Poor planning skills for long run recovery were the theme for this past week. 65 goal miles with 64 actual, 7 of which were on an elliptical.
Monday: 8 miles slow on the treadmill in 1:03:50. Did an 18 miler the day prior, should have taken a rest day here but didn't. My legs weren't quite ready to go for a 2+ hour run without a rest day to follow, should have waited a few more weeks in my cycle to attempt this. Hit the weight room at the gym and got in a full body lifting session.
Tuesday: 9.11 miles in 1:10:01. Still lingering aches from the 18 miler. I actually thought on this day that I may be developing a foot problem.
Wednesday: 9.64 miles in 1:14:38. Originally planned for a tempo on this day, but my legs STILL were achy. The foot pains from Tuesday ceased, but now my knees were aching. Full body resistance session.
Thursday: Trying out a new speed work system with two-a-days. Am speed session, pm recovery run. Morning run was a 5 mile tempo @ 6:55 pace, which was slightly slower then planned but decent. In the late afternoon went for a 3.1 extra easy shake out run with the hubby in a pair of shoes that made my achy knees worse and I now want to light on fire.
Friday: Knees were terrible at this point in the week. Those damn shoes really did a number on me. Decided that it would be best to turn to the elliptical on this day so that my long run of the week would still be possible. I hate the elliptical. My feet go numb, is that normal??? Upper body resistance session.
Saturday: Woke early to get in 20 miles but feel short on time and knew that I had to cut it short, so I clocked 18.9 miles in 2:21:43. IT FELT AMAZING. Took 2 Clif Gu's that felt like they helped tremendously. Really wish I could have finished out the last mile, but bad planning said otherwise. When I woke my knees felt great, until my catastrophic fall later in the afternoon.
This week I felt twinges in every muscle in my entire body, which I know was because I didn't take a day off after last Sunday's 18. Now with my knee bruised, swollen, and stiff from my fall I know that next week will require some major adjustments. I am going to back my mileage down for the week to about 50ish miles and make attempts to get in some yoga. Taking care of my wounded knee is top priority this week.
Do you take Gu on your long runs?
If so, how many and how often?