Owens Corning Half Training Recap: Week 11

As I wrote in a bit of a panic last week, I hit a snag on Tuesday. My knee started to hurt, I semi-hobbled home, and immediately panicked about whether I’d be able to run pain-free on race day. Wednesday was a planned cross training day, so I stuck with that, and I started off Thursday with another Pure Barre class. It’s not an easy cross training day, but I really wanted to benefit from the extra strength work, particularly for my glutes and hips. Since my knee still felt “off” during the work day, I opted to get Thursday’s miles done on the elliptical in the evening.

I think I planned to run Friday but a quick look back showed me that while I had missed a run day, I’d finished 3 Pure Barre classes, 1 yoga class, 1 run, and 1 elliptical session in the past 4 days. So I took the necessary rest day and knew I could still try and run on the weekend.

Just like last week, I met up with my brother Benji at Wildwood and we ran the red trail – a two-ish mile loop – to test out the knee. I used that as a warm-up and then ran the third mile at goal pace. I quickly decided to run the rest at an easy pace. 1.) It was hot out. 2.) The trails were naturally making goal pace more difficult to maintain. 3.) I didn’t want to push my luck on my first run back just to cross the workout off my list. I finished with 5 miles under my belt, and I felt happy.

On Sunday, I squeezed in the long run after Easter festivities. I took it super slow, and I’d give it a “B.” I just felt grateful to be running hobble-free. I tried not to focus on how measly 19 miles for the week looked (11 miles short of planned) even though I know 19 freaking miles is not nothing.

I spotted the mile markers for the weekend’s marathon on the bike trail!
  • Monday: Pure Barre
  • Tuesday: (am) 2 mile warm-up, 2 x 1.5 miles at half marathon goal pace with 2 minute recovery and a 0.5 mile “cool-down” or hobble; (pm) Jasyoga’s 5-Minute Hip Reset and 25 minutes of the Sunday Reset
  • Wednesday: (am) Pure Barre; (pm) Power Yoga
  • Thursday: (am) Pure Barre; (pm) 5.6 miles on the elliptical
  • Friday: Rest day
  • Saturday: 5 miles on softer, knee-friendly trails
  • Sunday: 8 mile long run
  • Weekly mileage = 19 miles

It’s the Tuesday of race week as I write this, and I went on a 4 mile easy run this morning that went fine so I’m feeling optimistic. I think the key is warming up properly and getting the right muscles firing before I head out. I’m going to remain diligent about staying healthy this week, and I’ll check in later this week with my race goals!

P.S. I’m new to Jasyoga, but it’s so great. They’re also offering a free month for first-time subscribers! Highly recommend! I love that you can do a 30+ minute session or quick 5-minute resets – total game changers.

I’m linking up Courtney @ Eat Pray Run DC + Holly and Tricia for the Weekly Wrap.

S.O.S.

My knee hurts. I wrote in my last training recap that my knee began to felt cranky toward the end of my last long run. It felt fine on Monday. Then Tuesday’s workout rolled around and the pain popped back during a 1.5 mile interval at half marathon pace. “No, no, no, no,” I kept thinking. I “cooled-down” and walked a couple blocks home dejected.

I think I irritated my IT band, and I blame a lazy glute that isn’t pulling it’s share of the work. Raaaaawwwwr. I’m pushing down the occasional bursts of all-out panic and fiercely thinking, “I’m fine. This is fine. It’ll be fine.” The worst case scenario rushing through my brain is starting the race, presumable healthy, and having this knee pain kick in somewhere along the race and derail the goal pace I’ve been training to run for 10+ weeks. Of course, the real worst case scenario is not running the race at all, but I’m definitely not there yet.

But let me think positively – race day is 10 days from now. Not tomorrow. I have a little time. I’m going to rest from running for a couple days and see how it feels – maybe I just irritated it. I have had 9+ great weeks of training and mileage; a couple days off will not undo me. I’m going to use the time to actively take steps that will get me to the start line with a happy knee. And if the worse case scenario does happen, there will be other upcoming races I could turn into a goal race. Life happens.

Yoga does do a stressed out human’s mind and body good.

For the record, I think my knee began hurting because I began to slack on the little things. Not just one particular thing, but one or two smaller things a day.. I got lazy about doing the PT exercises I used to be so diligent about before my run. I sped through my dynamic stretches instead of prioritizing them. I started getting to bed later. I foam rolled every other day, etc., etc.

Thus…the plan:

  • Daily PT exercises (clam shells, bridges, resistance band works, etc.)
  • Daily stretching
  • Fitting in yoga classes when I can – good for the body and the meditation is excellent at calming down the “why meeeee” voice in my head
  • Extra sleep
  • Alternative workouts to keep up my endurance: elliptical, swimming, biking
  • An extra Pure Barre class this week and next – I swear it’s better than a session of physical therapy

Wish me luck. Hoping for a more positive update on Monday!