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Feb 052013
 

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…)?

Dr. Sam inspects my swollen ankle. Jack helps.

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.

Me right before my favorite run ever- in Rome, Italy!

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?”

Me: “Yeah…”

Dad: “And didn’t you just start running again?”

Me: “Yeah…”

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?

More. Rest.

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?

 Posted by on February 5, 2013

  14 Responses to “My Half Marathon Training Plan”

  1. This seems like a great plan and choosing one that doesn’t start for a few weeks will give your body that rest time to heal, as much as it sucks. If you do it right, though, it will heal quickly and you’ll feel so much stronger. Then you’ll be able to crank out those workouts even better and it will make you significantly faster when it comes to race day 🙂

  2. I had to quit running for 3 months last spring due to a knee injury while training for a half. I am back running again and entered in the bluegrass half of march 30th. Injury prevention is so important yet can be so easy to overlook. I like your running plan, it’s really similar to the one I’m following.

  3. All I can think of in response to your question of a “stupid injury” is 2 am driving Kristen home from Cstone, making her do “the alphabet” while we all sit and eat mac and cheese.

  4. CHELSEA! hahaha ahhh. Rest this time pleasee 🙂 no more silly injuries and you will be totally ready for this half. just listen to your body, seriously I’m a hypocrite saying that because I will run through hip pain, haha but do it! and remember if you need a partner for those long runs just give me a call

  5. Does a nasty paper cut count? Cause in that case, YES.

  6. girl, don’t be so hard on yourself.. injuries happen, it’s just part part of the sport. I had to stop running for a couple months due to an injury.. actually I had to DQ myself from one of the marathons I was running bc 2 miles in I could barely walk. It sucked, but lesson learned. Just keep resting hunnie <3

  7. First of all, looks like a great training plan! I’m so sorry to hear about your injury though!! I’m totally the same way – I have a bad habit of ignoring things hoping that they go away instead of talking to a professional and making sure that I’m healthy. So don’t feel bad, I probably would have done the EXACT same thing. But you live and you learn, and now you’ll know for next time!

  8. Ahh I’m so sorry that you now have tendinitis! Poor girl!! I hope that it heals very quickly! I definitely understand the rushing the healing process thing. I’ve done it a few times now not with exercising too early, but wearing heels (I really can’t be out of them for more than a day or so!) and even after 2 sprained knees and a contusion on my foot, I’ve been back in heels in less than a week. AKA not responsible!

  9. Oh no! What a nightmare! I’d be exactly the same don’t worry. I had to be told by my physiotherapist under no circumstance could I run for two weeks when I hurt my leg. She could tell I wasn’t really keen but she literally made me promise, and then the first run I did was no more than 5 minutes of really slow jogging. It really sucked but it helped. But I know what you mean about just wanting to get back out there. I was tearing my hair out by the end of the two weeks.
    The training plan looks really good! The gradual mile build up for the long runs works so well. And you literally run them at easy pace so you can just mentally switch off and just run without care.
    Hope you get better soon!

    • Thank you! I’m so glad you understand what I mean. Not running is sooooo annoying; I never thought I’d miss it so much! I am so so excited for my half marathon training to begin!! Yayy!!

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