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?
Monday 7/17
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.
Tuesday 7/18
2 mile run + PT exercises (15 mins). I didn’t do my typical strength training classes to give my knees a break.
Wednesday 7/19
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.
Thursday 7/20
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
Friday 7/21
This was a much needed REST DAY!
Saturday 7/22
16 mile long run. It definitely wasn’t pretty, but I got it done.
Colorful socks make the run fun!
Sunday 7/23
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!
My treat for a hard spinning class and a long week of training!
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?
I’m linking up with Holly and Tricia for their Weekly Wrap. This week’s guest host is Darlene so show her some love!
I’m also linking up with the Jess’s (Jess Runs Atlanta and Jess @ The Right Fits) and Courtney for their Training Recap Link Ups!
This Week’s Posts
Tunes Tuesday 7.18 – Pump Up Music
What’s the Most Important Run During Training
5 Reasons to Try Nuzest Protein Powder
Great week of training! You’ll have to let me know if your PT exercises fix your knee issue.
I finally went to go take the strength training class that you usually take at the gym. I wasn’t a huge fan of it but I think that it was just the instructor. I would rather just do my own thing though instead of the low weights/high reps routine.
The humidity was really out in full force this weekend. How many more days until fall?? lol
Thanks so much Sara! The PT exercises seem to be making a difference, so I’m going to be diligent and continue doing them everyday 🙂 Awwe I’m sorry that you didn’t like the class at the gym 🙁 You’re right, the instructor can make all the difference. Sometimes I do my own thing at the gym, but I do like the classes because of the structure and they push me to do more reps!
Only 61 more days until Fall – HOORAY!!
Another great week for you! impressed you are able to run so well in this heat. It’s killing me!
Oh my runs are NOT pretty, believe me! I don’t post too many photos of my face after a run because I look like a drowned rat, LOL.
The weather this week was BRUTAL! Even the evening storms didn’t seem to help. Good for you for getting that long run in!
Agreed! There was no relief from the heat here at night. It was just nuts.
Oh yes, I have adjusted workouts to my injuries (actually, I have a hard time calling my current state an “injury” because it feels more like a forced recovery). I’m wondering if I’ll need to use a compression sleeve on my knee for awhile, even after everything is officially healed. I’ll be paranoid about that suture line for a long time….
I think it will probably give you piece of mind to use a compression sleeve on your knee once you’re back to running. I had my knee drained twice last year (runners knee), and I did use a sleeve on my knee for all of my runs for about 1-2 months. Not sure if I “needed” it, but it was like an extra security blanket for me!
Great job this week. I can’t believe you are already running 16 miles. I’m constantly adjusting my runs based on how my body feels. Right now, some days my hamstring is sore so that means avoiding hills and sometimes adding a day of rest. I love your colorful socks!
You’re certainly doing the right thing by adjusting your runs for your hamstring!
Man, the heat and humidity is killer…even in Minneapolis, I swear! It’s so draining.
Great job still getting in your miles, I hope your knees start feeling better quickly. Interesting brace- do you think it helps?
So so draining! I’m so happy we have a little break in the heat here in CT this week.
the brace is definitely “interesting” lol. I think it helped support my kneecap during the run which resulted in less knee pain.
Starbucks is always a great treat after a tough run or workout!
I bet that 16 miler was very hot. Yay for getting it done and for no knee pain.
Amen to that! I don’t go to Starbucks often but it’s a nice treat every now and then.
Really glad to read that the PT exercises seem to be helping. You had a really strong week, lady!
Thanks Courtney! Both the new and old PT exercises are definitely helping and I’m SO happy for that!
Another great week! Sounds like your plan to focus on PT is paying off. I do not know how you got through 16 miles! I was a mess after just 6 in this heat.
Thanks Michelle! My 16 miler was pretty ugly but I was just happy to complete it!
I just don’t know how you ladies are knocking out these long runs for marathon training in this heat. I’m impressed! Sounds like you are being smart and listening to your body by adjusting your workouts. I’ve never done a full marathon, but I would think just getting the miles in would be more important than speed and tempo. Great week!
I don’t know how we’re doing it either! Sometimes I feel like I’m swimming vs running, lol.
Great week of training Kim! I am right there with you on those long run sufferfests. I feel like I’m walking more than running sometimes and yet my heartrate stays elevated. It’s just so freaking hot/humid this year. Blech.
Thanks Marcia! i haven’t had a good long run during this training cycle and it’s been 9 weeks. I’m a little worried about that, but I know its been especially hot and humid this year.
I feel like all I ever do is adjust workouts due to injury…but at least I can still do most of what I want just modified. PS – I love your Mizunos!!
Thanks Amy! Those Mizunos are the Wave Inspire 10s so they are a few years old.
I’m glad you cut it back a little this week. Who knows, it could have been exactly what the knees needed =)
Thanks Steff! I think the cut back on the classes was a really good thing.
Great job and a well-deserved A! It sounds like you made the right move focusing on PT. I know my knee wasn’t happy with me last week from too many squats during barre class, so running a little bit less seemed to do the trick for me. What do you do for your PT routine?
Thanks Janelle! I feel that I made the right decision, but I did miss my classes. But I agree with you, something about squatting is not making my knee happy.
For my PT routine I do leg lifts, side leg lifts, clamshells, hip thrusts, side step with a resistance band and foam rolling.
I think you made a very wise decision with all the PT exercises & it sounds like it’s really paying off. Hopefully that coupled with the cutback week this week will make your knees much happier.
There are times when I’m training when I just question why I’m doing it. Sometimes it seems rather pointless . . . until you cross that finish line, of course!
Thanks Judy. I’m very thankful for a cutback week this week and I know my body is craving it.
I always adjust workouts. Sometimes I need to modify in Pure Barre because there’s no way I can do a full movement. Other workouts I adjust because my body doesn’t react well (like burpees). Do what you gotta do to take care of those knees!
Definitely! I’m going to be doing some major modifications when I go back to class.
I’ve been noticing lately that my “problem areas” are the ones that I’m lacking in my PT exercises. Time to get back at them!
It’s amazing how our bodies will tell us what is off!
This week was a cut back week for me, so yes, I had a good week in training lol! Right now I’m all about getting the mileage in however I have to. I’m currently getting the mileage back up this week but I have a weekend in Georgia for a friend’s wedding so I’m not 100% sure how that’s going to work with my weekend long run! Lots of wedding stuff going on means I’ll probably have to split the distance up.
Yes for the cutback week! Just do what you can this upcoming weekend. Weddings are so busy, but such a special event, so if your long run has to be a little shorter, that’s okay!
Congrats on another good week of training! I need to get on my PT exercises and do them more frequently like you do! I’m in Corral F (Wave 2) for Chicago. 🙂
Thanks Wendy! My knees are feeling better and I’m so thankful for that.
Congrats on your corral placement for Chicago – you are speedy! 🙂
I am impressed with you ladies who are keeping up these double digit long runs! Amazing job! Sounds like the PT may be working for you! Have a great week!
It’s definitely not easy but I had the bright idea to sign up for a Fall marathon so this is what happens, lol
Great week of training. I can’t believe Chicago will be here in just 11 short weeks! I’ve been dealing with an achy right knee for about a month and am thinking about maybe supporting it as my miles increase. I will have to check out that support strap on Amazon.
I know! Chicago is going to be here before we know it! If you need knee support that strap is very good, but I hope that your knee feels better!
You are doing so great! I am so excited for everyone going to chicago – it seems like it’s just one of the best marathons around, and I can’t wait to read all about it.
Love that your training worked out well for you this week. Keep at it!
I’ve very excited to run Chicago – the city is just awesome!
Lunges kill my knees! I’m so scared to do them. The only ones that don’t hurt my knees are the hardest ones–the one where you have your back leg on a chair or step and just lunge down. Awesome that your plan of more PT and foam rolling is already helping. Great job on that 16 miler!
I haven’t tried that variation of lunge in a while so I might try to do a few of those this week!
I hope your knees are feeling better and better. When I start to feel “off,” I totally scale back anything that could be aggravating the situation. Squats, lunges, etc.
Good job getting your long run done! Mine was tough, too…
I think scaling back the squats and lunges really helped out.
So impressed with that 16 miler!!
What’s going on with your knee?
Thanks Wendy! My knees were really achy and sore on a few of my runs. My right knee was worse and I thought it might be runner’s knee (I had it last year in that same knee). It’s feeling better now.
16 miles! yahoo! And you’re being so good with your PT! I need to get better at foam rolling.
I have learned that the PT is key for me – I might ramp it up to twice a day!
Great week, Kim! Glad to hear that the PT and foam rolling seem to be doing the trick and that you didn’t have to skimp on mileage this week. ?
Enjoy this week’s cut back week. ?
Thanks Clarinda!
I’m in full adjustment mode at the moment with my knee and my foot. Hopefully I can pick everything back up on Thursday!
I think it’s great that you are listening to your body and making adjustments along the way. there is no reason to wreck your body before, during or after the marathon. The support strap seems a good idea too… I may look into that!
by the way, you did the long run. ugly or not, you did it. kudos to you!!
Oh no! I hope that your knee and foot feel better soon. You’re right – we need to make sure that we aren’t doing more damage than good to our bodies during training. My one goal is to get to the start line of Chicago healthy and ready to enjoy the 26.2 mile tour of the city.
You know, I start marathon training for my first marathon next month and seeing you post about the long runs makes me wary and excited at the same time. it all seems so daunting. But if you can do it, I can right? And with knee issues! (I have ankle and foot issues) So there is hope for me yet.
Keep strong girl. You got this.
Thanks Jamie! You know, it does seem daunting when you focus on the big number 14,16,18, but what I do is try to think of the run in chunks. For my 16 miler, I broke it into 4 mile chunks in my mind. Because of the heat and humidity, I allowed myself a quick break after every 4 miles to put ice in my sports bra, grab a drink, etc.
Great week of training even with all that humidity. I admire anyone who can do those long runs.
Not me. I think I’ll stick to halfs.
Thanks for linking up.
Thanks so much Darlene! I’ve decided that next year I am not doing a full marathon – I’ll be sticking to the half marathon!
I was so excited when I found out that the corrals were released last week. Because I’m running with RMHC, I’m in Wave 2, Corral H, which is the fundraising corral. Having my corral info makes the race that much more “real”!
I understand what you mean and it definitely makes it way more real!
Nice week for you! Way to adjust your workouts to the needs of your knee and great job getting your 16 miler done in the heat and humidity!!
Thanks Sharon!
Great job on your workouts! I hope your knee starts feeling better quickly.
Thanks so much Debbie!
Smart job listening to your body and doing your PT work religiously.
Thanks! I am hoping that it will make a huge difference.