

I have not iced my knees after the last two runs. I need to do that again. 


Aloha

What a run!

Alright! 4 miles on the Threadmill at the Fort Shafter gym. My longest run since the knee issue. No pain during the run. 45 minutes and 10 seconds and a quarter mile walk for cool down at the end.

25 Cool down walk.
25 knee ups to chest
25 crunches
25 side sit ups on both sides 
25 V sit ups crunches

Sunday 28 Nov 2010

Got home around noon, unpacked and waited for parents to pick up the kids. Did home work with my girls and cooked dinner. Tired. Being Lazy!!

Going to bed early

Day and night at the beach

Cassidy's birthday party at the beach today. Will have to run tomorrow when I get home. Real tight right achilles tenden. A lot of stretching today and will do the sit up routine.

Thanksgiving day run

Quick run for thanksgiving day. 2.9 miles in 32 minutes.
No knee pain, stiff calve but believe it is my new form and using muscle I didn't use in running before.

Running

My return to running from a knee injury is going good. I am doing about 12 miles a week currently with longest run being 3.5 miles. I need to start updating more often. Ran yesterday for 3.3 miles and a routine of 25 side sit up on each side, 25 v up crunches, 25 crunches and 25 leg ups. Been doing the sit up routine again like I used to. Started 3 weeks ago at 20 each and this week went up to 25. Plan to stay at 25 for about 3 to 4 weeks and then go to 30.