Weakly report: 46/10

Maridalsvannet-Oslo

I've runned less this week than planned. That's fine right now. The injury in my knee(s) will be a work of a longer period to get rid off, I guess. The shoes doesn't seem to pay off in terms of reducing the pain. What does work is rest and ice. In addition I've started to do some stretching for the hamstrings three times a day. Even more I've scheduled some strenght-exercises for the hamstrings that doesn't involve bending of the knees. I think the right thing to do is to schedule a 4-6 week period of low-volume, light strength-training, more cross-training, intensive use of stretching and ice, and strenght-training specifically for the hamstrings. The big question is whether I do this before or after Bislett 24h race. If I do it afterwards I'll have a 5 weeks period available to work on getting rid of my knee-injury. That should be sufficient.
That means I'll be back on regular training schedule first thing in January next year.
One more measure when it comes to getting rid of my knee-injury is orthotics.

Technicals: 

1. Total amount of training since 1th of January: 
290,5h/ 7,3h pr week(Running: 224,3h/2.072,7 km) 
Verticals: Not monitored before 6th of June 

2. Total amount of training since 10th of Oct: 
44,2h /7,4h pr week (Running: 29,6h/ 269,9 km) 
Verticals: 2.051 m( Running: 1.916 m) 

3. Total amount of training this week:
6,4h(Running: 2,9h / 15,6 km)
Verticals: 0 m(Running: 0 m) 

4. Body weight: 73,1 kg
(Saturday morning) 

5. Shoes:
-Mizuno Wave Inspire(purchased 6.11.10)               :  66,2 km
-Addidas Supernova Sequense(purchased 1.11.10): 48,7 km
-Mizuno Wave Ronin (purchased 8.4.10)                 : 522 km
-Puma Concinnity (purchased 30.4.10)                   : 220 km
-Montrail Masochist (purchased 14.5.10)                 : 415 km
-Mizuno Wave Aero 8 (purchased 28.7.10)              : 219,3 km
-Saucony Kinvara (purchased 9.9.10)                      : 137,5 km
-Puma Trailfox (purchased sep 2006)                      : 85,5 km