Squeeze's window just about sums up my recovery week, plus or minus several pounds of pasta, dessert and wine. Last week's recovery could not have come at a better time! I kept my two runs shorter and slow. I also took advantage of the flexibility in my schedule by visiting my friend Sarah in Pittsburgh, PA for a long weekend.
Monday: 50 min gym cross-training (cardio + core)
Tuesday: 1 hour, 30 min run (8.79 miles)
Wednesday: 50 minute water run
Thursday: 1 hour yoga class + 1 hour sports massage
Friday: 2 hour run...ended up being 1 hour, 40 min hilly run (10.5 miles)
Saturday: OFF
Sunday: OFF
TOTAL MILEAGE: 19.29 miles
Early on in Tuesday's run, I noticed a popping on the back of my left leg, behind the knee. It was almost like something was catching---a tendon or muscle?---each time as I bent my leg and pushed off. It was noticeable when I was going up hill and seemed to go away as I further warmed up. Even as the discomfort faded, I took things especially slow during this run. Total time: 1:24:28; average pace: 9:36; fastest mile: 8:16; slowest mile: 10:31.
Wednesday's water run included various intervals:
2 minutes warmup
90 seconds on, 30 seconds off - 5x
2 minutes on, 30 seconds off - 3x
Repeat 1x
2 minutes cool down
I returned to Rise & Shine yoga at Squeeze on Thursday morning. And loved it...AGAIN.
Locker room breakfast. Recipe coming this week!
Somewhat impulsively the day before, I made a massage appointment for Thursday evening. So after work, I headed to Massage Envy for 50 minutes of torture. My IT bands and calves have been incredibly tight and throb-y lately and with about a month of training remaining, it seemed an appropriate time for a deep sports massage. OUCH...but I want another one already...
I flew into Pittsburgh midday Friday and intended to check off my long run while Sarah was still at work. By the time I ate lunch, it was 2PM and having only had a muffin and pear for breakfast, I was starving. The salad barely made a dent in my hunger; but after an hour, I decided to chance the run anyways. And guess what? There were SO MANY INCLINES! Why had this not occurred to me beforehand?! The only redeeming aspect of the run was the pretty neighborhood and leaf-scattered trails that ended at an overlook of downtown Pittsburgh. Everything else? Not so good. Drainage from allergies, returning knee discomfort, wanting to puking or worse, etc. When I finally hit 10.5 miles, I stopped...it might as well have been 30, considering how I felt. I hopped across the street to Starbucks for an egg sandwich and green tea before collapsing on the floor. Total time: 1:41:06; average pace: 9:38; fastest mile: 9:02; slowest mile: 10:27.
The rest of the weekend included so much good food and quality time with one of my best friends. I can't wait to recap the mini-trip next week ;) Of course, we failed to get any images of us together. But there's something to be said about living in the moment and not through a phone, right?
This week is 20-miler week. With this back-of-knee discomfort, I'm honestly not sure what to expect. I'm going to start icing it daily and continue frequent stretching/foam rolling in hopes of it correcting the issue. Ahhhhhh so close but so far!
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