I’m so happy to share that the knee pain I was dealing with recently finally went away! I have no clue what was causing it or how I made it stop, but it did and I’m so grateful for that. And I needed a good week because I had another 4 workout week this past week and I wasn’t going easy on myself.
Monday wasn’t my best day (I’m starting to wonder if Mondays are too early for me to be good workouts). While I wasn’t having knee pain, I was dealing with some hip stuff. I could feel the clicks in both hips and I was getting the pressure pain I get a lot. But even with that, I was trying to go hard in my workout. It was an endurance day and we didn’t switch between blocks, so I knew I had to pace myself on the treadmill. We had some 2 and 3 minute push paces, and I stuck to walking those. I’d like to try running for the first 30 seconds of them again soon, but I was scared with the hip pain that day. But even though I was walking for the pushes, I was still doing my running for the all outs. That day we also had endurance rows (400 and 500 meters) and I know that those were to get us ready for Peak Performance Week (which is this week!).
Wednesday was a power day without switching, but that was perfect for me to practice my running with! I’ve quickly learned that the best days for me to run are the power days because we have a lot of all outs and walking recoveries (exactly what I need). This time, we had all outs in blocks of 3 and it repeated 3 times. First we did an all out for a minute, then a walking recovery, then an all out for 45 seconds, and a walking recovery, and finishing with an all out for 30 seconds. We were encouraged to bump up the speed on the all outs as they got shorter and for the first time I followed that advice! When we were doing them for a minute, I stuck with 4.5 miles an hour which is what I’ve been doing. For the 45 second all outs, I ran at 4.6 miles an hour. And for the ones that were 30 seconds, I ran at 4.7 miles an hour. I’m pretty happy that I was able to make speed increases and I’ve learned that the additional .1 faster feels much easier as a runner than it does as a walker. So I might have to keep trying to get faster while I’m also trying to build endurance.
That day on the floor, it was a lot of squats which I did with 25 pound weights. I also used that same weight for my tricep work, but when it came time for abs, I’m glad that I didn’t have to use weights because I was exhausted!
Friday was a run/row day. I was excited for this because I knew that I could test my running again during the run/row. All of the rows were 150 meters, so those were pretty easy. But the run part was a bit longer. It started for me at .25 miles, then down to .2, then to .15, and finally to .1. I walked for the first 3 sets (.25-.15 miles) because I knew that I couldn’t run that long and I didn’t want to push it too much. But when it came to the .1 miles part, I decided to see if I could run it. Before, the longest I’ve run is for a minute, and I know that it’s not .1 miles for me in a minute. But I’ve been hoping that at some point this month I could run for 90 seconds, so I figured this was the best time to try something in between. I’m happy that the longer run wasn’t as horrible as I thought it would be and I think that my endurance is really getting better because I wasn’t feeling like I was dying at the end of it. But that day I did run for the longest distance and longest time I’ve done so far.
For my Saturday workout, I did end up using the bike like I’ve said I would on 4 workout weeks. I really did want to try running again, but I also want to pace myself and make sure that whatever that knee pain was doesn’t return. It was a good choice because not only did we not switch between blocks, it was a strength day which means more hills on the treadmill. On the bike, it just meant more resistance. I was trying to go hard on the bike, but my body was just so tired from the week (the heat has been making it tough to sleep) so I just focused on continuing to pedal and not to focus on the resistance levels.
The floor block on Saturday was actually pretty cool. It was a single block for the entire time that started with rowing and then had a bunch of other things we added on. The rowing started easy at 150 meters, but it kept going up and once I was rowing 450 meters I could feel my body being done with it. The highest I had to row was 600 meters and while my time for it was pretty bad, at least I finished. The rest of the stuff on the floor included squats, shoulder presses, and doing arm rows with weights. It was a fun block because I knew I had the time to work through each exercise and I wasn’t worried about when the blocks would switch. But at the end of the class, I was ready to take a nap!
With this week being Peak Performance Week, I’m excited to see what I’ll be able to do. I know that Friday is the mile challenge, which is always the big one for me. But since I recently had the PR on my mile, I’m not going to get too crazy about it. If I beat that time, that will be awesome! But because I know I made some seriously leaps to get that PR, I just want to be close to that time to prove that it wasn’t a fluke.