My goal is to run in four 5Ks this year. But with my knee, how hard can I push myself? Image courtesy of Sura Nualpradid and FreeDigitalPhotos.net

This week I tested my knee with some running. Nothing major. I broke out my Easy 5K app and started at the beginning. All the training I did before my knee injury is out the window. The name of the game is graded return – working below my break point, resting a day between runs and only increasing intensity when it’s comfortable.

To help me heal, I’m doing leg extensions and yoga on my weight training days. Leg extensions are great for strengthening the ligaments and tendons around my knee. Yoga helps with strength and balance. I just need to be careful as certain positions need more flexibility than I’m capable of now.

Easy 5K Training
My running app is pretty easy to follow. Run 3 days a week with a day off in between to rest. I wrap up my first week of training on Friday. I changed up my interval pace from 20/40 (20 second run/40 second walk) to 10/50. The last thing I want to do is reinjure my knee. Nice and easy is the plan.

I’m not setting any land speed records, but my knee feels good as I head into my last day of training for the week. I did have minor swelling and stiffness this morning so I applied ice after my morning stretches. Later today I’m taking the dogs for a short walk followed by more ice.

Tempering Expectations
Last year the Brambelton 5K was my first race. When I crossed that finish line I decided that in 2014 I’d do it again but as a runner, not a walker. So here I am 24 days away from race day and Monday was my first interval run in 3 months.

So it’s time to temper my expectations.

I’m basically rebooting my training. My Easy 5K app is a 6-week program. Race day hits at the end of week 4. Hmmmm…my knee injury happened during week 4. Are the Running Gods trying to tell me something?

I know 24 days is not enough time to train. I’m still doing Brambelton, but I’ll use it for interval training.

My first thought was to set my sights on another 5K. I like the idea of having a date to work towards. But I don’t know if that’s the smart move now. I’m worried that I’ll focus on a date, push myself too hard, and screw up my knee again.  Yet I’m worried that my fear will become an excuse to take it easy during my workouts.

Oh crap! It’s like I’m trapped in a Matrix logic puzzle, just without the black patent leather.