Weekly Update: February 13 – February 19

Little late with the weekly update, I know! I’ve been super busy these past few days working at the running store because of the holiday weekend, and holy hell did it take ALL my energy. But here we are.  Definitely been struggling with some knee pain lately and it’s most likely the increased mileage and lack of strengthening. I really, really need to get on top of this.

Monday, February 13: Rest day. My knee was feeling a little creaky from the half marathon the day before, and my body was EXHAUSTED from the harrowing flight the night before. I let myself sleep in a little today and tried not to do anything stressful.  Wasn’t feeling sore at all from the half marathon, but I wasn’t expecting to either with the pace we ran it at.

My Whoop heart rate monitor arrived today! I am super excited about this piece of equipment and I’m really hoping it’s going to help me keep on track with my training, rest days, etc. When I get excited, I have a tendency to over do it. This monitor allows me to track my sleep, workouts and recovery based off HRV and my heart rate.  Excited!!!

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My new Whoop HRV monitor!

Rest Day

Tuesday, February 14: I had a meeting in Clarendon this morning so I decided to get my run in before I headed back home. After the meeting I ran from the Clarendon store to the Custis trail and did 5 easy miles. I always forget how hilly this trail is, but the hills were a nice little wake up call to my legs. It was a beautiful morning – it actually started flurrying once I finished up the run.

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gray morning pre snow flurries on the Custis Trail

I totally forgot it was Valentines Day, so I’m happy I got my run in before work, because Dave surprised me with a vegan dinner creation when I got home from closing up the store. It was delicious!

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vegan sweet potato fajitas for dinner!

5.1 miles outside – 8:08 min/mile pace

Wednesday, February 15: Treadmill workout today! I wanted to get a little tempo work in so I headed to the gym. After a 15 minute warm up I wasn’t really feeling the greatest but decided to try the workout anyways. I ended up doing 6X5 minute repeats uptempo and my pace was anywhere in between 6:25-6:00 min/mile pace.  So not bad!

I cooled down outside on the Mt. Vernon trail for 15 minutes.

15 minute w.u., 6X5 min uptempo, 1 min recovery – 7.4 miles, 6:52 min/mile pace.
15 minute c.d – 1.8 miles, 8:29 min/mile pace
(9.2 miles for the day)

Thursday, February 16: NOT feeling good today. Even though my knee didn’t hurt at all yesterday, it was killing me when I woke up this morning. I struggle with the pain on and off all the time because of the arthritis, but I could definitely feel some swelling in there. I put on some anti-inflammatory cream and a compression sleeve for the whole day before I decided to try and run after work at 9:00 pm.

I ran on the treadmill and there was a decent amount of pain. Decided to cut the run short and hit up the treadmill for a little bit instead to take some impact off the joint.  Once I finished up the treadmill/elliptical, I headed back up to my apartment to do some strengthening.  I didn’t do anything strenuous since I was already sore – some abs, leg lifts and push ups.

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I iced and stretched A LOT afterward.

3 treadmill miles – 8:16 min/mile pace
15 minutes elliptical
20-30 minutes strengthening

Friday, February 17: I woke up feeling a little apprehensive about trying to go for a longer run because of the knee pain. Decided to go for it anyways and head to Great Falls Park, reasoning if I couldn’t run, at least I could hike around instead and enjoy the beautiful day.

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According to Whoop, I nailed my sleep recovery goal! 

I ended up getting a fantastic run in! I did have knee pain but as I ran, it loosened up a little. I took it nice and slow on the trails and it was such a beautiful day I ended up forgetting all about my knee. I love challenging myself on the hills back there.

After my run I walked around the park for another mile or so just enjoying the day and letting my legs/body cool down.

At the end of the day, I decided to run again with Dave when he got home from work. Since I need to be getting ready for the Ragnar in a month, I didn’t see any problem going out for 3 more slow miles with Dave to round out the day. We ran along the Mt. Vernon trail together and my legs felt absolutely fine. I wore my patella knee strap to give a little more support for my knee and didn’t really notice it after the first minute or so of running.

9 trail miles – AM – 8:59 min/mile pace
3 road miles – PM – 8:36 min/mile pace

Saturday, February 18: Long run day! I had so much fun at Great Falls the day before, I decided to head back. Since it was a holiday weekend and it was going to be like 70 degrees, I headed out early because I knew the park was going to get mobbed.

I had some knee pain as I started the run but it dissipated over the next couple of miles. I ran with my Nathan hydration vest and I seriously love having my water and nutrition right at my fingertips.

I went farther out on the Potomac Heritage trail than I’ve ever gone before and it was kinda creepy out there. I ended up playing some music via my phone’s speaker on the way back to civilization just because it was SO QUIET and I’m honestly not used to it. The music helped motivate me to make it back to Great Falls though, especially the last 3 miles or so when I was really starting to feel my knee pain come back.  The trail was a little muddy too, so I really had to slow down at a lot of points so I wouldn’t wipe out in the slick mud.

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All in all, I made it 14 miles on the trail and I was so happy when I finished. And when I was leaving the park – totally right about it getting mobbed. The entire parking lot was full, and there was a line of cars all along the road leading into the park as cars waited to get in. Happy with my decision to get my butt in gear a little earlier today.

I iced and stretched and wore my compression sleeve for the rest of the day and actually, my knee didn’t feel too bad!

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post long run noms = deliciousness

14 trail miles – 9:02 min/mile

Sunday, February 19: Today called for 6 miles but I knew I was going to cut it short the moment I woke up. I could feel some stiffness in my knee so I really didn’t want to push it too much, and instead went out for a short run with Dave before work. We ran along the Mt. Vernon trail nice and slow and even though my knee didn’t feel too bad, I stopped after 2.6 miles.

I had the intentions of getting on the bike trainer in the evening after work but it was SO CRAZY at work with the sale, all I could do was collapse on my couch when I got home. No strengthening, no cross training, no nothing.  You win some, you lose some.

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me and my icing buddy 🙂

2.6 road miles – 8:32 min/mile

 

WEEKLY MILEAGE TOTAL: 45.9 miles.  Ahhhhh the .9 kills me (why couldn’t I of ran .1 more miles?!) but that’s okay.  I’m not going to lie, I wanted a little bit more mileage for this week, but given the knee pain – I’ll take it.

NOTES ON THE WEEK: I keep disappointing myself with my lack of strengthening and cross training but I’m really trying not to beat myself up too much about it. I’m on my feet all day, working two jobs AND trying to train for an ultra marathon so I only have so much time. I know the strengthening will help me so I really need to get to it though.

gahhhhhhhhh.

Hoping the knee starts to feel better soon!

 

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