I hope you are all having a great week so far! I’ve gotten some questions about what my training looks like as I am returning from my knee being injured. My goal is not to increase mileage any more than 10% per week, so that I have less of a risk of being injured again. If you follow me on Instagram, you know I was in Denver last week for work.
I am lucky the hotel had a pretty nice gym to work with. This is what my workouts looked like:
– Monday: 6 miles at a 7.41 pace, physical therapy exercises, and back. My physical therapist and the running coach I met with both recommended that my PY exercises be done on days when I have longer runs. The theory being that if you do the exercises when you are already fatigued, it helps train the muscles.
– Tuesday: 2 miles at 8.16 pace, biceps, triceps, and core (I do the Nike Training Club 15 min routines in the app). I also tested out doing a few leg exercises. Some lunges, squats with light weight, ect.
This is a photo from the greatest restaurant near my hotel (Protein Bar) and getting frozen yogurt with some of the people at the training.
– Wednesday: 7 miles at a 7.45 pace. The altitude made this run SO. FREAKIN. HARD. But I got through it and no knee pain. I didn’t lift, but just stuck with my PT exercises and focused on stretching and foam rolling. I used the tiger tail foam stick I brought with me for this.
These are photos from the 16th Street Mall – and a breakfast burrito from Protein Bar.
– Thursday: 3 miles at a 7.53 pace. I also did a full body circuit with the machines that were in the hotel gym.
Denver has some beautiful art installations, but also the street art is beautiful.
– Friday: 3.5 miles at 8.08 pace. I had wanted to go 4, but felt a twinge in my knee and freaked out and stopped haha. I really don’t want to back slide into being injured again. So I continued one with PT exercises and stretching.
– Saturday: did a full body weight circuit at home. It felt so nice to be back in my own gym again. My knee felt ok, but I didn’t want to push it.
– Sunday: the bf and I took my dog for a 5 mile hike. My knee didn’t feel great and my hamstrings were really tight, so that made me nervous. That being said, lots of icing, stretching and foam rolling after.
I was able to run Monday with no pain, so that is good news! My goal is to keep being careful and overly conservative.