Thank you all so much for your support after Monday's grouchy post, whether it came via the comments section, Twitter, Facebook, email, whatever. I really appreciate it. And I was much better again by Tuesday. Usually a good rant is all it takes for me to get back to 'normal'. So don't worry (if you were), I'm not still sat around sulking and feeling sorry for myself.
On Tuesday, after a nice long chat with a fellow CrossFitter who is also a GP with a particular interest in sports medicine and a runner himself, and one of our coaches, I decided to save my hard-earned money and not see the physio. Basically, I know what's wrong with my knee. I don't need diagnostics. I just need to pull my finger out and be even more religious about my exercises.
Truth be told, I hadn't been that much on top of them. I figured that doing as much CrossFit as I had been, those squats would hit the right muscle groups. I was wrong, as coach Oly informed me yesterday. Those are big movements aimed at big muscle groups (like your gluteus maximus). I still have to continue to work on those smaller muscles (like the gluteus medius)* and what not to make my running pain-free. So between DocJim's advice (no more hills, they're the devil when it comes to knees) and coach Oly's strength-training tips, I was feeling much better already.
I am a bit gutted about the hill-running thing as I'd just started to like it. Like a lot. Also, will I be able to continue sporting my awesome tote around or would that just make me a fraud???
Anyhoo, I'll fret about the bag another day.
My first key run for the week, according to my FIRST marathon-training plan, was a speed session. This one would've totaled a distance of about five miles. However, I wanted to take it a bit easier after Sunday and play it safe, so I did a warm-up mile around the block and then headed to the park that's just around the corner.
The full length of the green is roughly 250m/0.16mile, so I decided to do 250m-sprints with roughly a minute rest in between. I ended up doing six reps, which brought me to just over a mile, with an average pace (for all six reps combined) of 6:34 minute/mile. Not shabby... Although how this is the 'normal' pace for some of you out there is beyond me.
|Flat like a pancake. You're welcome right knee!|
The knee is holding up, so far so good and knock on wood. The plan is to be three times more obsessive about rolling and stretching than I've been before, to do glute-strengthening exercises on a daily basis (yup, not just once a week at Pilates) and to avoid hills at all costs. Strangely, this last point is what I feel most gutted about. Have I become a lover of hills? What? Who am I....???
Before I go, a quick PSA: a 90-degree wash is definitely too hot for your sportswear, in particular if including both white and colored items. Proof:
My formerly white ShockAbsorber (top) is now some sort of lavender color, while my bright purple and turquoise one appears to be a rather washed-out version of its former self. Oopsies!
Have you ever had a laundry mishap? I once put a lamb-wool sweater in the wash. It came out looking like a toddler's top.
Are weekly speed sessions part of your training?
*I hope I'm getting all this right, as ever, don't trust me with anything medical. Go and google stuff for yourself!