So you might have noticed that my last post was missing something. A little something that has been the main subject of my blog the past month or so. Um, I haven’t been running or working out. No long run Saturday, no yoga Monday. Nothin’. Welp, that would be because I have a serious case of
runners knee .
After my run on
Thursday my knee was sore, but when I woke up on Friday I was in pain. That pain continued all weekend and I am
still in pain just walking. After Googling around, chatting with some people at the running store and even a few helpful #runchat
tweets , I found that the best thing I can do is take about a week rest period (hopefully no more). In addition to resting, I bought supportive inserts for my shoes, stretched, foam rolled and re-thought my training plan.
As I put it to my friend Larissa, I pretty much went from zero to hero in about a month. I went from running three 11 min miles to running seven 10 minute ones and five 9:15 ones. I did that without doing much strength training (read:
ONE day of it .. total), foam rolling a total of twice and virtually no stretching outside of a couple yoga classes. Yeah, that’s not the smartest thing I’ve ever done (it’s also not the dumbest, just sayin’). So, my new plan is not too different from my old one, but it’s just more planned out. I’m mentioned before that
I am a list girl . I need to look at something and be told what to do, so with this new plan I am telling myself exactly what I need to do and when I’m going to do it.
The New and Improved 1/2 Marathon Plan:
- Monday: Yoga (6:30 – 7:45p)
- Tuesday: 4-5 miles AND BodyPump (12 – 1p)
- Wednesday: Cross Train or Rest
- Thursday: Long Run
- Friday: Rest
- Saturday: BodyPump/CXWORX (10 – 11:15)
- Sunday: 4-5 miles (and yoga if I feel like it)
Obviously I am not going to be able to stick to this exactly, things come up, schedules need to be moved around,
drinks need to be had on Saturday nights and Sundays need to be rested away, but overall I think that this will work out well for me.
I am planning on starting this Thursday with a 5 mile run (I don’t want to over do it out of the gate). From there I will follow the plan and then the following Thursday I am going to try and do a 7 miler. We shall see how this works out. That would put me 2 miles behind what I should be doing in my long runs, but hopefully I can eventually make it up. The most important thing for me is to train so I can run the whole 13.1 damn miles and do it without being injured.
There you have it, a little running update. Is anyone still reading or did I bore y’all to death?
Have you had any training set backs? How did you deal with them?
Are you a list person/planner or can you just go with the flow?
After my run on Thursday my knee was sore, but when I woke up on Friday I was in pain. That pain continued all weekend and I am still in pain just walking. After Googling around, chatting with some people at the running store and even a few helpful #runchat tweets , I found that the best thing I can do is take about a week rest period (hopefully no more). In addition to resting, I bought supportive inserts for my shoes, stretched, foam rolled and re-thought my training plan.
As I put it to my friend Larissa, I pretty much went from zero to hero in about a month. I went from running three 11 min miles to running seven 10 minute ones and five 9:15 ones. I did that without doing much strength training (read: ONE day of it .. total), foam rolling a total of twice and virtually no stretching outside of a couple yoga classes. Yeah, that’s not the smartest thing I’ve ever done (it’s also not the dumbest, just sayin’). So, my new plan is not too different from my old one, but it’s just more planned out. I’m mentioned before that I am a list girl . I need to look at something and be told what to do, so with this new plan I am telling myself exactly what I need to do and when I’m going to do it.
The New and Improved 1/2 Marathon Plan:
- Monday: Yoga (6:30 – 7:45p)
- Tuesday: 4-5 miles AND BodyPump (12 – 1p)
- Wednesday: Cross Train or Rest
- Thursday: Long Run
- Friday: Rest
- Saturday: BodyPump/CXWORX (10 – 11:15)
- Sunday: 4-5 miles (and yoga if I feel like it)
Obviously I am not going to be able to stick to this exactly, things come up, schedules need to be moved around,drinks need to be had on Saturday nights and Sundays need to be rested away,but overall I think that this will work out well for me.I am planning on starting this Thursday with a 5 mile run (I don’t want to over do it out of the gate). From there I will follow the plan and then the following Thursday I am going to try and do a 7 miler. We shall see how this works out. That would put me 2 miles behind what I should be doing in my long runs, but hopefully I can eventually make it up. The most important thing for me is to train so I can run the whole 13.1 damn miles and do it without being injured.
There you have it, a little running update. Is anyone still reading or did I bore y’all to death?
Have you had any training set backs? How did you deal with them?
Are you a list person/planner or can you just go with the flow?