Monday

3.5 mile run (10:00 pace)

My knees were hurting from my long run the day before, so I ran on trails in the park. I felt good after pushing through the first mile and was able to put on some bursts of speed. I could feel some minor pain in my knees, but didn’t think much of it.

However, that night my knees were really hurting. I had to limp up and down stairs. I had speedwork scheduled for Tuesday and struggled with whether or not to take an extra rest day.

Tuesday

90 minutes of Anasura yoga

I made the decision to take the day off. It was a hard decision to make, but it was definitely for the best. My knees started feeling better today, but I took it easy with running. I did do some extremely difficult yoga that including lots of flexibility and core work. Looking back, I’m glad I did this – the yoga work included lots of strengthening and was a much better use of my time than running, which could have possibly turned my slight knee pain into an actual injury.

Wednesday

3 miles on elliptical

It was pouring rain all day, so I decided to take my scheduled easy 3 mile run to the gym and did the elliptical just to give my knees some extra rest. I got an okay cardio workout from this, but my body is so used to the elliptical that it doesn’t do much for me anymore. It was a nice break for my knees though!

Thursday

4 mile pace run (9:10 pace)

I ran today with NO knee pain at all and had a great run. I’m so glad I took some extra rest. I really pushed myself pace-wise today, in lieu of doing speed work this week. It was definitely hard, but such a good hard. I was really proud to see my pace at the end, because it’s close to my all-out pace for a 5-K in high school; I’m getting faster!

Friday

Rest day

I had class/lab 10-3 today and an event for Phi Tau at 8, so I decided to just take it easy and rest in between. It was also a scheduled rest day. I didn’t feel any pain from Thursday’s run, just normal soreness.

Saturday

60 minutes of Anasura yoga

3 mile run (10:00 pace)

I did the tough class I did on Tuesday again, and again it was a workout! Yoga always makes me feel great afterward, and this was no exception. Later, I went for a short run through park trails.

Sunday

Rest day! I’m a little sore from yoga/running yesterday – a good sore though! I’m going to take it easy today and then hopefully back to my normal plan for next week:

Monday: 3.5 mile run
Tuesday: 35 minute tempo run
Wednesday: 3 mile run
Thursday: Rest day (yoga)
Friday: 3 mile run
Saturday: 7 mile long run
Sunday: Rest day (yoga)

What I learned this week:

  • It is better to err on the side of caution, listen to my body, and take an extra rest day rather than run through pain and risk injury.
  • Yoga can give me a great workout – and I feel great after doing it. It also helps with stress and is a good option if I am sore or need an extra rest day.
  • I am able to push myself. It hurts, but the rewards are so worth it.
  • Just because I don’t feel 100% on a run one day doesn’t mean I am “losing fitness”; I have to remember the good runs I’ve had in the past week too.

I’m ready to take on Week 4!

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Have a great Sunday!

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