Running on the edge: Will I make the start line?

This week brought a blend of highs and lows. Excitement for the upcoming 10K race, mixed with a nagging uncertainty. Mentally, I’m ready to race. Physically… not entirely.

A familiar pain in my right knee reappeared. It’s sharp, sudden and unpredictable, usually hitting after a kilometer or two of walking or running. It seems to get worse on uneven ground. The pain goes away fast, as if something shifts back into place, but the concern lingers.

I’ve dealt with this pain before. One physio session with dry needling was all it took to fix it. But now, just days before race day? Not ideal. This time, I’ve been treating it with ice and anti-inflammatories three times a day, staying cautious but not overly worried.

It helped that this week was designed to ease off the training load before Sunday’s race. I stayed moving, but paid attention to how the knee reacted.

If it doesn’t improve by Saturday, I won’t risk making things worse. A DNS (Did Not Start) is better than a long-term injury.

Still, the motivation is high. I’m not in peak shape, but mentally, I’m locked in and ready to give my best.

Race day outlook: sunny and around 24°C. No excuses on the weather front.
Shoe dilemma: Vaporfly 3 (London 2024) or Asics Metaspeed Sky Paris (Vienna 2025)? Still deciding.

📅 Weekly Breakdown

🟢 Monday – Recovery and Awareness

Sunday’s hill work was still in my legs, so I approached Monday with recovery in mind. But just as I was easing through the evening run, the sharp knee pain reappeared. Same spot, same sensation. Not ideal timing.

🧘 Morning: 35 minute strength and conditioning session at home. This routine has become a key part of my week. It blends dynamic stretching, mobility work, and core exercises – not just to complement my running, but to help prevent injuries as the mileage ramps up.

🏃‍♂️ Evening: 55 minute easy recovery run in Zone 2 (around 72% of max HR). The goal was simply to move the legs, flush out any residual fatigue, and stay loose. Ended with 5 strides to wake up the legs a bit, keeping things smooth and controlled. That said, the knee discomfort early in the run threw me off mentally. Even when it goes away physically, the mental effort to manage doubt and anxiety stays with you.

🔵 Tuesday – Speed and Strength

This was my most loaded day, with three distinct sessions but each carefully planned.

💪 Morning: A 30 minute S&C session focused on core stability and mobility. Quick and effective.

🏟 Lunchtime: Track session. The idea wasn’t to go all-out but to activate speed, improve cadence, and keep that sharpness alive before race week.

• 8 × 300m (60s rest)
• Extra 1 minute break
• 8 × 200m (45s rest)

The structure gave me space to work on mechanics and pacing. It felt more like fine-tuning than pushing limits – which is exactly what I needed with a race coming up.

🏋️ Evening: Gym session focused on lower-body strength, particularly glutes, hamstrings, and stabilizers around the knee. Exercises like split squats, hamstring curls, and single leg presses help me maintain joint alignment and reduce injury risk. I’m a firm believer that strong legs run longer and safer.

🟡 Wednesday – Back to Basics

Midweek was intentionally simple. I used this day to check in with how my body was feeling and allow for more rest between harder efforts.

💡 Morning: 15 minute core session to maintain consistency without fatigue. Mostly planks, bridges, and light isometric work.

🏃 Evening: 30 minute easy Zone 2 run. This was one of those “just move” sessions – not chasing pace, not worrying about metrics. Just getting outside, breathing, and staying in rhythm.

🟠 Thursday – Controlled Intensity

This tempo session was meant to simulate race rhythm without the pressure of racing. A confidence-builder.

Workout:

• 1.5K at marathon pace effort
• 1K jog recovery
• 2 × 1K at 10K to half marathon pace (0.5K jogs)
• 0.5K at 5K to 10K pace (0.5K jog)

This session was no walk in the park. Each rep pushed me closer to the edge. Heart rate high, breathing heavy, legs burning. But it felt good in a strange way – to push hard and not hold back. Most importantly, my knee held up under the stress, which gave me a boost of confidence heading into race week. It was one of those sessions that reminds you of your limits and that you’re ready to test them.

🔴 Friday – Full Rest

No running. No lifting. Just active recovery in the form of walking, light stretching, and foam rolling. Hydration, good food, and a bit of extra sleep were on the agenda. My mindset shifted into race mode – calm focus, clear intentions, and visualizing each stride with purpose.

🟣 Saturday – Final Tune-Up

🧘 Morning: 15-minute abs session to stay activated without fatigue. Core tight, mind calm.

🏃‍♂️ Also Morning: Pre-race shakeout run with a few 20-second strides to wake up the legs and find that race rhythm.

🎯 Mindset: Time to get the head in the game. The work is done. Now it’s about showing up ready.