Last week was one of those rare weeks where everything goes almost exactly to plan. Nearly everything on my to-do list got checked off…except those couple of errands that have been there for weeks because they don’t have any sort of deadline. I can’t give the running schedule change I talked about last week all the credit, but it certainly helped!
Rest day. AKA class-meeting-class-meeting-meeting-lab work-crash day.
Early afternoon strength workout. I did weighted single-leg deadlifts for the first time post-injury, and was a little dismayed how much strength difference I noticed. But hey, that’s why we do single-leg exercises.
Post-work hydro run class. Right, so I didn’t exactly move my run to Tuesday this week, but it was premeditated as I had a scheduling conflict with the hydro run class I usually take (Thursday).
This was the second-warmest day we had all week – meaning the temperature was just barely above 0 when I got home late afternoon. I took Kara out for a neighborhood run, but alas, her sore leg started bothering her after a mile or so. I dropped her off at home (a benefit of staying in the neighborhood – we were just a couple blocks away), and finished up 3 miles by myself.
Strength workout. Want to try a deceptively hard exercise? Hold a one-legged bridge and do leg lowers with the other leg.
I knew Friday would be the only day when the temperature got significantly above 0, so I planned to fit in my long run that afternoon. I ran my farthest since the injury, 5.6-ish miles. (My GPS was all over for the first mile, but I think the total is about right.) And I was even a bit sweaty by the end.
Sorta a rest day, but I did shovel the driveway.
The temperature stayed below zero in the valley all day….but we’re under an inversion, which means the air is warmer higher up. So I drove into the mountains to get in my run. I think it was approaching 30 at the trailhead, compared to -5 in town. The only downside was the several times I accidentally stepped off the trail and sunk in past my knees.
I remembered this being a fairly easy trail, but, uh, that was in summer. 1.5 miles in, the trail got significantly steeper, until I couldn’t go forward without sliding back (despite wearing spikes). So that turned out to be the turnaround point. When I checked my data later, I realized this was actually the steepest run I’ve done since the injury – 700 ft in 1.5 miles – so lots of post-injury milestones this week!
Total: 11.6 miles. Next week, the goal is 15ish. I know that’s a bigger increase than the 10% “rule”, but considering how many weeks I’ve been around 10 miles, I think the knee is ready for it.
Are you suspicious of unusually productive weeks?
Negative temps in town, or warm trail with a chance of postholing?