No running this week since I’m recovering from a MCL sprain on the inside of my left knee. All my aerobic training was on the bike trainer. The good news is the injury seems to be healing quickly and don’t have any pain. But I’m going to remain conservative and wait until Tuesday before I run again. In the meantime, I’ve been substituting my runs with sessions on the bike trainer. To alleviate the boredom of the bike trainer, I’m either listen to a podcast or watch a movie on my iPad to pass the time.
Despite not being able to run, I feel I got a quality week of training in. When faced with a running injury, I think two things are important. First, don’t be so stubborn, like I tend to be, and run through an injury. In most cases, if you catch it early enough and take a few days off, that is usually enough time for it to heal and get back on track. Second, when you can’t run because of injury, have a cross-training backup plan to maintain your fitness. I personally like the bike trainer since I seem to get a relatively good aerobic workout on it without further aggravating running injuries. As long as I’m not sidelined from running for weeks on end, I can usually get back to previous running fitness level within a couple weeks as long as I maintained some form of aerobic training. There are a lot of runners who don’t have a injury back-up plan and injuries will happen to 50% of runners during a marathon training cycle. This is unfortunate since many of these runners will stop exercising entirely and eventually lose their hard fought fitness and motivation. Once they are ready to start running again, they have lost many weeks in their training cycle.
Sleep: (C) 7 – 8 hours of sleep most nights. 20 minute afternoon naps on a some days.
Diet/Hydration: (B) Ate a balanced diet and minimal junk food. Plenty of fruits and vegetables. Didn’t overeat any meals this week. But giving myself a B since I didn’t maintain good hydration most of the week.
Weight/Body Fat: (B) Lost about one pound from last week, but my body fat continues to fall to the single digits. Current weight is 147 lbs. Body fat is around 9.3%.
Cross-Training/Stretching: (A) Lots of quality cross-training this week. 7.5 hours on the bike trainer; three 15-minute core sessions; three 20 – 25 minute strength training sessions; and four 20-minute yoga sessions.
Stress Management: (A) Stress free week.
Body Condition/Injuries: (B) Injury in the MCL of my left knee earlier this week and mild plantar fasciitis in the left heal. No more pain in the MCL, but going to give it a couple more days. Otherwise, feeling pretty good.
Overall: (B) Although I didn’t run, it was a productive week.
Running: 0 miles
Total Exercise Time: 10 hours, 40 minutes
Monday – 15 minutes core, 1 hour bike trainer, 20 minutes yoga
Tuesday – 1 hour bike trainer, 20 minutes strength
Wednesday – 15 minutes core, 45 minutes bike trainer, 20 minutes yoga
Thursday – 1 hour bike trainer, 20 minutes strength
Friday – 15 minutes core, 45 minutes bike trainer, 20 minutes yoga
Saturday – 25 minutes strength, 1 hour bike trainer
Sunday – 2 hours bike trainer, 20 minutes yoga