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IMMT Training Recap {Week 11}

photo 3 (23)

I am writing this post today, feeling a little sad. I got all of my cries out on Saturday, so hopefully I don’t start tearing up while writing this post.

I had a fantastic training week last week and was looking forward to the weekend’s worth of training sessions. I was excited to be building up for the last week before my Half Ironman this Saturday! I knew if I could get through last week, I would be raring to go! Saturday was a beautiful, hot day here in Massachusetts with temperatures in the low 80’s. It was sunny with a slight breeze, and I was super excited to head outside for a long ride! I picked a route that goes through the town I grew up in, Sudbury, and it was like riding down memory lane (literally). I even stopped to take a photo of my bike with the historic Gristmill:

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Let’s start with the happy stuff..

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I felt strong during the entire ride, keeping a steady pace, without going at a high heart rate. I needed to ride at a Zone 1 HR (130-140 bpm) for most of my ride, which does mean a slower pace (unless I am on a flat or going downhill). This would also leave some energy for my brick run afterwards. Did creep into Zone 2 quite a bit though, thanks to the hills.. .it’s so hard to stay in Zone 1 with a change in terrain, nearly impossible. The amazing thing is, seeing how far I have come with my riding, even since last year. I pretty much gave up riding all last winter, 2012- 2013, to focus on Boston Marathon Training. At the time I did not have a coach and was just ‘winging’ it. This year, I rode my bike on my training ALL winter long, following specific training metrics. I must say, it’s made a WORLD of difference. I am noticing strength and speed improvements on the bike and it feels awesome. The fact that 67 miles can feel ‘like nothing’ is pretty darn awesome.

photo 1 (37)

And the bad…

After my bike ride, I needed to start my brick run within 10 minutes of finishing. I threw on my sneakers and realized I left my garmin watch at home (damn it), so instead I grabbed my phone and turned on ‘map my run.’ I NEVER run with my phone, unless it’s a long run and I want to have it with me for safety. I probably should run with it all the time to be safe, but I don’t like having it on me. I figured I was only running for 25 minutes and I wouldn’t mind holding the phone in my hand. It was really hot out at this point in the day (around 2:00 PM) and I wanted shade. I found some trails near the parking lot and decided to run there instead of on the hot pavement. I have been running on trails lately, so I figured I wouldn’t have a problem with it. As I started to run, I could tell my legs were a little ‘wobbly’ and tired. I lost my footing a few times, but kept running at a recovery pace. About one mile in, I turned down a trail that looked less travelled on, since I love to explore. A few seconds later, I tripped over what I think was a root and I landed (i.e. slammed down) on my hands and knees. It was a hard fall and my iphone (which was in my right hand) made a huge thump on the ground…. and so did my right knee. I think having the phone in my hand messed up being able to control my fall and that’s why I landed so hard on my right side. My knee was cut up, but nothing crazy , and I figured it was just a bruise. It didn’t hurt too much when it happened and I continued to run for another 2 miles or so. I ran those last couple of miles with no real pain the in knee, thinking perhaps I dodged a big bullet with that fall. Once I stopped and got to my car, things felt a little stiff and I put an ice pack on my knee for the 20 minute car ride home (thank goodness I had one in my cooler). After returning home, the pain in my right knee got worse as the night went on. Not only did my right knee hurt, but it was swollen, stiff, and I couldn’t bend it without any pain.

That night (Saturday) I literally had a breakdown. I know there are far worse things in life, and it could have been must worse what happened to me, but at this very moment, in my eyes, my world was ending. I sat on the couch, ice pack on my knee, crying my eyes out to my husband, Todd. I trained all winter for THIS to happen. I was so angry. I alternated between crying and screaming, crying and screaming. I was so angry at myself for going down that trail, for holing my STUPID iphone when I should have just gone without it. Ugh I should not have gone down that trail… Todd tried as hard as he could to reassure me that it would be OK and that it’s going to hurt for a few days, but it’s probably fine… I didn’t want to believe him. I have my half ironman this weekend, this CAN’T be happening to me, I thought.

photo 1 (36)

After crying my eyes out, I took an Epsom salt bath (I hear it’s good to alternate between heat and ice… I know there are different theories out there). I like to think the healing properties of the bath, coupled with the icing beforehand, helped to make things better. I woke up on Sunday fearing the worst, but actually I DID feel better. I could bend and straighten my knee without pain and the swelling was down. I applied Traumeel (homeopathic pain relief, like Arnica) on the knee several times, which helped ease the bruising. As the hours passed on Sunday, I continued to feel better. The crazy part of me even contemplated running, until Todd told me I was crazy. I was scheduled to run 30 minutes, bike 45 with sprints and run a 50 minute brick run… that wasn’t happening. As hard as it was to rest, I knew it would be the best thing for me if I wanted to race this Saturday. Missing one day of workouts will not affect my race, I kept telling myself. We took Oliver for a walk at the local pond and I actually felt great. The walk two miles at a slow pace (thanks to Oliver’s keen sense of smell) but I had no pain at all. Finally I was started to feel better about the situation.

photo 2 (37)

Last night consisted of more ice and rest and by this morning, it is still continuing to improve. I swam at practice for 3,000 yds, no pain pushing off the wall. I went to acupuncture this morning to help with the swelling and blood pooling in the knee. Apparently ‘hard swelling’ on my knee cap is a sign of blood pooling, I forgot this little fact. After the acupuncture the swelling went down a bit, hooray! My knee still feels stiff, thanks to the swelling, but I like to think I have a handle on it. I am going to take it easy these next couple of days and just stick to swimming, in hopes that I can race pain free on Saturday! I have five days to get this under control and I am REALLY trying hard to be optimistic! If my only complaint is stiffness and bruising (but no pain) I like to think I’m OK. I will keep you posted as the week goes on! Please cross your fingers for me that I am ready on Saturday!

Here is a recap of last week’s workouts:

completed every workout, as planned, except for Sunday. 

Weeks until IMMT: 11
Days until Patriot Half Ironman: 5!

I cannot believe my first race is THIS weekend. All winter long, it seemed like race season would NEVER get here.

Hours Planned 14
Hours Actual ~12

Monday
Swim 3,000 yds at Masters (focus on distance)
TRX upper and lower body routine

Tuesday
Bike Tempo ride 1:35 (Z2 HR)
Run 35 min (Z1 HR)

Wednesday
Swim 2,900 yds (intervals) at Master’s practice
Bike 30 min recovery pace

Thursday
Bike Tempo Ride (2 x 20 min low cadence @Z2 HR)
Run 50 minutes with 4 x hill repeats

Friday
Swim 3,000 yds (intervals) at Master’s practice
Run 20 min easy

Saturday
Bike 3:40 (outside!) Zone 1 and Zone 2 HR
Run 25 min

Sunday
OFF (thanks to my fall on Saturday)
I was supposed to run and bike
Walked Oliver for 2 miles

A little reminder for myself this week…

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How was your training last week?

Have you ever been injured close to a race?  If yes, how did you cope?

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132 Comments

  • Reply Courtney @The TriGirl Chronicles June 9, 2014 at 7:38 pm

    Oh geeze! So sorry you hurt your knee so close to race day. I never run with my phone either unless the run is long enough to warrant carrying my handheld bottle or fuelbelt, meaning I have somewhere I put it. Good luck this weekend! I’m sure you’ll still crush your race =)

    • Reply Kristin June 10, 2014 at 8:39 pm

      Thank you… the good news is, I think I’m on the mend and should be able to race on Saturday! I never run with my phone, I find it super annoying. When I do run with it, I typically put it inside my fuel belt, like you mention here. Thanks for the good luck, hoping for a great race!

  • Reply Tami June 9, 2014 at 8:34 pm

    I fell off my bike after going over crappy railroad tracks a week before patriot a few years ago my elbow was pretty messed up but it all worked out and I just put a huge bandage on it under my wetsuit ….patriot was soo hot the year I did it, the run was especially difficult

    • Reply Kristin June 10, 2014 at 8:37 pm

      Ouch! sounds painful Tami. I hope Patriot isn’t too hot this year… I think as of now, they are forcasting 70’s. Looking forward to the course, which I hear it’s too bad (or at least I hope not!)

      • Reply Tami June 12, 2014 at 12:22 am

        The bike was a lot flatter than I thought, I am sure you can hammer pretty good. Pee in the bike is great, just make sure you plan for extra water to clean yourself a little. Then air out your bike shoes

        • Reply Kristin June 12, 2014 at 3:14 pm

          That’s great news.. I’ve been wondering about the bike course. Good tip about the extra water, thank you!

  • Reply Abby June 9, 2014 at 11:56 pm

    Oh man- so sorry to read this. However, I have faith that giving it the proper rest will be alright in the end. Plus, your training has been going SO well! These few days off may end up doing more good than anything! Keep us updated.
    Before ironman canada in 2012, I hurt one of my rotator cuff muscles so badly I had to keep my arm hugged against my chest. Any movement nearly brought tears to my eyes. I couldn’t fathom putting pressure on it on the bike and couldn’t lift it at all to swim. It got better just in in mime, but the stress wasn’t fun!!

    • Reply Kristin June 10, 2014 at 8:35 pm

      Thanks Abby… I have faith that I’ll be OK for Saturday. As time passes by, I am feeling better and better and the swelling is decreasing. I also think that taking some time off this week might benefit me this weekend! I even might get a massage:)

      Your rotator cuff injury sounds awful! I’m sure it was extremely stressful, but it looks like you got through it (like us crazy athletes always do). I hear that’s one of the worst injuries to have and takes a long time to heal:(

  • Reply Nicole June 10, 2014 at 4:30 am

    Oh no!!! Sorry to hear this – fingers crossed for you! I hope things get better in time for the race. I definitely feel your pain – I sprained my ankle about 8 weeks before my goal marathon this winter…it was terrible timing and I was miserable over it. 🙁

    Sending healing vibes your way!

    • Reply Kristin June 10, 2014 at 8:33 pm

      Thank you Nicole..ugh, so frustrating! I can’t believe you sprained your ankle that close to your marathon, I’m sure you were so upset. I find it’s more of a mental battle than anything… all of the rest, it’s miserable. I hope to be able to race on Saturday, so far it’s looking good. I will keep you posted! Thanks for the healing vibes!

  • Reply Jocelyn Bergeron June 10, 2014 at 12:42 pm

    I’m so sorry about your tumble. I’m doing Patriot this weekend also (my first 70.3) and I’m totally afraid to trip and hurt myself! I’m sure you’re going to feel great for Patriot and ROCK it!

    • Reply Kristin June 10, 2014 at 8:31 pm

      Thank you Jocelyn… luckily, I think I am going to be OK to race, and I’m feeling optimistic after seeing my doctor today! So awesome that you are racing Patriot too.. and it’s your FIRST 70.3!! I think it’s going to be a great race.. I hear the course isn’t too hilly (hopefully I’m right, ha ha). Best of luck on Saturday!!

  • Reply Kecia June 10, 2014 at 12:48 pm

    I COMPLETELY understand!! I had to pull myself out of even starting my half Ironman this last Sunday so that I can allow my knee to fully heal and not set myself back farther. I’ve worked SO hard this winter to try to break 6 hours on Sunday, but was advised that if I want to toe the line for IMWI and successfully cross the finish line, that it would be in my best interest to not even start Ironman Kansas 70.3 🙁 I was EXTREMELY bummed and depressed, despite knowing it was the best decision for my “A race.” The salt in the wound was that my husband and friend both raced and had PERFECT race conditions.

    I’m so glad that you are on the mend and will not have to worry about the same struggles I had this last week. Just remember to take it REALLY easy this week and have a great race this weekend!! 🙂

    • Reply Kristin June 10, 2014 at 8:29 pm

      That’s right, I forgot that happened to you until now. And here I was writing on your blog about how you made a good decision. It’s SO hard to make the decision on your own! I agreed with you for taking the rest, and now I don’t want to! I am so sorry you had to miss your race… it must have been even more difficult watching your hubbby race in the perfect conditions. I have faith that you will be better by your Ironman, sending happy vibes your way! I am trying hard to take it really easy this week and I’m looking forward to carb loading:)

  • Reply Sara @ lifebetweenthemiles June 10, 2014 at 1:04 pm

    Oh Kristin, I’m so sorry about your knee, but it looks like its getting better. And you are right, a few days off of training will not hurt you, your training is a culmination of all your workouts, not just a few. You will be great, like you always are. I have been thinking about you a lot lately and miss you at work–the morning gym banter is not the same without you <3

    • Reply Kristin June 10, 2014 at 8:27 pm

      Thanks for stopping by Sara! I miss you too! Glad we can connect in the blogging world:) Luckily, I think my knee is going to be OK. I am optimistic for this weekend. You are right, it is absolutely a culmination of all the workouts, not just this week. I was stressing out about missing my run over the weekend, but then had to remind myself of this. Thank you, you are too sweet!

  • Reply Kristen @ Glitter and Dust June 10, 2014 at 6:49 pm

    I am so sorry that this has happened to you so close to your race. Sending nothing but positive thoughts your way for a quick healing. Hopefully all of the adrenaline and excitement will coat any pain or anxiety you might have. I know for me, I was worried about my bronchitis flaring up during the race this past weekend, but tried to do the best I could regardless. It went much better than I thought it would – which was great. Are we going to be able to track you at all during your race? So excited for you!!!

    • Reply Kristin June 10, 2014 at 8:20 pm

      Thank you Kristen! The good thing is, I think I’m going to be able to race! I am going to post an update on the blog tomorrow, but all signs point to racing pain free:) I will also let you know how you can track me on Saturday!

  • Reply Knee Update & Goals for this Weekend | Sweat Courage June 11, 2014 at 3:48 pm

    […] Monday I wrote about my clumsy trail running fall…. I am VERY happy to report that my knee is much better […]

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