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Milton, Ontario, Canada

Monday, March 28, 2016

Catch up. Weeks 12 and 13

When we left off, our hero (ahem, me) had developed an ITB/Knee pain problem and was hoping that a combination of Physical Therapy, strength training and adapting workout schedules would help solve the problem. The past two weeks have seen improvement and regression. Sigh.

As you can see, I went ahead on week 12 and took my time to rest the knee more, switching a run for a  45 minute trainer ride on the Monday. Tuesday, I played it smart and  ran a super easy 5k on the treadmill during my lunch hour. The knee felt stiff, but not bad, actually. Still being smart, I did a pre-PT ride on Wednesday and was happy with the way things felt.

Upon hitting PT, my therapist attacked my problem leg and I seriously almost had to ask her to give me a moment the (good) pain was so intense. I joked that I never knew she could hurt me so good. HAHA. I took Thursday off to allow my legs to recover, meanwhile I had been adding in clamshells, leg lifts, butt bridges etc all week to increase strength. By Friday, I decided that I needed to run to at least test my knee before a planned long and hilly run the next day. The run was okay, but that day I headed to the pharmacy to grab a knee brace (ended up being too small) and adhesive spray for my KT tape. I taped up my knee and met up with Jamie Saturday for a challenging, but lovely 27k run around Milton.

Jamie has this way of getting people to agree to climb all of the biggest hills around. I do admit that the view from the top of the escarpment was worth it though! A combo of KT tape, Aleve and a slower pace made the run bearable and I knew I'd be okay to run Around The Bay on April 3rd, but racing it was still in the air. That good feeling was tempted right away when I heard from Sam that she had sprained her ankle on her long run. Man! What is with us training for marathons together!?!?!

Week 13 started well.

A photo posted by Nicole (@macnic05) on

I turned 39 on Monday and so I took off at 4:36am and run the year. My knee held up really well (with tape, but no Aleve) until about 12k and then it "seized" a bit. I was able to run through and finish. The pain is so weird. It comes and its horrible, but then it just ... goes  away as I run. I have no idea how to temper it.

Tuesday I rested in order to ... rest my knee. I also went back to PT and she used shockwave on me this time. CRAZY! But oh so good! She was telling me that I'd be better pretty much right away and she wasn't wrong! I ran on Wednesday (a treadmill 8k, with 4 at 5:11/km) and had ZERO pain! Again, playing things smart, I decided to hit the bike for a short, if intense ride on  Thursday.

A photo posted by Nicole (@macnic05) on

It was all systems go for the now traditional Good Friday Road Races. Per usual, Alasdair was running the 1k but this year Fergus joined in the fun. I like that they stagger the kids races by age, so Alasdair took off with his hockey friend and a few minutes later, Fergus and I were off as well. Both kids put in great efforts with Alasdair coming in 7th (his friend came in 3rd!). Alasdair and I will be running his first 5k race sometime this summer for sure.

Top is Fergus, Bottom is Alasdair. I may not keep up on our 5k!
My friend Kelly came to run the 5k and blasted to a 4th overall victory and 1st in our age group (30-39) with a blistering time of 21:03, netting her a personal best for the distance and a massive truffle filled, chocolate egg as a prize. I forgot to change my 910xt from the display above and ended up running by feel for an average pace of 4:55/km. I'm very happy with the effort, especially considering I managed to call Swiss Chalet with my new blue tooth headphones in the 2nd KM and ended up walking to hang up my phone. I bettered my placement from last year and was 6th overall for F30-39. Net time for 5.11km was 25:07. My knee didn't bother me at all.

On Saturday Ivanka, Sam and I met up to run a double out and back to ensure that neither Sam's ankle, nor my knee would cause us further problems. We ran a very easy flat route in Burlington and kept the pace reasonable. I didn't tape but I did take an Aleve pre run. Not taping was a mistake. My knee was bothersome pretty much throughout the run, even if the weather and company was spectacular. I struggled through the last 8k especially. Sigh. I've got to figure out how to get back into PT this week and I must ensure my knee is taped VERY well for the race on Sunday. But you know what? You can't beat these  morning views.

My knee was horribly painful for the rest of the day and night. Waking up on Sunday didn't offer any relief either. Still, I jumped on my bike for a 45 minute recovery spin. When I got off, the knee pain was gone and hasn't yet returned. Hmm, who knew? This week will likely spell more rides of similar effort and intensity before heading into my fifth consecutive 30k race at Around the Bay. If nothing else, I'm looking forward to crossing  my favourite finish line on Sunday.  I'll be back to set up the goals once they are solidified. Until then, please do some anti-wind dances for us for Sunday, okay? The weather is looking BRUTAL.


  1. Hey! Nicole's knee! Get with the program!!

    Fingers crossed for a great day on Sunday, both in terms of weather and knees and ankles and such :)

  2. My ankle is getting better so that means your knee has to get better too! We've got BQs to get!

  3. Sorry to hear about your knee Nicole. The shockwave sounded magical. Hopefully there's some magic in store for you for Around The Bay.

    See you on Sunday!

  4. Congrats to the boys for a great showing!


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