Lazy Day

Summary Data
Total Time (h:m:s)	36:59	11:21 pace
Distance (mi )	3.26
Moving Speed (mph)	5.3 avg.	6.8 max.
Elevation Gain (ft)	+0/-0
Avg. Heart Rate	136 bpm	171 max

Start time: 07:38:22

The funny thing about today's run is that just a year ago, this would have been a great workout! I can still remember when running three miles and, more importantly, running for 30 minutes was incredibly difficult. Now, a 3-mile or 30-minute workout is an easy/recovery day and even a bit disappointing. The left knee (outside, mainly) is still acting a little weak and stiff. Between that and some boredom on the treadmill, I seriously downgraded the workout. In hindsight, the intervals this past Tuesday were a mistake---I need to let this knee heal and strengthen and it is not happening with the heavy load of long runs and speedwork. I do not think I am compulsive, but it is hard to break out from the cycle. The speed work is what makes this fun, the long runs give me the time to get centered and focussed for the week. I suppose it was not that long ago too that the long run was 6 miles.

Plotted out the long-run plan for most of next year last night. Base runs through the end of February and then I am going to kick it back up beginning in March and start training for a strong 10k performance. This schedule suggests that I (a) want to keep myself in solid shape so that I can hit that March 1 10-mile long run easily---BUT, (b) that I need to do whatever it takes over the next couple months to get myself healed up. I have the Jan 1 5k ahead and that will be the lone speed session over the next two weeks. Otherwise we need to just mix up the base miles so that we are getting in good workouts and enough weekly mileage---but I may need to take a week off at some point to let things heal up---and January probably has a few weeks where that is an option while giving me enough time to rebuild any fitness lost before March 1.