VLM Training Week 2

The stats...

The week went a bit off plan at times due to work and other time constraints but got to target mileage in the end without too much catch-up.

Mon: 9 (ran 10 - 4.5 am / 5.5 pm)
Tue: 10 long reps (ran 12.1 miles inc 6 x 1200m @5:30 pace off 90s rest)
Wed: 10 (ran 7.4 miles - out of time)
Thu: 10  progression (ran 11.5 with 5 easy am, 4 mile progression to MP pm with wu/wd
Fri: 8 - hard on the hills (ran 10.5 @ threshold)
Sat: 5 (missed run REST due to 18 hours of cleaning for and bar tendering at deb's party)
Sun: 14 @ 7:00 min/mile (ran 15.5 miles with 9 miles easy with deb @ approx 115bpm / 7:30 min/mile , 6 miles steady @ approx 132bpm / 6:20 min/mile)
Total: 66 (ran 67.1)

The week felt fairly well balanced between endurance and quality - much the same as last week. 

How did it feel?

Monday: was intending to run easy am and pm, but had to push the late run on to get the physio on time. time to have the knee looked at
Tuesday: Long reps day - opted out of usual undulating trails to give knee a rest from downhills - did a horrid 6 x 1200m on pavements in attercliffe with John D. Felt like very hard work, bitter wind in face and everything
Wednesday: Time poor running - felt OK though
Thursday: Easy run in morning, with a short hard progression in evening. Starting to feel cumulative tiredness and suspecting that this is affecting quality work
Friday: Felt suprisingly fresh and had a hard day at work so went out on the hills at threshold and pushed it a bit
Saturday: Does cleaning and bar tendering at Deb's 40th birthday party count as cross-training?
Sunday: Slight knee pain in morning but went out and did an easy 9 with a hungover Deb and then pushed 6 miles on my own at low-threshold heart rate.

Healthcheck

Knee isn't getting better or worse when I run - but it aches after a hard session and it isn't going away. Feels like there is a little pocket of swelling above the kneecap and it hurts when I go downhill. Physio view is that I have aggravated the tendon / cartilage - probably from picking up intensity of training and / or running awkwardly on ice and racing a very snowy cross-country just after Xmas. Got some quad strengthening exercises to do. Fingers crossed...