Monday - rest day
Tuesday - yoga for runners and strength training at home with squats, crunches, clamshells, glute bridges, calf raises and planks.
Wednesday - rest day
Thursday - 40 minutes at the gym. I lost about 7 minutes because my wedding ring fell off, I had to get off the machine to find it, and the machine reset.
Friday - my knee was being a bit cranky so I decided to go for a walk instead of a run. My phone died before I made it back but I think it was only an additional .2 mile at the end.
Saturday - long run of 11 miles with a 1 mile cool down walk. Technically there was 12 miles on my training plan but my last long run was only 9 miles with. 1.5 mile walk at the end due to my knee. So I didn't want to increase too much.
I felt great on this run! Miles 1-6 were on a paved section of the trail and 7-11 were on a dirt/gravel section. My knee hurt a little bit at miles 4 and 5, I think because of the uphill, but it was fine the rest of the time. In fact, I was thinking about how good I was feeling somewhere between mile 8 and 9 when I tipped on a rock and fell flat on my face! Thankfully just some scrapes and a bruised knee. But I dusted off and finished the run feeling good for the most part. And the splits make sense with the elevation changes and the slowest mile was where I had my spill.
Sunday - yoga for runners and strength training in the evening. Plus spectating at the Marine Corps Marathon in the morning followed by a yummy brunch.
So that was my week, and it went well for the most part. I'm planning to get back to regular activity this week though we also have a work conference on Thursday and Friday so that may be a bit tough. I'm going to make those my rest days and try to get in more activity at the beginning of the week.