Weekly Workouts – 1/7 – 1/13

Good morning everyone! How is it Sunday already?  The weekend seems to just fly by for me.  Anyways, I hope you had and are having a fantastic weekend.  My weekend has been pretty good.  Friday night, the hubby, daughter and I just lounged around on the couch watching football.   We all went to bed pretty early in attempt to catch up on the sleep that we had missed due to the holidays.  It worked!

I woke up around 8:30 Saturday morning refreshed and eager for my 5K run.  I met my running group at the local track and 9.  We did a quick warmup on the track (it was 32 degrees so we want to loosen up our muscles before we ran) and then headed to the 5K course.  I started out strong but a quarter of a mile in my left knee began to bug me.  By half a mile the little nagging pain had turned into a full-blown throbbing/stabbing pain.  I walked for another quarter of a mile and attempted to run again.  But my the first mile marker it was clear that running was not an option.  I told my running group that I was going to walk the rest of the way and encouraged them to go on. But those girls stuck right with me. Love them!

My knee has been feeling a bit stiff after longer runs for a few weeks.  I have tried to baby it with extra icing post-run, stretching, extra rest days, and even some e-stem treatments.  However, the knee is still angry. This morning it is swollen, stiff, and painful to walk on.  The last time I had these symptoms I was diagnosed with tendonitis and forced to take a full 8 weeks off from everything!

My running group and I are scheduled to run the ZoomaRun 5K in two weeks.  We have been planning this run (and the associated trip) for nearly months. In an effort to get my knee better for them, I am avoiding all runs and any high impact cardio for the next 2 weeks. I will then take an additional 2 weeks off after the ZoomaRun.   Following the rest period, I will slowly add running back in – 1 run per week in February, 2 runs per week in March, and then back to 3 runs per week in April and forward.

So if I am not running – what will I be doing in the way of workouts?  Best Body Bootcamp as created by Tina. Round 4 of Best Body Bootcamp launches tomorrow.  And the workouts are scaleable – which means I can do them while my knee heals.  Here are my weekly workouts:

ww 1-7 thru 1-13

 

For the cardio circuit and interval workouts, I will be doing walking. I will either change the speed or incline to create my intervals. I have done Tina’s workouts in the past and gotten a great burn without the impact, so I am feeling positive that Best Body Bootcamp will keep me on track while my knee heals. 

Alright, time for me to get a cup of coffee and wake up the rest of the family.  Have a great day, ya’ll!

Tell me about your workouts for the upcoming week.  Are you dealing with any injuries?

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