May 23, 2011
Holiday yeah! It's Queen Victoria day so I got to sleep in and lolligag. Talked to Jerry about the Galloway method of run/walk. I have just about finished reading Galloway's book and his ideas about exercise, strength training, etc. are quite different than ideas that I have been reading about in Runner's World. I tried a bit of run walk on my last speed workout. I think I will stick to run and then walk if I need a break not 2:30/1:00.
Today was 15 minutes easy - I did 16:24. I tried a new route home in the lanes behind the church etc. I didn't realize that they were paved. My knees felt fine while I was running but when I got home my right knee started complaining loudly. The inside of my kneecap really hurt when I walked. I iced my knees and took ibuprophin.
I changed my cadence back to 80 steps - was finding that 85 was a push and I couldn't keep form. 80 steps almost felt slow but I think that is a good cadence for me at least until after the race. Wore my heart rate monitor again to see if I stay in Zone 1 doing my easy runs. It was perfect - the only time I went higher to 159 was when I went up 1st Ave. Also concentrated on my arms today. I noticed that when I get tired my left arm starts swinging across my body so concentrated on having my arms swinging on my sides.
After ice and drugs kicked in did my 3 sets of 7 min cycling, 3 min exercises. Added a real push up. Right knee didn't like the exercise so back to icing.
Food today: Weight: 157
9:00 coffee with milk
10:15 boiled egg with half toasted whole wheat bun, coffee with milk
12:30 1/4 chicken breast, cup rice
4:45 apple quarters with Tbsp peanut butter
5:45 3 small pancakes, syrup, 2 slices bacon, 3 slices grapefruit
lots of sips of water throughout day
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