I'm sorry to report that I was unable to finish my run today. I got about 2 miles from the car and my left knee kind of locked up. I redid my warmup routine but was unable to run after this incident.

As you may know, I have been seeing my PT about this and was treating it more as a niggle than an injury. After this incident, I went straight to Raleigh Ortho's walk in clinic to have them take a look. They said that it's the IT band and labeled it a hip problem. This is what they said:

  • No running for 7-10 days. Biking and swimming is OK. When restart running, start back gradually.
  • Work on flexibility. Foam roller thd heck out of the IT band. Continue to see PT.
  • X-rays look good. Meniscus is fine.
Swim
  • 50m 34s
  • 2250.00 yards
  • 02m 15s /100 yards

WU:
300 swim,
300 kick as mix,
300 pull,
5 x 2 minutes treadwater, rest 30 seconds on wall

MS:
400 at 60% effort :20
4 x 25 hat drill :15
300 at 65% :20
4 x 25 hat drill :15
200 at 70% effort :20
4 x 25 hat drill :15
100 at 75% effort


Finish with 15 minutes water aerobics << Done as deep water running. I had off from work today and I went to the pool later than normal. The water aerobics group was there so I joined their section of the pool after the swimming portion of my workout was done.

Run
  • 46m 55s
  • 2.82 miles
  • 16m 38s /Mi

Drillz 'n' Skillz

15 minute warmup and then"

4-6 x cycles of
- Marching cross crawls
- High knees
- Butt kicks
- A Skips
- B Skips
- Ankle dribble
- Tire Pulls

Cool down - Run with strides to allow the drills to kick in

Swim
  • 46m 41s
  • 2200.00 yards
  • -----

200 w/u
25 to get to the deep end
5 x 2 minutes tread water
25 to get to the shallow end
200 paddle pull

3 x
- 50 hat drill
- 50 one arm drill
- 50 build

4 x
- 4 x 75 moderately fast @ 10 sec recovery
- 5 minutes water aerobics

50 c/d

TOTAL = 2200

I felt fortunate that the pool was not too busy today so the water aerobics was not too difficult or embarrassing to work in.

Run
  • 1h 17m 48s
  • 8.03 miles
  • 09m 41s /Mi

Track workout.

Easy warm up followed by
2x (1200, 800, 400, 200) with 2-3 minutes of easy running between each
Easy cool down

Rest day

Bike
  • 1h 46m 46s
  • 32.13 miles
  • 18.06 Mi/hr

CSH Sunday Morning Social Ride. It was 41 degrees out when the ride started at 10:00. This resulted in a light turnout (only 11 people, just me in the female category). Ride was quite a bit faster than last week (my friends averaged 16 mph last week versus 18 this week).

Enjoyed it.


I ended up ordering the Wahoo Kickr Snap. It was $475 after the discounts.

jmkizer's Training Log


 November 2017 
SunMonTueWedThuFriSat
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Time
Distance
  • Ridgewood Turkey Trot (Run)
    11/23/2017 Raleigh, North Carolina
  • Reindeer Dash for Cash (Run)
    12/3/2017 Greenville, North Carolina
  • Myrtle Beach Marathon (Run)
    3/3/2018 Myrtle Beach, South Carolina
  • November's totals
  • October's totals
  • 2017 totals
  • 2016 totals