Keep Calm and Run On

Biked for an hour hard and my knee was tender and sore during and after.

AM Biked for 30 minutes before driving to St. George

PM Did elliptical for 45 minutes at the hotel.

It is clear air, sunny and warm down here and I want to run! I did elliptical for 30 minutes but it was bugging my knee so I biked for 30.

Biked for 45 minutes at the hotel then another 30 minutes at home.

First day back of the semester and it is so weird to not be hitting the track with my team. I biked for 40 minutes in the training room while they ran a workout. I met with coach and decided to red shirt indoor season, cross train until my knee stops hurting and then hit it hard hopefully in time for outdoor. For the next 2 weeks, I am biking 5 hours then I will start running on the alter G. And note to self- NO MORE RUNNING/FALLING ON ICE!

I think my butt is broken. It's only day 2 and it kills. I biked an hour today, iced it after and did core. I am trying to be better about doing core every day again.

Another hour biking. I did 20 minutes warm up, then 4 sets of 5 minutes hard, 1 minute easy.  My knee really hurt after. I met with the dr and got another perscription to help it heal faster.

40 minutes average intensity

Hour biking- 20 minutes warm up then a 5-3-2-1 hard with 3-2-1-1 recovery. 20 minutes cool down and for the first time my knee wasn't sore during or after. Yay!

40 minutes

Gettin in a real good routine now- wake up, get snack shack, bike and class. Did 20 minutes warm up then 5 sets of 5 on and 1 off. Iced my knee after

1 hour easier

I was tired today and my knee was bugging so just did an hour easier again

20 minutes warm up then a fartlek of 5-4-3-2-1 on and 3-3-2-1-1 off

My knee was hurting and sore today. I have been icing every day and starting to get real bugged it's not feeling better. Biked an hour and finished the week. I did do my core every day this week!

Usual Monday workout- 20 minutes warm up and 5 sets of 5 on and 1 off for an hour

After biking for an hour, I treated myself with running! I ran 2 miles on the alter G at 90% aaaand my knee was hurting and sore walking around all day. I talked to the trainer and that afternoon had Graston done on my knee. It hurt like all heck (and Judd told me it was ok to swear but only in the training room, but I didn't. Close though.) But it felt a lot looser and better walking around the rest of the night. 

Wednesday fartlek- 5-4-3-2-1 on and 3-2-2-1-1 off. I ran on the Alter G 90% again. My knee is tender and bruised from the Graston but it felt better running on it. It was the first day I felt progress in my knee- yay!

Biked an hour and then did Graston again. It hurt even more because it was sore and bruised from the day before. And as a birthday gift to myself, I ran 4 miles on the alter G! It was a little sore but nothing like before. 

A whopping 10 miles this week. At least it is a start! Hour biking and 2 miles on the alter G- knee- minimal pain. Score. 

Monday workout- 5 sets of 5 on and 1 off. I ran 4 on the alter G at a decent pace and no knee pain! I can't wait to be back to running normal miles and am even more excited to be done biking because I swear my tailbone is broken. 5%. 

AM- 1 hour biking recovery. Later in the afternoon I ran 3 miles on the alter G at 90%, no pain! Iced and stretched and core after. 10%

1 hour biking recovery. Running on the alter G I did a threshold. I did 1.5 warm up then 10 minutes of threshold. I wore my heart rate monitor and got to a pace where I was right at 180. My breathing was fine but my legs were tired. It was nice to be on a treadmill running because I just have to keep up with it instead of worrying about slowing down. Sad, but I was really tired after. It was first semi workout in a long time but it's a start! And it's time to get ready to hit the track again soon! 

15%

I was really tired today and my quads and glutes killed. 1 hour biking recovery. And a 2 hour nap later. I cannot wait for warm weather, sunshine and running outside again. 

20%

Finished the week with 3 miles on the alter G and 1 hour biking. I did a 5-4-3-2-1 fartlek on the bike. My quads are still so tired so it was hard to get my heart rate up without killing my legs. Iced and stretched and happy to be done with another week.

25%.