33 days out. I am reborn. Phoenix has risen from ashes. I managed to have a 6.57km running session on the treadmill at an average pace of 6:30 min/km (Z2) and avg HR 137 bpm with no knee problems.

Followed up with a serious "Repair & Stability" circuit: Bulgarian split squats, barbell hip thrusts, and reverse nordics to bulletproof my joints for the future. The aerobic base is still there. Now, the real fight for 1:40 begins. It's going to be tight, but I’m ready to suffer for it.

#hm140

35 days out. Treadmill session: 4.02 km @ 13% incline, total time 46:08, avg HR 135 bpm. Controlled effort, stopped exactly at 500 kcal burn.
I might have found the root cause of my “creaky knee” problem. Possibly it is just a lack of proper strength training. I introduced today Nordic Curls and Bulgarian Split Squats (3 x 10 reps with 8 kg load in supersets) and my knee already feels more stable.

36 days out. My doctor’s visit this morning was very promising. That 'creaky' feeling in my knees started to fade yesterday, and the doctor encouraged me to resume my workouts - as long as I keep them slow and controlled. I think I’ll make treadmill walking a staple part of my training. Let’s see if I can still get close to 1:40 in 36 days!

#hm140