There's been a lot of down time because of the two surgeries to my knee.  The duration of each surgery wasn't long, it's the almost endless sessions of physiotheraphy.

 

My left leg is still thinner and doesn't have the muscle tone of my right leg.  It's also still weaker, I am not yet able to do a single leg squat on my left leg.

 

The surgeon suggested a knee guard might help me feel better psychologically.  My coach measured me up for this knee guard which I really like.  I'm also using insoles from the same brand which I like cos it means my light running shoes now have stability.  If I get a stability shoe, it's too "heavy".

 

Photo from here.

 

If I've learned anything since the first surgery in 2007, it's patience.

Warm Up:

- walked 1 round, jogged 2 rounds

- stretched

 

Training:

- Set: Run 200m and walk 100m for 3 rounds, rest 1 min

- 3 sets 

 

Warm Down:

- Stretches

- Crunches

- Side plank

- Front plank

 

Total: [3 + 3(3)] x 400m = 4.8 km.

 

On the track I don't use the Polar.

 

This is the last recorded mileage I have on my watch where I jogged on flat ground and walked the up and down inclines (underpasses).

Date	24/5/2009
Start	7:51 P.M.
Duration	1:06:12 hours
Heart Rate - Max	184 or 99%
Heart Rate - Min	153 or 83%
Pace min/km - Max	6:42
Pace min/km - Average	10:29
Distance	6.31 km
Calories	577 kcal

 

 

Entries from this point downwards are from 2008 and earlier.

 

A quick summary:

2009 - May - started jogging again

2008 - October - had ACL reconstruction surgery using my own hamstring and with 2 biodegrable implants (plastic screws)

2007 - November - tore ACL during futsal and had surgery to remove debris, no reconstruction done