Today is 5 months since I had a total knee replacement. Recovery has been going great and today I celebrated it with a new personal best with a 4-minute run and a total of 16 minutes of running. So many people have questioned me running after a Total Knee Replacement. Trust me, running has been discussed with both the surgeon and the physical therapist and I have been following the physical therapists guidance.
Today consisted of a Pyramid Run at 6 mph running, 4 mph walking between intervals. I felt absolutely phenomenal during this run and really didn't want to quit. I went for a total of 40 minutes and 3 miles based on the Garmin and 3.1 miles based on the treadmill. Close enough for me between the two. The workout looked like:
Warm-Up: 5 minutes walking slowly building to 4 mph
Main-Set: Pyramid from 1 to 4 minutes and back to 1 minute
- 1 min run / 1 min walk
- 2 min run / 2 min walk
- 3 min run / 3 min walk
- 4 min run / 3 min walk
- 3 min run / 2 min walk
- 2 min run / 1 min walk
- 1 min run
Cool-Down: 6 minutes walking slowly bringing the speed down from 4 mph to 3.4 mph.
Below is the image of the workout showing pace, heart rate and running cadence. It seems as though my heart rate was lower today than some of my straight walks outside in the heat and humidity.
