No long run today as I was called in to work. Instead it was a shuffle in the evening to see how the knee was. I knew it had improved as I wasn't getting the pain climbing in and out of the car, getting out of the bath, picking something up off the floor,etc. But the real test is to try a run - I started off tentatively and the discomfort level was way down - not pain free by any stretch of the imagination, but a huge improvement. I gradually ratcheted up the pace and I was soon ticking over nicely. Despite the typical Irish conditions, you couldn't wipe the smile off my face. Finally! Total 9.5kms in 40:27 (4:15's).
So assuming I can keep on top of this, I plan to run the Norwich Half Marathon on Nov 24th. The last couple of years the conditions have been absolutely horrendous, so I'm hoping it will be third time lucky. I won't be in great half shape, but should still be able to run sub 1:14 and in the process try and keep some of the younger lads honest.
I forgot to mention my weekly kms for last week - a whopping 73.5. I know that's low but I've always been able to run some decent times for 5km and 10km off that volume of training. My plan is to try and be a little healthier in the lead up to the half and I may even try to drop a few kgs.
Here were my splits from Corofin:
4km 3:19 (13:06)
8km 3:09 (13:05)
And here's a photo of me approaching the finish line (courtesy of Edenhill):