If you read last week’s recap, you know that I decided to take it easy and skip a few runs in order to let my knee rest. I did just that but had an unexpected side-effect from it. After 3 weeks of scheduling my workouts and having a clear plan, not having one really impacted other aspects of my life. No running meant that I got more stressed without realising it, didn’t eat nor sleep well, nor had as much motivation in general. This marathon training was always going to be one or two things 1) a source of stress or 2) a motivation to be organised to fit it all in my diary. I am happy to say that it has been the latter and I am now very motivated to keep training.
Monday: I led my staff running group and took it easy, probably running 3K ish. I did not have any knee pain however I was “aware of it” if that makes sense. I therefore decided that I would probably have to wait a bit longer before getting back into running. In the evening, I just did some gentle stretches.
Tuesday: Long foam rolling and stretch session. I realise that although I get a stretch during my yoga workouts, it would probably be a good idea to have a separate weekly stretch and foam rolling session in the diary.
Wednesday: Still doing some self-care such as icing my knee, massaging my legs, stretching etc.
Thursday: Gentle morning run with fellow Hill Killer girl Julie. It’s during that run that I realised how much I had missed training. It gave me so much headspace and a good dose of endorphins that were very much needed. Legs felt ok but I still iced my knee after.
Friday: I started doing a yoga class with Steph via Pactster however I was not really enjoying it so while Steph was carrying on with it, I chose to do a 25min barre workout via the NTC app. It was a great workout that contained strengthening moves for the gluteus medius. Weak hip abductors such as the gluteus medius are a cause of ITB syndrome so I know that I need to start strengthening those more (can you tell that musculoskeletal anatomy was my favourite to learn this year?).
Saturday: When deciding to take it a bit easy to allow my knee to rest, I thought that I would skip the interval training and the tempo runs but try to keep up with the long runs in order not to fall behind too much my marathon training plan. I felt ready for my 19.5K run on saturday and decided to go for it, with the clear instruction that I would head back home at the first sign of pain. It did not go completely according to plan but it was a very happy run, so much so that it got it’s own little recap that you can read here.
Sunday: Foam rolling and stretching with a Jasyoga lower leg Hit reset video.
I know that I will have to go back to the drawing board for my marathon training as this can only happen again if I do not change things. More details on this once I know how to approach things differently. If you have any suggestions, please leave them in the comments.
How do you manage your injuries during race training?