Training Week 79
Alright, I need to get something less depressing up here! Thanks for all of your support on my previous post!
My next races are the Provena Illinois 5K on April 29th and the Christie Clinic Illinois Half Marathon on April 30th.
Day 547 | April 18, 2011: rest
Day 548 | April 19, 2011: 4.5 m run (5 x 2:00 min fast/2:00 min easy) + strength class
This speed workout looked really easy on paper – warm-up, 5 x 2:00 minutes fast with 2:00 minute recovery (each), and cool-down.
It was NOT easy. I mean, I wasn’t killing myself, but I was happy when the two minutes were over. Maybe it felt so hard because I hadn’t done speedwork since March 21st? Oops! Hopefully I will stick with speedwork more once the Grayslake Running Club weekly speed sessions start in May.
I ran on the treadmill during lunch. I feel all wobbly when I start running on that thing. It’s weird. Anyway, I ran 10 minutes @ 9:05mm pace, and the fast/slow intervals at 7:30mm/9:05mm. Then I cooled down for 10 minutes with a 10:00mm.
Distance: 4.5 | Incline: 1.0 | Time: 39:48
In the evening I attended my weekly strength class, which was a CrossFit motivated workout where we rotated through stations, then did boxing intervals in between.
Day 549 | April 20, 2011: rest
Day 550 | April 21, 2011: 8 m run
In the morning, I ran 8 miles (at a 6.3mph/9:31 minute per mile pace) on a hotel treadmill. At first, I thought the treadmill was too bouncy, but then I realized I actually liked the cushioning! The 8 miles were boring, but easy.
Distance: 8.0 | Incline: 1.0 | Time: 76:20
Day 551 | April 22, 2011: rest
Day 552 | April 23, 2011: rest
Day 553 | April 24, 2011: 21 m run
I headed to the Rollins Savanna for a 20-miler. The Savanna is a huge loop with a smaller loop attached that adds up to about 5ish miles. I figured 4 times around that and I would be set. I would stop at my car for water and GUs as necessary.
I started out slow then met up with two runners from the club for miles 2-7.8. Running with them helped me speed up. Then I was on my own. Back to slow town. My goal was 9:45s. It just wasn’t happening. I expected the run to be physically hard after eating like crap for four days, but it wasn’t. My mind just wasn’t quite in it. And it was windy, of course!
I listened to podcasts and was just doing my thing, stopping every now and then to get rocks out of my shoes. Around mile 12, I felt a stabbing pain in my outer right knee when I started to run after stopping. I got my knee brace from my car, and felt better immediately, but whenever I stopped, the pain was intense. Like, crying, gasping, hobbling intense… for about 10 steps until it went away.
I took this picture during a walk break in mile 15. I also saw a coyote or fox on the trail too.
I came up with a new mantra during this run- don’t stop, because it effin’ hurts to start again. I finished out 21 miles, knowing I could have done 5.2 more, but it wouldn’t have been my best effort.
I took an ice bath when I got home. My knee felt better. I iced it, foam rolled, remembered to take drugs. It hurt to go downstairs, and felt stiff after sitting. Yay, fun times. My knee hurt like this at the end of August and went away after awhile. I am hoping that happens again.
Run stats: I wore my orchid Asics Cumulus 12s. I wore bermudas and a short sleeved tech tee. I grabbed my windbreaker and gloves and wore them from miles 7.7-16. I took GUs at 4, 8, 12 and 16 miles . I drank 52 ounces of water. I walked during miles 16 and 19.
Distance: 21.0 | Start Temp: 45° | End Temp: 56° | Time: 3:29:33 | Avg Pace: 9:58 | 1: 9:59 | 2: 9:53 | 3: 9:35 | 4: 9:18 | 5: 9:14 | 6: 9:18 | 7: 9:04 | 8: 9:06 | 9: 9:41 | 10: 9:56 | 11: 9:57 | 12: 10:08 | 13: 10:07 | 14: 9:59 | 15: 10:23 | 16: 11:00 | 17: 10:22 | 18: 10:34 | 19: 10:34 | 20: 10:46 | 21: 10:26
Week Summary: 33.5 miles
Yeah, this wasn’t my best week. I really thought my body was enjoying those rest days – I had been sore for a couple of weeks and it finally went away. But on Sunday morning, when I was walking down the stairs to go on my run, I felt that knee pain. It just came out of nowhere. Let’s hope it goes away soon so I can finish out these next few races I am registered for!
Themocracy
Naww– not the knee pain! Stay strong.
boo! to the knee pain. hope it’s outta here soon! you HAVE to be looking at those numbers and thinking, “hmmmm, 4 hour marathon?” awesome!!
You have too much faith in me! 😛
I don’t think so 🙂 I’ve got 16 on deck this weekend, and I’m thinking of doing it in the Savanna, if you wanna run SLOW with me 😛
I wish I could! I will be out of town this weekend though. When are you running? I bet there are still people from the club running high mileage 🙂
ITBS? 🙁
Sorry to hear about the knee pain! I’m so sympathetic (foot, toe, knee – I’ve got it all!). And definitely take care of yourself!
Kim, I am just catching up with your blog and I am so sorry to hear about your grandparents! That is hard. Try not to feel guilty about how you are dealing with it. I wish you and your family a lot of strength in the days to come. Hang in there! And be careful with that knee – that sounds very painful. You don’t want to lose your one stress relief outlet!
Don’t Stop [eating bagels]!
HA HA HA.
Especially true now, right? 😛
Be careful with your knee. I still can’t run because of my stupid ankle and it is no fun at all (as I am sure you remember from your stress fractures). Does it only hurt when you are running, stop, and start running again? Or is it sore at other times too? I know with my ankle I kept telling myself it only hurt at certain points and then I pushed it more than I should have.
I’ll turn off my “mom” now and just say that I hope it feels better very soon and that you have no problems at all from it.
What is going on with your ankle? You are in a boot for awhile, right? To see if they can leave the extra bone in?
My knee hurt on Sunday when I stopped running, then for maybe 10-20 seconds while starting running again, then it would go away. On Monday, it ached to walk down stairs. But today it was completely fine and I ran 3 miles during lunch with no problem. I think it was just a temporary thing. Well, hopefully!
Oh my gosh! Look at all the deer in that photo! Also, I think a 10 minute average pace was perfect for your long run. You don’t want to race your training runs.
I was worried that my knee would do that same thing at the 10 miler last weekend (hurt when I stopped) so I was glad that it didn’t. Hopefully yours gets with the program and gets better. Keep foam rolling!
The last time I was at the Savanna with Steven I said to him, “Do you think Erin would like to run here?” You should come out some time. We always see a ton of deer 🙂
I foam rolled yesterday and will again tonight! I ran 3 at lunch with no problem whatsoever. I think maybe it was just a 2-day injury? Do those exist?
P.S. I think my arm warmers are coming today, but I think I will be more likely to use them in WI than at CU!
Great job on the runs this week, all things considered! Hopefully that knee pain goes away!
Your mantra is SOOOOO true.
Way to go on the 21-miler and nice job getting some miles in on the treadmill. That picture from mile 15 is awesome! It’s too bad about your knee. I hope the pain does not come back.
Great job on the 21 miler and your splits were so great!