Hey there friends!
I have some news today that I am not looking forward to sharing with you all. First of all the news is not very good (for me) and second of all it’s slightly embarrassing (also for me). Before you keel over from worry (mom!) let me say it’s nothing truly bad. It just sucks a little.
Sooo remember when I sprained my ankle? And then remember when Sam told me it was still a bit swollen but I was tired of resting it so I started working out again anyway (OMG Sam please don’t kill me when you read this…)?
So, I think I have tendinitis in my knee now. My left knee. All because I didn’t rest my right ankle enough after my sprain. Ugh! I could die. It’s all my fault. I should have listened to everyone! I shouldn’t have started running again so soon! Three weeks after an ankle sprain seemed long enough, but I guess I was wrong. Here’s what happened…
As soon as I started getting back into my workouts I was feeling great. I was loving being back in the game and was pushing myself extra hard after so much time off. The runs and workouts felt so good and I was reminded why I love exercising in the first place.
After a few days of this, I started noticing that my left knee was hurting when I kept it bent for long periods of time. Being the doctor-fearing weirdo that I am, I sort of ignored it. It wasn’t bad at first and it went away whenever I straightened my knee, so I didn’t do anything about it.
Eventually the pain started getting worse and worse (all within a week or two) and by the end of last week it was so painful that I couldn’t keep my leg bent during a one-hour meeting and I was waking up in the middle of the night to straighten out my knee from the pain. Not good.
At this point I called my dad who is the resident knee expert in my family after having more than thirty knee surgeries (yes, thirty). I told him what was going on and asked him which type of doctor I should go to, since I was in so much pain and needed to get better before my half marathon training starts at the end of February.
The conversation then proceeded as follows:
Dad: “Well, didn’t you just hurt your right ankle?”
Dad: “And didn’t you just start running again?”
Dad: “Don’t you think there’s a chance you weren’t ready to put all your weight on your right ankle yet so you therefore favored your left leg, giving yourself tendinitis in your knee?”
Me: “Oh. Yes.”
DUHH! I’m the biggest idiot on the planet! I should have waited just one more week for my stupid ankle to heal before I started running again. Ugh! And you know what my dad’s advice for my knee is?
Are you kidding me? I could die, I’m so mad at myself.
So, this week I have been back to resting and icing my knee instead of my ankle this time. Because only a big idiot like myself would give myself another injury from not letting the first one heal. Doh! Oh well, live and learn, right? I will never make this mistake again, that’s for sure.
You can expect this week’s workouts to be pretty much ‘nil (mostly strength training, kettle bell swings, and a lot of low-impact mumbo jumbo that feels a lot like nothing) so that my knee can actually heal.
It’s actually feeling a lot better already, so that’s good. I’m just so annoyed with myself. Ugh.
Half Marathon Training Plan
Since I can’t really talk to you about any workouts I’m doing right now, I can at least share my Half Marathon Training Plan with you all. I spent a lot of time looking for a good plan, and I think I finally settled on this great one from Fitsugar:
- Mondays: Rest to prevent injury. (<– haha the irony!)
- Tuesdays and Thursdays: Warm up, then run at a moderate pace for the designated mileage.
- Wednesdays: Rest on rest days. On run days, after warming up, run at a comfortable pace for the designated mileage.
- Fridays: Do a cross-training (CT) activity (biking, swimming, elliptical trainer, etc.) at easy to moderate effort for 30 to 45 minutes. If you’re feeling tired or sore, then rest.
- Saturdays: Run the designated mileage at an easy, conversational pace.
- Sundays: Recover on this day with easy runs to loosen up your muscles.
|Week||Mon||Tues||Wed||Thurs||Friday||Sat||Sun||Total Miles Run|
|1||Rest||2 miles||Rest||2.5 miles||Rest||3 miles||2 easy miles||9.5 miles|
|2||Rest||2 miles||Rest||3 miles||CT or Rest||4 miles||2.5 easy miles||11.5 miles|
|3||Rest||2.5 miles||2 miles||3 miles||CT or Rest||5 miles||2 easy miles||14.5 miles|
|4||Rest||3 miles||Rest||4 miles||CT or Rest||6 miles||3 easy miles||16 miles|
|5||Rest||3 miles||3 miles||3 miles||CT or Rest||7 miles||3 easy miles||19 miles|
|6||Rest||4 miles||3 miles||4 miles||CT or Rest||8 miles||3 easy miles||22 miles|
|7||Rest||4 miles||Rest||4 miles||CT or Rest||9 miles||3 easy miles||20 miles|
|8||Rest||4 miles||3 miles||3 miles||CT or Rest||10 miles||3 easy miles||23 miles|
|9||Rest||5 miles||3 miles||4 miles||CT or Rest||11 miles||Rest||23 miles|
|10||3 easy miles||4 miles||Rest||3 miles||CT or Rest||12 miles||3 easy miles||25 miles|
|11||Rest||4 miles||Rest||3 miles||CT or Rest||5 miles||2.5 easy miles||14.5 miles|
|12||Rest||2 miles||20 minutes||Rest||20 minutes||Race Day! 13.1 miles||Rest||15.1 miles + 40 minutes|
I wanted a plan that used miles instead of minutes for the short runs since most of my runs are completed outside and it’s easier for me to mentally keep track that way. I also wanted a plan that had the long runs on the weekends (which almost all of them do) and incorporated CT/Rest days which I will use to start training for the Bike New York five borough ride that I am also doing in May.
I should also clarify that although I will be doing a 40 mile bike ride two weeks before my half marathon, it is definitely not my priority. I will be doing that ride with my dad and am not at all worried about or focused on getting a good time. I just want to ride and have fun, so I won’t be training too hard (just enough that I can finish the ride comfortably).
So there you have it! There’s the training plan I have decided on! I will begin training on Monday, February 25 (only a couple of weeks away!) and cannot wait to begin. I better make sure to rest up before training starts so I can make sure body is fully healed. Wish me luck!
Question of the day: Have you ever given yourself a stupid injury?