I started my week by doing a speed training on campus for 41mins. On wednesday I did a combination of speed, walk, jog and running my normal pace. It was at my 10k, that a pain starts to develop below my knee cap. So I walk and strecth for few minutes before continuing the run. After the 12k until my 24th-25th K. I run on my normal pace of 6mins per k and completed my day running in 2 hrs 21mins. As soon as I got home, I applied some ice on my knees and later rub with a warm clothe to relax my knees and other areas on my legs. It helps to relax my legs as well to avoid injury. I rested for a day and plan to run on Friday inside campus but the pain on my right knee came back so I decided to walk around the campus and later run few rounds on the soccer field.
Sundays are normally for my long distance running. early in the week I planned to do 30K on sunday. And accomplished what I have planned by running my first 30K in training. I never did 30k in training, the longest was 27k (2hrs 50mins). But today, I challenged myself to go further and I did it in 2 hrs 55mins. Since its still below 3 hours of running. I ran for another 1k to make it 3hrs. total 31k. But I considered it 30k coz there was some part, I just have to walked for a few meters because of the busy traffice on the side.
The weekly weather was sunny in the mornings, and raining in the afternoon. On sunday, it was cloudy. I was praying for a hot sunny humid day. I need to experience some morning heat. Any way, what weather condition it is- RUN!
Total hours of running: 6 hours
Total of Km: 59-60K
Training days: Tuesday, Wednesday, Sunday.
ibanrunner, what an awesome experience. Good luck in the road to Borneo. Definitely the training is going well.