Week 2, Run 2

Wednesday, August 26, 2009
After 2 full days off, I went for a fairly rigorous, 13 mile ride through Garden of the Gods, Ridge Road, and back. This was almost 1100 feet of vertical, and I averaged 18.3 MPH and a heart rate of 148 BPM (178 maximum).

Thursday, August 27, 2009
I decided to take 3 days away from running for my second run this week. Today, I started with a bike ride over lunch time, and deferred the run to the evening. The bike ride was the Peregrine Triple, a quick 12 mile course with 3 good hills covering 1200 feet of vertical. It was a very windy day, and I didn't push it too hard. Average speed was 16.0 MPH with a heart rate of 143 BPM average (175 BPM maximum).

After work, I ran on the New Santa Fe Trail again, and planned on either 3 or 4 miles, depending on how I felt. I really felt pretty good from the beginning. My swollen knee was almost back to normal, with just the slightest feeling of swelling deep in the back side. I ended up keeping a pretty good pace, 9:30 for the first 2 miles. I slowed down just slightly on the way back, but still felt good, and decided to go with the 4 miles (instead of just 3). I ended up at 39:00 for 4 miles. I iced my knees as a precaution in the evening, but I didn't feel like the swelling in the right knee was nearly the issue it was a week ago, though there was still a small amount of swelling.