Thanks to a cranky hamstring, my week of training didn’t go exactly as planned last week. I’m thankful that I was able to get in what I was though. I am hoping to resume training as normal this week and planning to continue rolling, icing and stretching like a champ.
Here is my training log for the week of 10.23.17 – 10.29.17.
Monday – Easy: 5 miles (8:56 pace)
My legs were a tad fatigued Monday morning after the half marathon long run combo that I did on Sunday. Daniel and I got up and got a loop in before work and it felt good to stretch out my legs some. I had an appointment with my sports chiropractor Monday morning. I got a little bit off schedule with my weekly appointments (as in I went 3 weeks in between appointments instead of 1 week) and I could definitely tell a difference. My left glute, hamstring and IT band were screaming at me. This was foreshadowing of the rest of the week.
Tuesday AM – Easy: 5 miles (8:56 pace) + PM – Easy: 5 miles (9:12 pace)
Tuesday morning I ran easy on the treadmill … nothing fancy, just getting some easy miles in before work. At Girls on the Run Tuesday afternoon, we played a game that resembled freeze tag. Some of those little chickadees are FAST and I had to sprint to catch them. I don’t think I was properly warmed up (we do a warm up with the girls, but I think that maw-maw here likely needs a bit more of warm up than the girls do) and I tweaked my [already sensitive] hammy.
I didn’t realize that anything was really wrong until I ran Tuesday evening. I definitely knew that something was “off” with my hamstring at that point, but I figured it would loosen up as we went along. It wasn’t specifically bothering me to run easy, but I noticed that if I tried to pick the pace up at all (which meant lengthening out my stride), I was feeling a pull all the way down the back of my leg. No bueno.
Wednesday – Easy: 8 miles (8:50 pace) + AlterG: 7 miles (8:34 pace)
Being the stubborn runner that I am, I got up and ran Wednesday morning. I was supposed to do a wave tempo workout and I was actually really looking forward to it. You alternate between two paces (i.e., half marathon pace and 10K pace) every half mile during the tempo, which was scheduled to be 5 miles. As soon as we started running, I realized that I was NOT going to be able to do the workout. I had to admit that something was actually wrong with my hamstring at this point.
I went back to see my sports chiro Wednesday after work and he diagnosed a mild hamstring strain, which is definitely better than … well, anything worse. He recommended taking a day or two off from regular running, but gave me the option of running on the Anti-Gravity treadmill in the meantime. I decided to go ahead and test that out to see how it felt Wednesday evening. I did 7 miles alternating between 50 – 75% body weight. I also ran on an incline, as your stride naturally shortens when running uphill and shorter strides felt fine on my leg.
Thursday – OFF
I let my legs rest completely on Thursday. My hamstring felt fine, but of course, that didn’t necessarily mean anything. I had Girls on the Run Thursday afternoon, but didn’t run with the girls. Hashtag self restraint. Hashtag sarcasm.
Friday – AlterG: 5 miles (8:34 pace)
I ran on the Anti-Gravity treadmill Friday afternoon. I ran at 75% body weight the whole run and played around with the incline again (alternating between 3 – 6%).
Saturday – Easy: 3.5 miles (8:30 pace)
I was originally planning to race a local Turkey Trot (you thought it was still October … yes … earliest Turkey Trot ever) that takes place less than a mile from my house. I wasn’t able to race it per say, but I still got to run the race. As a pacer! My favorite thing! I ran with two of my Girls on the Run girls. I had a blast and they both came away with PRs, so I’d say it was a successful day all around.
Sunday – Easy: 9 miles (8:42 pace)
My hammy felt fine after Saturday’s run, so I got in a little bit longer run on Sunday, but nothing too crazy. I got to run with two of my girlfriends, which is always lovely. One of them even taught me how to use Instagram stories, which obviously makes me super cool and hip now. It was 41 degrees (feels like 38!) and windy for our run. We skipped right on over fall and got some winter temps!
Total – 35 miles + 12 miles (AlterG)