Posted: 05/06/2008 at 08:25
The 10% will do me nicely, currently i exercise 6 days a week but i alternate so:-
Monday, Wed, Fri - Weights - hard an hour and a quick 5 min cardio burst
Tue, Thurs Sat - Weights - different muscle groups and normally a 2 mile run at the end
Sat/Sun - between a 2 and 10 mile run depending on how fit i am feeling
Mon, wed, fri - the same but a longer gym session covering all muscle groups but not hard just light weights and more reps
Tue, Thurs and Sat - Between 3 and 6 miles
Sat/Sun - 5-10 miles
I do it like this so i dont get board, my problem is i do a lot of distance at a steady pace, a comfortable pace which i enjoy but i need to get some quicker sprints in there.
My knee was killing on Tue, yesterday i thought ill do my cuircuit, i did a 1 mile warm up then started on the 10K course, half way round i had done it in 23 mins and had done it pretty comfortable so i was confident and carried on (still thinking in the back of my head the knee is a little painful!) got about half way round my second half and my knee started to ache so i walked home to not add more injury, problem is the thing is killin today.
I am fairly confdent on my time because if my knee was 100% i could have completed the 10K in the same pace maybe a little quicker so i will be close (i hope) to the 45 min time.
Can anyone suggest what to do to :-
1 - Fix a poorly knee! - Seems to be a dull ache and feels like it is twisted
2 -What exercises can i do to strengthen up my knees, legs and body are strong enough but it is just the right knee.