So, taking some time off running isn't fun. I did some HIIT on the elliptical last week, which was fun and intense, though. And I think maybe I saw some results from that in today's tempo run. I averaged 9:17/mi for most of it, until I started to feel my left knee again, and slowed to a walk for the last quarter mile. (I've been averaging over 10:00/mi on my 2-mile tempo runs.) My knee feels fine again now, about seven hours later, but I'm going to schedule an appointment with a doctor tomorrow. Better safe than sorry. Until I see the doctor, I'll limit myself to a couple of 2-mile runs each week, and fill the rest with elliptical and maybe start on some weights.
I guess this is what progress looks like sometimes...?
johnnyk8 says:
Good stuff - HIIT will make you sweat like crazy. That's what ellipticals were made for!!
Keep at it and stay smart. Walkin' bikin' hit the gym and do some rowing. It's all good a good workout.
[UPDATE: I *won't* take the week off. After talking with the awesome folks at Run On! Dallas, I'm going to just take it slow this week. My knee feels 100% today, and so I'll just do a couple of 2-mile runs this week, and some cross-training. Yay! Still running! =]
Well, I had a great run today. Three miles, just kept it real easy. I also tried shortening my stride (thanks, johnnyk8 for that, I think it helped!) I did great, averaging 11:15/mi, when a few weeks ago I would have been near 14:00/mi at this level of effort.
But, I still feel a little twinge in my left knee. It's a lot better, but it's there. So, I'm going to take a week off of running, and just do some elliptical and some upper-body lifting on days I had planned to run. I'll also start a daily program of rehab-style exercises and stretches for the lower body every day.
I'm a little sad, because my conditioning is improving, I've lost 20 pounds since I started this two months ago (30 to go!) and running...
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johnnyk8 says:
HA! You got that right. Concussions suck!
You can certainly stay in condition and continue to lose weight on the elliptical or on a bike. biking is really my preferred method of excersize but its a little tough in the winter here in IL.
Do some HIIT on an elliptical and you will strengthen your heart and the weight will just melt off.
Sweet! I'll give the HIIT thing a try. I'm not really worried about losing the weight - I recently upped my daily calorie allowance because I felt I was losing weight too fast. I'm averaging 2.5 pounds per week now, which I think is pretty optimal, and my energy level is good. I was also planning on starting up with some lifting. Instead, I'll start doing daily stretches and the rehab-style lower-body exercises for now. We'll see in a few weeks, if I'm comfortable and motivated, I'll phase out the rehab exercises and phase in some weights.
Bottom line, I'm going to have to experiment a little. If I can figure out a way to enjoy some time at the gym as much as I'm enjoying my runs, then the rest is just figuring out the details. In the meanwhile, one step at a time, and take it slow so I don't hurt myself...
I found the McMillan Running site today, at http://www.mcmillanrunning.com/ The six-step program makes a lot of sense to me. I think I'll stick to my amateurish program until I lose the weight and get a little stronger with my running. But after Warrior Dash, I'll definitely be revamping my training with this system.
Also, no knee pain today, after a hard tempo run yesterday. Hooray for new shoes!
