Training Log for Week 8 of 2019

This week is the sixth training week since I first got injured back in the middle of January. It has been a challenging and frustrating period. However, I now feel confident saying that I have turned a corner after having gotten through another increase in mileage without aggravating the knee further.

Weekly Stats

Distance Run: 54 kilometres (34 miles)
Running Elevation Gain: 106 metres (348 feet)
Time Running: 4 hours 46 minutes
Time Cross Training: 1 hour 55 minutes

Monday

I started the week by adding an extra run compared to earlier weeks. It was only 45 minutes of recovery running on the treadmill, but it amounted to 8.7 kilometres (5.4 miles) all told. My knee was not feeling great at this point, after a 75 minute run the day before. However, this run didn’t seem to make a noticeable difference either way.

Tuesday

I might as well call it Threshold Tuesday at this point. I am still running my workouts on the treadmill with a significant incline. This week was a repeat of my session from last week, with three times 8-minute intervals at 5 min/km (8:03 min/mile) with 7% incline.

It was significantly harder to get through the workout compared to last week. Not only was my heart rate relatively high, my legs felt heavy as well. It is important not to be stressed by fluctuations like these from week to week. Your overall fitness will trend up as long as you are putting in the work, regardless of how you’re feeling from day to day.

To end off the day, I put in 20 minutes of strength and rehab training in the evening.

Wednesday

The elliptical machine is feeling like a torture device at this point. I am desperate to get back to full training, but I know I can’t overdo it. As a result, I spent 45 minutes of my morning on the elliptical in an attempt to mitigate the decay of my running fitness.

Thursday

At this point of the week, I am mentally struggling. While not above the pain threshold where my physio has told me to back off from running, my knee is not feeling great and has been near the edge of what I can run through since the start of the week. Still, I decided to go for the planned mini-medium long run on the treadmill this morning.

I ran for 70 minutes and totalled 14.4 kilometres (9 miles) after progressing the pace lightly. There was no change in how my knee felt in the hours after the run, and I was expecting to throw in the towel for the rest of the week.

To say I felt demotivated in the evening is a slight understatement. However, I got in 25 minutes of strength and rehab work before bed.

Friday

What happened while I slept, I don’t know. However, I was happy to note that my knee felt significantly better when I woke up. Spurred on, if a bit puzzled, I hopped on the treadmill for another 45-minute recovery run. 8.6 kilometres (5.3 miles) total with alternating incline throughout.

During recovery from running injury the treadmill can be a good alternative to running outside.
I was happy to get off the treadmill for a run outside again this week. Photo by Benjamin White.

Saturday

Apart from 25 minutes of strength and rehab work, this was a rest day. Amazingly, my knee probably felt the best it had for a couple of weeks at this point. And that’s even though my rolling weekly mileage at this point was the highest it has been since the injury and feeling pretty bad up until Thursday evening.

Sunday

Spring came early to Norway this year, and with sunny skies and clear, dry roads I finally dared to venture back outside for a run. I went out for an hour slow run with a friend. This guy is also recovering from some injury troubles, so recovery talk dominated the conversation. We ended up going for an easy hour run, with a total of 12.2 kilometres (7.5 miles).

Summary

After starting on a negative note, the week ended on a high. Not having my injury situation worsen after running over 50 kilometres feels like a giant step in the right direction. However, now is the time to keep my cool. It is important not to get carried away. Instead, I have to keep increasing the load cautiously, all the while remaining diligent about my strength and condition to try to keep the injury at bay. In the end, I hope to be entirely without pain. But, I’ll gladly take it if I can get back to full training at my current discomfort level.

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