Berlin Marathon Training Week 11

Welcome to the Weekly Recap for Berlin Marathon Training Week 11.ย  ย Another week without running due to my hamstring and adductor injury.ย  ย  Linking up withย Hollyย andย Wendyย for this Weekly Wrap!

 

 




Injury update:ย  My hamstring and adductor rehab continues.ย  While I’ve noticed some improvement, there are still days where I’ve been limping and really tight.ย  I CAN do a few single leg hops (further evidence it’s not anything related to bone).ย  I CAN pool run, hill climb, run stairs, and cycle without any pain.ย  My leg is just tight after and in the morning after I’ll be a little like the Tin Man.

 

Monday 7/23

Run:ย ย Indoor cycle.ย  Three sets ofย 5 mins Z2-3, 5 mins Z3-4, 5 mins Z4+.ย ย Biggest lesson.ย  GET BIKE SHORTS. Ouch.

Other:ย  EWOD class.ย ย EWOD stands for EDGE workout of the day.ย  It’s a 30-minute total body high intensity workout.ย  Just what I needed at the end of a long work day.

 

Tuesday 7/24

Run:ย ย It was another HUGE group at Track Tuesdays!ย  I really love coaching these guys in the morning.ย  As they ran, I did my PT exercises with the resistance bands I bought.ย  Weak glutes be gone!

Other:ย ย After the track, I went to the pool for 1:15 of pool running.ย  This time, I went to a pool with a proper deep end and could submerge everything below my neck.ย The focus was intensity (like a tempo run).ย  In the evening, I met the other Windrunners at On Your Mark for our group strength class.ย 

 

 

Wednesday 7/25

Run:ย  Robyn’s total body strength class + treadmill incline workout.ย ย The workout followed the same format as last week, but this time I turned the intensity up a notch by carrying 3 pound weights on the inclines.

 

 

Thursday 7/26

Run: Indoor cycle.ย ย The purpose of this workout was intensity, just like Monday.ย  Three sets ofย 5 mins Z2-Z4+ build, 4 mins Z3, 3 mins Z4, 2 mins Z3, 1 mins Z5.ย ย Luckily on Tuesday, my friend Evelyn had lent me bike shorts.

Other:ย ย In the evening I had another PT appointment.ย  I was still bruised from the last visit, so she just did some manipulation and taught me some new exercises.ย  Then I met AJ at On Your Mark for a strength workout with Emily.ย  At least my arms are getting stronger!

 

 

Friday 7/27

Run:ย ย I had an incline treadmill workout planned, but I decided to go to November Project instead.ย  It was PR day and I knew there would be stair climbing and inclines I could run by the Riverwalk.ย  I also just wanted to see people and feel connected to my fitness community.ย  I tried running a bit, but my hip flexor and adductor gave me trouble.ย  So just stairs on stairs on stairs for me.ย  I ended up doing 3.5 miles worth!

Other:ย ย In the afternoon, I posted a roundup of my 5 favoriteย vegan summer recipes.ย  The recap inspired me to make some zucchini bread and zucchini breakfast cookies to bring for the EDGE group run.

 

5 vegan summer recipes

 


 

Saturday 7/28

Run:ย  Coached EDGE run.ย ย I hopped on the bike so I could check in with each pace group during their run.ย  I ended up biking 26 milesย by bouncing around between all the groups (which I, of course, extended to 26.2). It was great to check in with everyone especially because they’re almost half way through the training cycle for the Chicago Marathon!ย  The zucchini breakfast cookies went over very well so be on the lookout for that recipe next!

Other:ย ย In the evening, I went up to Highland Park.ย  The trip was unplanned (or else I would have brought my laundry HA!), but during the day I just had a strong urge to see my parents.ย  And Frizzle of course.ย  My mom was so excited to show me their garden and harvest some kale for me.ย  Jon was also there, and the four of us went to dinner at Roti.

 

 

Sunday 7/29

Run:ย  Pool running with intensity intervals.ย ย My friend Jill, a fellow Windrunner, joined me for the workout and the hour and a half flew by.ย  We went about 6 miles according to the indoor run setting on my Garmin watch.ย  I’m definitely getting the hang of this!

Other:ย ย In the evening I will be going to anotherย Thoughtluck. This month’s topic is Dis-/Connectedness.ย  Some of the discussion questions include:ย When has technology made you feelย connected or disconnected from the world?ย When have you felt content in your solitude? When have you felt lonely?ย  I’m looking forward to the discussion!ย 

 

Having to get creative with training for marathon number 13 Hamstring and adductor injury has taken me out of running for three weeks now. Itโ€™s the longest Iโ€™ve gone without running since…. middle school? ๐Ÿ˜ณ With @berlinmarathon quickly approaching, Iโ€™m having to find other ways to build fitness. Thanks @jillycspeed for joining me on a long pool run today! And @ericaagran for introducing me to @fluidrunning ๐Ÿ™Œ Finding a community of support and opportunities to grow in spite of challenges is what this training cycle is all about ๐Ÿ’ช๐ŸŠ๐Ÿปโ€โ™€๏ธ๐Ÿƒ๐Ÿปโ€โ™€๏ธ . . . . #justdoit #windrunners #nike #nikechicago #injuredrunner #roadtorecovery #marathontraining #berlinmarathon #poolrunning #poolworkout #sundayswim #crosstraining #runcoach #rehabpoolparty #injuryrecovery #marathoner #womenrunners #werunsocial #runnerscommunity #rabbitfoodrunner #findyourfast #lincolnpark

A post shared by Becca Menke: MEd|Blogger|Coach (@rabbitfoodruns) on

 

And that’s a wrap!ย  Berlin Marathon training week 11 looks unlike any other marathon training week I’ve ever had.ย  Only 15 miles worth of “running” (either hiking inclines or pool running).ย  However, I did rack up 90 miles of cycling between coaching the EDGE run and Divvy commutes to work!ย  This is the most strength training I have ever done during the middle of a marathon training cycle as well: 4 workouts!ย  Hopefully all this cross training will maintain my fitness for the marathon.

 

Have you every had a training cycle go completely off your intended path?ย Letโ€™s stay in touch!ย  Follow me onย Instagramย orย Facebookย for more food/fitness related posts.ย ย 

 

Happy running,

Becca

 

 

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Liz Dexter
5 years ago

” I also just wanted to see people and feel connected to my fitness community.” – I remember that so well from when I had my operation last year. I used to go to yoga and sit on a chair in the corner, and go to beginners at running club and just walk in the opposite direction to the runners. I’m glad you’re able to stay tied in to your community. I had a bad fall training for my first marathon, tripping over a dog and cracking two ribs on Easter Sunday for a mara in Aug. Had about a… Read more ยป

Michelle @ Running with Attitude

You’re doing a great job with all of the cross training and pool running! You’re also doing a great job maintaining such a great attitude! Wishing you speedy healing.

Cari
5 years ago

That’s great that you’re choosing to lead with what you can do vs. what you can’t. Awesome attitude. Congrats on successful cross training

kookyrunner
5 years ago

I’m glad that overall the injury is feeling better. I think that all of the pool running and cross training will definitely help you come back from the injury faster.

Lacey@fairytalesandfitness

I think all that cross training will help. Hopefully your hamstring will feel back to normal soon enough! I have just started swimming for training for an upcoming race, and that is quite the workout!

Wendy
5 years ago

I’m glad to see you doing all this cross training while you rehab that hamstring. You know I did that in preparation for Big Sur. It wasn’t optimal but I was not going to drop out of my dream race. You’ll be just fine!!

HoHo Runs
5 years ago

As I mentioned last week, I trained for a marathon for 8 weeks with pool running and cycling (fractured foot), being cleared to run 5 weeks before the race. Music definitely helps in the pool. I clipped my iPod Shuffle to my headband and wrapped the headphones cord around my pony tail. I also used a borrowed waterproof heart rate monitor so I could be certain my HR was in the correct zone. For me, it was super crazy hard to keep it where I wanted it to be! I applaud you for doing what you can. You had an… Read more ยป

therightfits
therightfits
5 years ago

I’m so glad to hear you have a pool running friend! Pool running can be pretty boring…it’s doesn’t have the social connection like running does ๐Ÿ™

My heart hurts for you and I hope you are healed quickly, especially with Berlin on the schedule (it’s such a great way) but you are doing all the right things to stay strong/fit until you can work through this injury. Thinking of you and sending healing thoughts!

Kimberly Hatting
5 years ago

You sure are staying active despite your injury! I’m not a coach, but I’d have to guess with your strong base, your 26.2 training will not suffer much. All of that pool running! I wish I had a place to do that in my area ๐Ÿ˜‰

Deborah Brooks
5 years ago

You are really having a great attitude about not being able to run right now. Glad the pool running is helping and keeping you feeling like you are getting some good training

Jennifer
5 years ago

I think that your training will definitely help you maintain your fitness even though you’re not running. You’re doing so much!! And pool running can be really hard! I do hope you get it all figured out soon and are able to get back to actual running. I know it’s hard to not be able to do that when you really want to and you love it. Funny that you should say “weak glutes be gone.” While I was out running on Saturday (the things we think on long runs…..), I was wondering about some things and that included glute… Read more ยป

Chocolaterunsjudy
5 years ago

I’ve been lucky that most of my injuries have been minor, but there are quite a few bloggers who have trained the way you’re having to train now. And they’ve done well! I hope the injury calms down soon.