Week 9 of Chicago Marathon training is in the books! I did things a little differently this week, focusing more on PT exercises vs. my strength training classes. Overall it worked out well and I was still able to get in all of my runs. Also this week we got our corral assignments for the marathon. I’m in Wave 3, Corral J – anyone in the same wave or corral?
5 mile run + PT exercises (15 mins). I took this run nice and easy, including short walk breaks after every mile to help my knees.
2 mile run + PT exercises (15 mins). I didn’t do my typical strength training classes to give my knees a break.
PT exercises (30 mins), double my normal routine. Again, I didn’t do my normal boot camp class on Wednesday night to give my knees a break.
6.5 mile easy run + PT exercises (15 mins). This was supposed to be a tempo run, but I wasn’t feeling it that morning. Besides, running fast (for me) for a few miles was not what my knees wanted to do and I was okay with that. I just wanted to get in the mileage
This was a much needed REST DAY!
16 mile long run. It definitely wasn’t pretty, but I got it done.
Spinning (60 minutes) + PT exercises (15 mins). My legs were pretty sore from yesterday’s run and I thought spinning would help. It did a little bit, but my quads are officially toast!
Total Weekly Miles – 29.5
Total Training Cycle Miles – 191.3
Grade – A
While this wasn’t a ‘cutback’ week in terms of miles, it was a week where I stepped away from some of my strength training so that I could rehab my knees (especially my right knee). I noticed that my knees would hurt more after those classes, probably because of all the squats, lunges and overall jumping. I’ll return back to the classes next week, but I’ll be modifying a lot of things.
Although I foam roll and stretch daily, I focused more time on that this week. I wanted to really make sure I was hitting all my problem areas, especially my quads. I have been trying out some new PT exercises and mixing those in with my older exercises. I wanted to do them everyday but dropped the ball on Friday (I forgot) and yesterday (because I was sore/tired). I think that the new and old PT exercises mixed in with all the foam rolling and stretching seems to be helping.
Saturday’s 16 miler was ugly, there’s no need to sugarcoat it. Luckily it wasn’t as humid as it has been (yay), but it was hot (85 degrees) and the sun was out in full force. That mixed in with some breathing issues (thank you allergies) made the run less than enjoyable, BUT I didn’t have nearly as much knee pain so that in itself is a HUGE win! I ordered this support strap from Amazon for my right knee and wore it for the run and it really gave me extra support and helped a lot.
Next week is my second cutback week of the training cycle and I’m looking forward to it!
Did you have a good week? Have you ever adjusted workouts based on an injury?