I received an email from MapMyRun this morning with a link to this article, "3 Tips that Can Save You From Running Injuries." Point number 2 is "Practice proactive recovery — and don’t push it." One of the key points was "Never, ever run through sharp, stabbing pain. It could turn a nagging ache into a more serious injury."
I switched things up quite a bit this week. We fly back to Oahu on Wednesday and I since won't have a bike there anymore I rode yesterday and today. I'm hoping my knee will be back to normal by the time I run again on Thursday.
Sunday - 4 miles recovery pace
Monday - Rest day
Tuesday - Intervals - 5 mile run:
1 mile warmup
4 x 1/2 mile hard effort with 2
min jog recovery
Easy pace remaining miles
Wednesday - 3 miles easy pace
Thursday - 6 miles tempo
6 mile run: warmup
/ 3x5 min Tempo w/2 min
running recovery /
Easy pace remaining miles
Friday - Rest day
Saturday - LSD 8 miles
Total planned miles 26
I was reminded about recovery this morning when my knees and quads spoke to me. Loudly. Attention: after a long run, you must foam roll. Lesson learned.
ReplyDeleteI have a love/hate relationship with the foam roller. A necessary evil in my life!
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