In the interest of coming back easy I planned for only one workout on Friday - a very easy 26 mile road bike ride. By late afternoon my knee continued to feel better so I changed up the plan and ran a very slow 4 miles. Had this been mid-week I might have stuck with just the bike ride but on Saturday I had a 5k running race and wanted to see how my knee felt running prior to toeing the starting line.
Waking up Saturday my knee felt great - all systems go - now I could concentrate on racing. The Pacific THERx 5k 4play was the 5th race in the USATF-Pacific Association's road racing grand prix and my 2nd 5k race of 2012. I had two goals for the race - win the masters (40+) and run under 16 minutes. My previous best this year was a 16:15, 3 weeks ago on a flatter course at the Zippy 5k. Sub 16 might have been aggressive but hey, it's good to have goals.
Me and former USMRT team member Christine Lundy
Today (Sunday) my knee continues to feel good so I capped off the weekend with a flat 12 mile run along the Bay Trail. Weekly totals: 55 running miles (2100' climbing), 66 cycling miles (1600' climbing). Not a ton of miles but with a another track workout done and race, I'm calling it a successful week.