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From Fellrnr.com, Running tips
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[[File:Yosemite.JPG|right|thumb|500px|Running in Yosemite in October 2014. (One of the advantages of [[Running With A Smartphone]] is you always have a camera with you.)]]
This is not the log of each workout I do, but rather a higher level summary of what's happening with my training overall. For a detailed log, I use [[SportTracks]] and publish to [[Dailymile]] at http://www.dailymile.com/people/JonathanS.
==November 2016==
This is the highest monthly mileage I’ve had since I injured my knee a year ago. I had rested for part of September, then gradually built my mileage up to the point I was able to cover 16 miles. I continued to run 3 days a week in November often running twice a day on my running days. Most running days have been 13-16 miles in the morning and 3-6 miles in the evening. My knee has been doing reasonably well, and I’ve had very little pain while I’m running. The knee pain while I’m running has been fairly rare and quite short-lived, lasting only a few minutes of the multi-hour run. I’ve had more knee discomfort while getting up after protracted sitting, and my knee does not like to remain bent for any length of time. The main challenge to building up my distance has been overall fitness rather than my knee injury. I’m now finding that running 16-21 miles in a day is rather tiring, and I’m glad I’m only running 3 days a week. I’d like to add a 4th day, probably a short [[Treadmill Descent]] or a [[High Intensity Interval Training]] session.
{| class="wikitable"
| align="center" style="background:#f0f0f0;"|
| align="center" style="background:#f0f0f0;"|'''Miles'''
| align="center" style="background:#f0f0f0;"|'''Hours'''
| align="center" style="background:#f0f0f0;"|'''Avg Pace'''
| align="center" style="background:#f0f0f0;"|'''Num Runs'''
| align="center" style="background:#f0f0f0;"|'''Longest'''
|-
| November 2016||246||37||9:04||23||19
|-
| October 2016||144||21||8:57||21||16
|-
| November 2015||261||39||8:56||28||26
|}
==October 2016==
After I reinjured my knee in September I rested in it for three weeks, running just 3 miles a day plus plenty of walking. I like to think that this low level of activity is a little enough that my knee will heal up, and is enough activity to keep the knee joint mobile and improve recovery. Over those three weeks my knee function improved, and the swelling receded. Half way through October I changed to building my distance back up. Instead of running a trivial distance every day, I’ve been running three times a week and building the distance up from 8 miles to 16 miles. So far, my knee has tolerated the longer distance quite well, but I have to be particularly cautious about non-running activities that can tweak the knee. I found that my sleeping position is especially important. I’m now at the stage where the limit to how far I can run is my overall fitness rather than my knee, though I suspect if I did push in the distance my knee might object.
