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W3D1 redux
9/22/10 11:29 pmI had intended to start Week 3 again this week, with my goal to be doing all the run intervals at 4 mph, then go on to W4 next week. But my knees are still a little tender, so I decided to take it easy on them and just do a brisk walk on the treadmill.
(In reality I'd decided to not walk at all today, but about 5 pm or so my body started getting antsy -- it knew it was time to walk, and walk it would!! Yay body!)
As for the knees, I kept them iced, wrapped, resting and elevated all day Monday, and Monday evening they felt GREAT, but that round trip to Emory (130 miles) sitting in a Ford Ranger pickup truck didn't do them any favors. Not a lot of leg room, so my knees were a bit stiff yesterday when we got home. I popped some Tylenol, iced them in the evening, and did some quad contractions and hamstring stretches.
This morning they were pretty good, but still a mite stiff, so when I was ordered to walk by my body, I strapped on the knee braces and off I went.
My treadmill has preset programs for aerobic workouts and cross-training, and one of my goals has been to be able to do the first aerobic workout without changing the speed. I took a look at it (because I couldn't see me walking at 3.0 mph for 30 min without being bored out of my mind), and the highest incline was 3 degrees, and the fastest speed was 3.5 mph.
Dang! I'm already doing a 3 mph walk, and a 3.7 to 4 mph jog! I could do this!
So I did it! I did drop the 3.5 down to a 3.0, not because I had to, but because I wasn't going to run at all. Knees did well, I broke a good sweat, didn't get out of breath at all, went 1.5 miles, and burned 150 calories!
Cooled down per my preference to 1.7 mph for 1 min, then got off the treadmill, took a couple of Tylenol, and iced both knees for 30 min. Wore the knee braces most of the evening, and right now they both feel Pretty Damn Good.
Tomorrow is a rest day, then Friday I may try W3D1 redux, only all runs at 3.5 mph. Not going to push for 4 mph until D3. D2 will be 3.7 mph.
(In reality I'd decided to not walk at all today, but about 5 pm or so my body started getting antsy -- it knew it was time to walk, and walk it would!! Yay body!)
As for the knees, I kept them iced, wrapped, resting and elevated all day Monday, and Monday evening they felt GREAT, but that round trip to Emory (130 miles) sitting in a Ford Ranger pickup truck didn't do them any favors. Not a lot of leg room, so my knees were a bit stiff yesterday when we got home. I popped some Tylenol, iced them in the evening, and did some quad contractions and hamstring stretches.
This morning they were pretty good, but still a mite stiff, so when I was ordered to walk by my body, I strapped on the knee braces and off I went.
My treadmill has preset programs for aerobic workouts and cross-training, and one of my goals has been to be able to do the first aerobic workout without changing the speed. I took a look at it (because I couldn't see me walking at 3.0 mph for 30 min without being bored out of my mind), and the highest incline was 3 degrees, and the fastest speed was 3.5 mph.
Dang! I'm already doing a 3 mph walk, and a 3.7 to 4 mph jog! I could do this!
So I did it! I did drop the 3.5 down to a 3.0, not because I had to, but because I wasn't going to run at all. Knees did well, I broke a good sweat, didn't get out of breath at all, went 1.5 miles, and burned 150 calories!
Cooled down per my preference to 1.7 mph for 1 min, then got off the treadmill, took a couple of Tylenol, and iced both knees for 30 min. Wore the knee braces most of the evening, and right now they both feel Pretty Damn Good.
Tomorrow is a rest day, then Friday I may try W3D1 redux, only all runs at 3.5 mph. Not going to push for 4 mph until D3. D2 will be 3.7 mph.
