Training Update: Running up to 30 minutes now

Over the past month, I've worked my way up from 20-minute runs every other day, to a 30-minute run (earlier today). I briefly plateaued at 20 minutes, then worked my way (1 minute at a time) to 25 minutes. I plateaued briefly at 25 minutes, then progressed (again, 1 minute at a time) to 30 minutes. As my runs increased in duration, my pace slowed a bit (to an average of 10:30/mile or so), but today I ran just a shade slower than 10 min/mile pace, so perhaps I am adapting to the increased load.

After not running since August 2020 and going through knee surgeries in Dec 2020 and June 2021, it feels absolutely amazing to be out there running for a half hour again! I'm still feeling pain, but that has not really increased since I started running 15 seconds at a time last November. I'm concerned about the pain, but I'm going to stick to my plan, which seems to be working.

So, what's next? In my last blog post I wrote, "As soon as I feel adapted to running for 20 minutes, I'll probably try to increase the duration of my runs a bit. I think I'll introduce the neuromuscular training a little later..." I've already accomplished the "increase the duration" part of the equation. Soon, I'm going to start running "fake hills" (working out on an incline on the treadmill) to start the process of restoring neuromuscular function.

I'm still not anywhere near normal when it comes to the function of my right knee (still lots of stiffness when I bend it beyond 90 degrees), but I seem to have established a foothold (or a kneehold?) from which I can gradually increase my running. The coming weeks will be interesting (hopefully) as I begin the arduous task of rebuilding the lost brain-muscle connections in order to repair my stride.