Before training for Palo Duro, my highest mileage week was 42 miles–and that was in 2010. Last week I made it to 48 miles for the first time ever, and one of my legs let me know it wasn’t happy about it. I took an extra rest day, foam rolled like crazy, and enjoyed the easy week. Best thing about this week, other than stepping back on the mileage: we got lots of rain!
MON: Running rest day – Though my left leg feels better today, the calf muscle is still very sore and stiff. Bought a foam roller at Target and am continuing RICE. Hopefully it will be okay enough to get in a few miles tomorrow, but it’s looking doubtful. I’m pretty sure it’s not a full-blown injury, but I certainly stressed a tendon or muscle in that lower leg.
TUE: Rest – My leg is still sore and stiff, though it does feel better than yesterday. After a lot of thought (and sighing and groaning), I decided I needed to rest it another day. I really, really hate not being able to stick to the training plan. I also haven’t been doing yoga because of a freak thing that happened. I may have possibly cracked a rib or some cartilage in my breastplate the other day after twisting around to hug Michael on the couch. We both heard a “pop!” and I felt a sharp pain, and it’s been sore ever since. It feels just like when I cracked a few ribs on a trail run a few summers ago. I’m definitely feeling a little beat up at the moment . . .
WED: Run – 4 mi – Went to the gym and ran 4 very slow miles on the treadmill, interspersed with walk breaks. Leg does feel better, but still tight and sore. There’s no pain, just a lot of stiffness. Kept the pace between 11:00 and 12:00, except for a quarter mile at 10:00 pace. The run didn’t seem to make my leg calf muscles any more sore, and I made sure to wear my compression sleeves and foam rolled the leg really well before I went to bed.
THU: Run – 9 mi – Met Hari and Liz for a 9 mile loop around the lake at 5:45am. My leg felt much better this morning, though still tight. It’s strange to run with one strong leg and one that hurts with each step. Kept the pace a little slower than usual, but all in all a good run. Foam rolled the calf, which helped tremendously, and Michael massaged the knots out before I went to bed later in the evening, which made a huge difference.
FRI: Running rest day – Yoga – 20:00 – My leg felt much, much better this morning. Decided to do some yoga, even though some poses were a little uncomfortable (because of the freak rib pop the other night). Going to take a complete running rest day and hopefully be good to go for Saturday’s 10 miler. Very excited about the cooler temps this weekend!
SAT: Run – 10 mi – My leg felt about 90% better this morning, with just a small twinge of stiffness. The run itself was great, with those much cooler temps, as promised. My leg definitely started to stiffen up again after mile 4, but I worked hard not to change my gait in any way, hoping this would keep me from developing some type of overuse injury. Because of the long trail runs, it felt good to find myself thinking: it’s “only” 10 miles. I’m going to foam roll and massage the leg to be ready for tomorrow’s trail run (only 6 miles!!!!). We’re going to run a new trail, Cedar Ridge, which should be a steep, challenging trail run. Biggest bonus: tomorrow is supposed to be even cooler than today.
SUN: Run – 3 mi – Trails rained out – After yesterday afternoon’s deluge of rain (3.5 inches in less than an hour) we knew the trails would be a muddy mess. I decided to take an extra day off to help my calf muscles get an extra day of recovery, but of course I felt antsy all day and went for an easy 3 mile run with Michael and the dogs in the evening. It was the first evening run I’ve done in months, and it was pleasantly cool and not humid. My leg felt great, with just a slight twinge around the ankle. It was one of those runs where you feel happy to be alive, and know how fortunate you are to be strong and healthy.
STATS for WEEK 11: Run – 26 miles, Yoga – 20:00