Monday
Site visit to Daytona. Climbed a building. Logged 10000 steps.
Tuesday
10KTuesday, "walking 6.2 miles takes FOREVER" version PLUS massage PLUS weights
The hashtag does it again. I couldn't let my streak down, so I got up and headed to my treadmill at 4:20 for some early miles before walking with the 10KTuesday crew.
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| Part 1 Done |
It was really hard to just walk at 5am when the rest of the crew took off. I was grateful that B stayed and walked a little over a mile with me before running the rest of hers. The cool weather felt amazing and I couldn't help but want to try running a little bit on some of the flats. I allowed myself the pleasure under the guise of "I need to figure out where it hurts so I can tell my masseuse today" and did two 1/2mi jogs.
I had three distinct problem areas: 1) tightness on the front of my right leg, just under my hipbone, 2) soreness of the biceps femoris tendon (back outside of right knee), and 3) sore patch of upper hamstring on the back of my right leg.
But, I was able to run without any actual pain, which is good. Stretching afterwards felt good, not painful.
Massage felt good and productive. The problem spots has moved from my glute into my IT band and hamstring, so at least that means it's not a strain. I have a feeling I'll be working this out for the next few weeks...
Did some weights when I got home:
3x12x15lb DB hammer curls, overhead press, chest press, fly, row
3x10x15lb DB tricep extension, bicep curl
3x10x5lb DB straight arm raise front/side, shoulder press, tricep kickback
3x20lb goblet press
and 2x30s of this core circuit:
front plank with alternating leg lifts
each side plank with alternating leg lifts
back plank with alternating leg lifts-- weeeeeeeeak ham on the right
push-ups
scissor legs (straight)
scissor legs (diagonal)
...oh, and some stretching
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| weee, stretchy strap |
Wednesday
Yoga + 4.5mi cycle @ 15.8mph
I go crazy without running. Did some hamstring-specific yoga/stretching in the morning, then got right to work at 6am so I could take an extended lunch to go ride. Work happened, though, and I only ended up with 30min for cycling. I loaded my bike into my convertible (because I don't have a bike rack) and drove to the park to avoid the crazy hills.
It wasn't much, but I got in a solid four miles of light cardio. While it isn't running, I do really enjoy riding my bike, being outside, and going fast :)
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| saw two fawns with their mama, but wasn't fast enough to get a picture of everyone |
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| had slow splits 1 and 5 due to windy boardwalk, and a slower split 3 due to stopping to U-turn still a solid ride, and a decent substitute for miles on foot |
PT: hamstring leg raises, donkey kicks, stretching, nordic hamstring curl (SO FREAKING HARD), legs up the wall
Thursday
1) Walked 1.75mi on the track. Slowest #SpeedworkThursday ever.
2) stretching ham, glutes, quad, IT band
3) lots of resistance band PT (monster walks, clamshells, leg raises, hamstring catches, weighted donkey kicks) - definitely feeling it in my right glute with the monster walks, so that'll be a thing for the next while
Friday
RUNNING!!!! :D :D :D 4.35mi with the stroller @ 9:29/mi avg
plus 25min of various hip/hammy PT
Off work today, so I took the kiddo over to meet the riverside group for my first time running (well, really running) in about a week. It was awesome. Started off kind of slow and timid, and then settled into a low-9 (with the stroller, mind you). Apart from a little tightness in my right glute afterwards, it felt gooooood, and I'm looking forward to training next week (while maintaining this whole stretch/strengthen regimen).
Saturday
7.06mi with the stroller @ 9:29/mi avg
plus 25min of various hip/hammy PT
Well, this run didn't go as well as I'd wanted it to. Made it about 4.5mi and then I felt something on the top of my R ham, so I stopped, stretched, and walked a bit.... resumed without any issues. Still killed my confidence, though.
I felt my glutes kind of fall asleep during the run, so I'm taking that as a sign of dead butt syndrome. Maybe it isn't, but I'm still PT-ing like it is-- lots of hamstring and hip/glute exercises.
Sunday
5.52mi with the stroller @ 9:39/mi avg
plus 25min of various hip/hammy PT, plus 30min of weight lifting and core work
Did some proactive PT before the Running Mamas meet-up and had a symptom-free run. My hip and glute are a little sore afterwards, but I'm happy enough with where I'm at. I think I can proceed with my plan, but will be continuing to do the PT as maintenance, and not go "all in" for a couple weeks. I'll do the workouts, but not at 100%.
Week-end Thoughts: Feeling optimistic.
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