Benched again this week. Boo.
Last Sunday I was running great, feeling great, one little tweak in my knee but otherwise great. I considered taking Monday off, but decided I’d run with my club in Brooklyn and take Tuesday off. I had a great time running with Ashley, who helped me keep about a 9:20 pace! Not bad for a lady who hasn’t run in 8 weeks!
Unfortunately, 9:20 was a little too fast. Combined with very few walk breaks and…well…shit. 4 miles later my knee was sore, and when I got home I noticed a little bruise on the side of my knee, right in the hurty spot.
I’ve had it appear before since this injury happened so I wasn’t totally surprised, but my physical therapist sure was! He immediately told me to stop running until we can correct a few other issues, like strengthening my hamstrings (which are pretty weak in relation to my quads) and stretching out the very top of my quad. He said hopefully I can start running in a couple weeks, and then I’ll start on a walk/run plan similar to Salty’s beginner runner plan.
Booo. So here’s what I ran this week:
Monday 7/30 – appx. 4.5 miles, 9:20 pace.
Tuesday 7/31 and Wednesday 8/1 – Stretched, foam rolled, iced my knee. Lay on my Galaxy Ball for psoas release. Did yoga block/strap exercises to help correct and strengthen my adductors and quads.
Thursday 8/2 – Went to PT. Added “modified waiter bows” (they’re more like a Standing Superman), This weird/awesome top-of-the-quad stretch and prone bended-knee leg lifts that will help me strengthen my hamstrings and teach them to fire evenly.
Friday, Saturday, Sunday – Did my PT like a good girl.
Total distance: 4.5 miles. But hey, at least I’m working toward more!