This is the second recovery week since I started training. What a strange week this has been.
As a recovery week, the mileage during this week was really low and I took a few more days off due to knee pain. I think I figured out what happened with my knee: the fall, over use, stress and putting on too many miles. I’m following a plan that has gradual mileage increases but it still wrecked my body. I think, too, that I stopped weight training and that didn’t help. I did everything right this week, well, maybe not everything right but I iced, rested, elevated and got my legs stronger. Since I had pain in the adductors weeks leading up to the knee injury, I think that part of the knee pain was coming from the weak adductors.
Now, I will get back to weight training and do my core exercises every day. I remember reading that the most important think about ultra running is arriving to the start healthy and injury free. The miles have been a struggle on my aging body and now I understand that I have to do everything I knew I had to do to stay healthy and injury free.
I will do yoga a few times a week and weight training. I will hike and run at night.
Next week is Week 19 – the biggest week yet.
I’m excited for the week and to be strong and healthy.
This week so far, unfortunately has been all about knee pain. I had extreme left knee pain after a four mile run on Wednesday. I purposely took Monday and Tuesday off to give my knee a break but it still hurt to run 4 miles. Then, post-run my knee hurt when walking on even ground and gradual downhills. Climbing stairs and going uphill doesn’t cause any pain. I went to my doctor and she referred me to an ortho doc. Who knows when that appointment will happen. However, today, Thursday after 30 minutes on the elliptical, 750 stairs and weight training the knee seems better; not so much pain. The big test will be Friday, tomorrow.
Jaybird headphone review – I love the headphones and the wireless technology. I particularly liked them while on the stair master and walking around the weight room while listening to music.
Forerunner 35 – I have hooked it up with my phone and all my stats appear in the app. I know steps, heart rate all day long, how long I slept, average resting heart rate and the best thing – the watch vibrates with a message – MOVE – and forces me to get up and walk around when I’m still for an hour. I know it’s trendy to track steps and I’ve never been into it, but now see how addictive getting a lot of steps each day and reaching goals can be. I have a 50,000 step goal each day.
I’m hoping the next few days will be good training days. The weather has been cold and windy but at least no snow. Just hoping ice on the trails melts soon – I need vertical!
This week was the hardest yet. Longer miles during the week and then 22/12 over the weekend.
My knees have been hurting from the fall last week, then on Saturday I fell, again, on the ice hurting my right knee. Geez. I’ve been icing my knees every day.
Saturday was the first long run that was done mainly on trails and a lot of vertical. The trails are muddy and still pretty icy in spots. I was toast after that run. Sunday morning was brutal; I woke up pretty sore. I delayed the run start to 10:00 which is the latest I’ve ever started a weekend run. At first it was slow and painful, but gradually got better. The run was around 80% on road and I tried as much as I could to find trails or run on the dirt next to the road.
I spent Sunday afternoon relaxing and icing my knees while catching up on Arrested Development.
Next week is a recovery week – thank goodness! I need it.
I need to pay special attention to core and get back to some weights this week. I also need to add night running and stair climbing. Saturday is a massage. Yeah recovery week!