This was a low mileage week due to more knee problems, but I consider it a success because I was able to run at all, and my runs at the end of the week were pain-free! I think that the PT exercises are definitely helping, and running outdoors is so much better than the treadmill for my knee. Maybe my form changes on the tread? Either way, I’m going to avoid the treadmill and speedwork for a few more weeks while my knee continues to get stronger.
Mon: 3 miles on T/M (~10:30 pace) – I really wanted to run outside, but it was so icy that after a few minutes of slipping and sliding, I headed indoors to the treadmill. I took it really slow but my knee still felt some pain by the end
Tues: 1 mile outside/ 2 miles on T/M – Some of the ice melted, but after half a mile the sidewalk was really icy/ snowy again. I finished out the run on the treadmill and didn’t feel great. Finished up with a 20 min Peloton upper body workout.
Weds: rest (knee pain)
Thurs: 30 min Peloton ride and 20 min runner’s strength workout
Fri: 4 miles outside (9:14 pace) and 10 min runner’s core workout – no pain on this run!
Sat: 5 miles outside (9:20 pace) and 20 min runner’s strength – another pain free run, felt soo good.
I’m so thankful to be running pain-free. In addition to running outside and doing my knee PT exercises, I think that switching from heavier weight sessions to more runner-specific strength classes on Peloton has probably been helping as well. There’s such a great collection of strength and core classes for runners with options for 5-30 minutes – I don’t have an excuse to skip the supplemental stuff now!
Next week, more base-building – hopefully in the mid-20s for mileage if my knee holds up.