Monumental Marathon: Training Week 2 of 12

Week2

 

Look at that! Week 1 wasn’t a fluke after all! Just as with most injuries, I think it’s hard not to hold your breath when you get back to running. You keep waiting for something to hurt because you were in a decent amount of pain just a few short weeks ago. But nope! I think it’s safe to say I’m in the clear and now it’s just time to get down to business. Week 2 was definitely tough, especially because breathing the soupy air that made its way to Chicago made running somewhat miserable. Perfect week to get back to workouts, huh?

Monday: Full REST

I was still in Michigan for a long weekend and I ran 13 miles the day before, so resting was necessary. I spent the day working in a coffee shop (that ironically used beans roasted in Chicago), having lunch with Man, and thrifting for decorations and new furniture to fill the new apartment.

Tuesday: [Fartlek 8.03 miles, 7:37 avg]

I call this one the ‘hairdryer fartlek’. It was so hot and muggy and gross that I felt like someone was blowing a hairdryer into my face the entire time. I ran 2 to lake, 4 lakefront miles with 30 sec @ 5k pace every 3 minutes, and 2 home. The legs had a decent amount of pep today after yesterday’s rest so that’s good! 

Wednesday: [Easy 7, 7:56 avg]

Easy 7 around the neighborhood this morning. I ran such a random route that I don’t think I could have even explained to someone familiar with the area. It was hot and humid out again this morning so I was happy to run on some shady streets. I stopped in a park halfway for a sip of water & it was glorious. 

I’ve been thinking about routine lately – welp, basically my lack of routine. I used to be really good about getting up around 5 or 5:30 AM to run before work each day. It’s likely because I have a flexible schedule these days, but I just haven’t been able to find the motivation to do that again. I normally wake up around 6:30 AM and then it takes me a while to get going before I even think about running (especially if it’s a workout). The weather has been motivating me to get it done early-ish, but I’m hoping to get back to the routine of starting my run by 7 AM on mornings when I don’t have meetings.

Thursday: [3 x 1 mi tempo/ 8.59 mi, 7:24 avg]

Annnnd speaking of a morning running routine, the rain thwarted my plans of getting this done by 7:30 AM. I sat around in my running clothes basically from 6:30 AM until I left just after 9 AM when the rain cleared. Woof. Humidity x 1000000 out there today. (temp 76, with 88% humidity = swimming). I didn’t really know what kind of tempo I would run today until I started. I settled for 3 x 1 mi at tempo pace. Considering I did 6 x 3 min tempo surges last week and I haven’t run a tempo in … I don’t know how long … this was a solid effort. Splits: 6:46, 6:52, 6:37 (with 1-2 min walk break between) It felt more difficult that I expected it to but I likely should have adjusted for the conditions. On to the next!

Friday: [Easy 5, 8:10 avg]

Woof. Humidity is here to stay, huh? Went out around 9 after doing some work early this morning. Knew it would be sticky out, but that doesn’t make it any easier. My glasses fogged up when I stopped at a stoplight. EVERYONE IS DOING THE SWAMPY SHUFFLE these days!

Saturday: [Long 15 mi, 7:45 avg]

I was dreading this one the moment I saw the forecast on Friday night – 71 degrees and 96% humidity expected.

2014-08-22 21.45.48

The lakefront was definitely cooler than inland and the fog/cloud cover kept the sun from peeking out too much. This is the best run I’ve had in a while — I actually felt like myself again! I ran 2 to the lake with The Man and then settled in to 7:30-7:40 really easily. My legs felt like they could have run 7:45s all day. I normally don’t run so well in the heat and humidity, but it didn’t bother me that much. I stopped at plenty of water fountains to douse my head and neck with water and I think that helped a lot. Gu at miles 6 and 11 (gotta love that salted watermelon!) I’m really happy this went well. I was shocked that out of the hundreds of people out on the lakefront that I only saw TWO people I know! 

We had plans to have people over on our rooftop in the afternoon, but the weather ruined those plans! So we went to “brunch” at 1 pm and bar-hopped afterward. I mean, if you’re not brunching at 1 pm and hanging out with the same crowd at 9 pm the same day, you’re doing it wrong.

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We absolutely love our rooftop and wanted to have people over to enjoy it one last time – before MOVING! We found a nice place nearby with more space so this next week is absolute INSANITY between preparing for a big work event (involving travel next week), packing up the apartment, moving, and trying to fit training (and sleeping) in there somewhere. I know it will be worth it, but it’s definitely going to be a crazy couple of weeks.

Sunday: REST

Lazy Sunday morning with puppy cuddles and a day full of worrying about packing…and then actually packing. 

2014-08-24 20.50.26

Look what I found! A training plan that I apparently printed in 2011 – when my ‘projected’ marathon finish time was 4:01. I must have printed it that spring before training ramped up and I’m 75% sure it was based on a recent 5k time. Just when you begin to think that you won’t have enough time to get fit for the next 26.2, the universe shows you just how far you’ve come. 

Anyone have some superwoman powers I can borrow this week…and the next?

-J 

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Monumental Marathon: Training Week 1 of 12

Annnnnd we’re back to weekly updates! I know, I know…you all missed them so much. I mean, I know I missed the miles!

Last Monday was my first day back to running after 3 full weeks off. And I’m happy to report that the return was glorious and happy, albeit sluggish and awkward. This was totally expected and I had to remind myself that getting back into shape isn’t going to be easy and it certainly isn’t ideal leading into such a short cycle for 26.2. I’m going to keep plugging along and putting in the miles and will see what happens.

In Week 1, I scheduled some light speed and tempo surges to ease back into training. Neither one felt great but I’m happy to report that the only thing that really hurt were my lungs, not my knee or my atrophied muscles. 🙂

This is what 3 weeks off looks like. I LIKE SEEING THOSE BLUE BARS!

3weeksoff

Monday: [5 easy, 7:37 avg] 

I missed the lakefront so much and this run was so relieving. Despite not being in pain following the cortisone shot (and not in too much pain even before the injection), I still didn’t know how this would go. I was so happy to be able to say “I RAN TODAY!”. I’m sure I looked like an uncoordinated baby giraffe out there on the lakefront path but damn, this felt good. And despite the cloud cover, it was anything but gloomy.

2014-08-11 13.27.04-1

Tuesday: [8.19 easy with 8 x 30 sec surges, 7:53 avg] 

Second run – and again, absolutely no pain or discomfort! I think letting the bursitis do its thing worked. Back at it. Manuel A C. and I ran to the lakefront after work. The waves were huge today! (almost wish I brought my phone to snap a pic) I helped pace Manny through 2 mi of his tempo (which were comfortable for him and not so comfortable for me!) and then ran a few miles solo. I ran 8 x 30 sec surges in the last two miles just by feel with 1 min easy jog between. I started around 6:25 pace and was surprised to see a 6:07 pace for the last one once I finished.

It appears that I also lost the necessary callouses on my feet because I did not enjoy running in the Ride 7’s tonight. I even stopped to tie the laces to skip a loop so that I had more room in the forefoot. It helped a bit but I likely won’t wear the Rides for anything over 5-6 miles…or at least until my callouses return. 🙂

Wednesday: OFF 

As much as I wanted to run today, I knew I’d just be STOOPID for running 3 days in a row after taking 3 freaking weeks off.

Thursday: [9.5 mi with 6 x 3 min tempo surges, 7:44 avg]

Woof. Getting back into shape is painful. If there were ever a day to bring my phone to snap a pic/video, it was today. The Blue Angels were soaring over the lake to practice for the Air & Water Show this weekend. Really cool to watch & it kept me somewhat distracted from my pace through the workout.

I was clearly not ready for solid tempos yet (Week 1! ha!) so I decided to do 6 x 3 min tempo segments with 3 min jog recovery. First 2 felt like crap, next 2 felt tough but smoother, and last two felt like “weeeeeeeeeeeee!”.

0.43/6:54
0.44/6:51
0.44/6:48
0.45/6:41
0.45/6:40
0.47/6:28

Friday: OFF

Enjoyed my Friday night with a beer on the rooftop after work and a few beers with Manny that night. It appears that Friday nights without a Saturday long run can go pretty late.

Saturday: [Easy 6.1 mi, 8:05 avg] 

I ran off a mild hangover slightly after 9 am. After running and a few glasses of Nuun, I felt like a normal human being. I hopped in the car that afternoon for an impromptu trip to Holland, MI with The Man. The drive was nice, especially because Barklee wanted to cuddle.

2014-08-16 14.05.21

Sunday: [13 mi, 8:13 avg]

Long run in Holland. I originally planned on running anywhere between 12-14 miles. Considering how good the legs handled training earlier in the week, I figured 13 miles was perfect.  I ran the first 7 miles really easy with Manny to the beach between 8:40-8:50 and the last 6 between 7:40-7:55. My legs were happy to run in a faster gear at the end and I felt like myself again. It was 67 degrees with 91% humidity so the first few miles felt surprisingly sluggish. I took a (salted watermleon!) Gu at mile 7 and water at miles 4, 7, and 10. I didn’t feel wiped out after that and I wasn’t sore on Sunday. All good signs that easing into the long run and training was the smart thing to do!

2014-08-17 12.58.45-1

Guys. This stuff exists. Go buy it now.

Week 1:

5 runs

0 core (ha)

0 tragic pothole falls (haHA)

42 miles

BACK AT IT!

– J

Bum Knee Be Gone! Back To Regularly Scheduled Programming

3 weeks post-fall and everyone (including myself) is likely sick of me talking about the bum knee. The good news is that it’s run its course and I’ve been pain-free for about a week now.

The last update chronicled the progress I made within two weeks of falling. I was pretty optimistic about the inflammation in the bursa going down on its own and doubted that I would need the doc to give me a cortisone shot. After resting through the two-week mark (with a fair amount of pain-free cycling to keep me from going absolutely insane), I went for a 20-minute test run with Corey last Sunday. It’s tough to describe what it felt like but it didn’t really feel good and it didn’t really feel bad. Just “meh”. That’s not really the feeling I was hoping for. So, I emailed my doc that afternoon to let her know how the knee was doing and this was her response:

I think it would be good to get an MRI of the knee to confirm that there is nothing else going on. I would hate to do a steroid injection if there was an underlying fracture or tear.

I was a bit disappointed about it but knew the MRI was the right thing to do. And she heard my message about wanting to clear this up ASAP loud and clear because we were able to schedule an MRI for the next day and she just happened to have an available appointment on Tuesday. So, fingers crossed– all would be resolved (or at least we would know more) by Tuesday at 9 am.

Fast forward to the appointment. (cue nervous jitters in the waiting room) Prepatellar Bursitis was the correct diagnosis. I was so relieved. The doc showed me basically every image of the MRI and said that my knee looks really strong (no damage to ACL, MCL, etc). Apparently I fell squarely on my bursa and that cushioned the fall for my patella. Two minutes later she gave me a cortisone shot to reduce the inflammation and five minutes later I was sauntering out of the doc’s office with a goofy smile on my face.

2014-08-05 09.19.35-1

And then. I bought a white chocolate passion fruit donut to celebrate. Necessary.

The “bad” news? She prescribed more rest through the end of the week. So that would total 3 weeks of no running and a heck of a lot of frustration. The GREAT NEWS?! I was 95% pain-free by the next afternoon and I was finally able to sweat on the bike last week. I did 5 hours of cross-training and even did a two-hour session on Sunday to replicate a long run (1 hr spin bike, 1 hr open stride machine). For anyone that’s ever used the Open Stride machine, can we talk about how tough of a workout that can be?!

2014-08-08 10.59.37

Missing the lakefront path like crazy, but happy just to be able to SWEAT!

So, this is all to say, that TODAY I get to run! My right knee cap looks identical to my left knee cap (gasp!) and I feel like my normal self again. Like any injury, I’m still really paranoid that the pain will return. I find myself doing normal things throughout the day and wondering if my knee will hurt if I ____(fill in the blank)_____.  This injury has been anything but normal–and I may never live down what a clumsy fall that was. I’m going to stay patient the next few weeks and just see how running goes. As of today, I have 12 weeks to Monumental. And while I know I would be well on my way to a strong training cycle had I not taken this bad fall three weeks ago, I think I’ll give this cycle a shot.

Tell me your ‘falling while running’ stories!

– J