Feeling a bit better today. Yesterday I want to the gym, did some lifting and managed a slow 1 mile on the treadmill. Buoyed by that I got all set for my long run this morning complete with fueling, stretching, rolling and early wake up call. I promised myself I would listen to my body and stop as necessary so I planned my route with lots of potential stops.
My knee and leg are sore and I was very aware of them the whole run. My left leg literally felt heavier then the right, I guess because it was taking more force to come around? I walked a few times and I stopped and stretched alot. At first only every mile and towards the end every half a mile or so. I am starting to really be able to feel the tight muscles now and not just a sore knee which I am taking as a good sign. Then I can stretch and roll out better right? At around 4 miles I knew I shouldn’t do too much more so I took the next opportunity to get back to the car. I stretched a bunch then again when I got home, took an ice bath and I am going to take another day off.
- Distance: 4.33 miles
- Time: 45:19
- Avg pace: 10:40
- Avg\Max HR: 142/175
- Cals:429
My mileage is going to be so low this week. 5 miles, compared to 19.12 and 27.75 the week before. I am hoping next week I can do two shorter runs maybe a 4 and a 5 then a solid 10 or 11 mile long run. But either way I am going to keep taking care of myself. On a happier note I just edged out my highest mileage month ever by just under 3 miles to make it 83ish miles. So yeay me.
Yesterday I went to the gym and did the following for lifting after a 10 min warmup on the elliptical. I did the following circuit twice.
- tricep dips until fatigue
- step ups with overhead press (10lbs). 10 each side
- 10 assisted pullups
- 10 lunges holding 12 lb weights, 10 each side
- 10 pushups
- 20 squats on bosu
- 1 minute abs. Situps the first set then bicycles the second set
Here is hoping the terrible halloween shoes I am wearing tonight will not totally fuck up my knees. But yeah… we all know it ain’t going to help.
Happy Halloween!!
healthy meal idea of the day:
check out these delicious, and appropriate pumpkin pie muffins.
ouch to shoes that are going to hurt. i feel your pain but it’s all good if it makes us look hot right? haha
Great workout! Let your body recover. Sometimes we need a break to workout better the next time. Keep on moving.
Yeah the shoes were a bad idea!! But I don’t feel much worse then yesterday really.
Joanne – its so true but sometimes hard to actually do!
A lot of my knee pain comes from my IT band and tight calves. Sometimes ART makes it worse before it gets better, so that may happen with the massage as well. Keep rolling!