Training Truths: Staying Strong

Has it really been 4 weeks since I started dealing with my hip?

Last week I spent more time with Dr. Bri and worked on my strength (in ways that I could). At first that was just standard sit-ups, but as my hip pain lessened I was given the OK to do more.

So, after a couple of sessions of Graston, I was able to get back to my Tabata workouts that focus on core and lower leg strength. The only thing I couldn't do was side planks or anything else that caused pain in my hip.

By Sunday, I was itching for more and came across the Under Armour #SweatADay November challenge on Instagram. I've done the #SweatADay challenge numerous times in the past.  It helps me keep my fitness focus whether I am running or not and I find great new exercises. 

The weather was perfectly crisp for an outdoor morning workout following the challenge for day 9. Since I was getting a late start on the challenge, I also did a few of the previous workouts.

It felt really good to be outside working out. None of the exercises caused pain in my hip, but admittedly it felt…funny. Kind of tight, kind of tired? Not sure if the feeling in my hip is negative (pain-like) or positive (I've been used!).

Today I see Dr. Bri again and will hopefully get some more answers!

A Special Veteran's Day Gift for Those Who Protect Our House: 15% Off for Veterans & Service Members.

Workout Wednesday: Feeling Pumped

First let me say that I am not a certified coach (yet) of any sort. This is just a fun way for me to share a workout/exercise that I found online or learned from someone else and really liked.

The idea for Workout Wednesday comes from Theresa at A Change of Pace. Check out her blog here. I loved the idea because I find great workouts and new exercises mostly from reading and seeing them in use by other active people.

I've been participating in the Under Armour #SweatADay challenge off and on for a few months now. Monday's challenge was a new one for me and really spoke to my buttisimo!

Jumping Side Lunges:




Here's the How-to from Shauna's Instagram post:

"Side lunges...with a lateral hop. Mmm hmm yes. #takeitside indeed.  1 - Start in a side lunge. Bend your right knee and sit your butt back, knee doesn't go passed your toes and heel stays down. Left leg will be straight. Toes are all facing straight ahead. Bring your hands down to the ground. This will assure you keep your butt low! 2 - Hop up and to the left landing in a side lunge on the other side -- left knee bent, right leg straight.  3 - Repeat side to side. I find it hard to get a ton of air when jumping from this position but you will absolutely feel it!  Be cautious of how you land. Absorb the landing with knees bent but then straighten out the other leg so it's a true side lunge." 

I did this exercise for one minute and couldn't believe how much I felt it. In fact, at first I thought I might have pulled something because I was feeling tightness in my glutes that I haven't felt in a long time. 
That tightness told me that I was working my muscles in a good way. The slight soreness I felt the next day was even more confirmation. 

What workout or exercise has you feeling "pumped" lately?

Training Truths: Tight IT Band and a Cranky Knee

My IT band has been tight after my last couple of long runs. After spending some time in my compression gear, it was still cranky and so was my knee.

So last week while I gave my legs a little break from running, I kept myself busy with my February challenges. My #mnbchallenge work kept me extra busy during the week, but I also kept the #30DayRagnarChallenge streak going by using #SweatADay exercises to work toward the #FFBURPEE goal of 1000.

Monday - 35 burpees 210/1000

Tuesday - 35 more burpees 245/1000

Wednesday - Ran 4 progression miles on the treadmill during the snowstorm.  I started off nice and slow ending with a comfortable 9ish pace. Even with the warmup and a good 20 minute post-run stretch the ITB/knee were not happy. Fortunately I did the 35 daily burpees earlier 280/1000

Thursday - Planks and 35 burpees 315/1000

Friday - Some of my favorite squats x25 each and 35 burpees 350/1000

Saturday - Spent the morning at SurfSet class with mrC. My knee was still feeling a little cranky during certain exercises (mostly squats), so I treated myself to a post workout smoothie and an ice pack. 35 burpees 385/1000

Sunday - Since running is not supposed to hurt, I decided to listen to my body and cancelled the long run. Instead I focused on core work...anything that would not aggravate my knee.

How do you feel about taking a break?

Training Truths: Rebuilding the Runner in Me

Let me start by sharing the results of the fitness calendars giveaway. The winners are:

Presley - Complete Runner's Day-By-Day Calendar Log

Allie - Runner's High 2014 Day-to-Day Calendar

Congratulations!

Check your inbox for an email from me!

Last week I continued to rebuild the runner in me. I'm at day 49 of my #squatstreak and I added a few days of wall sits also. The #sweataday challenge has been getting a little tougher, but I'm using the modifications and pushing to increase my upper body strength. Fortunately the mini-workouts often include upper body exercises, like the reverse burpees I tried on Friday.

See that terrible form? Time to build up some strength!

Monday - I started the day with a nice two mile run with my veteran. I decided to go back to avoiding hills until all the muscles in my hamstring and quad are back to 100%. This "flat" out and back was much speedier than I expected, but felt good.

Wednesday - After 30 minutes of ART, I learned that my IT band is tight. Now I have a new stretch to add to my routine and more reason to stay focused on strengthening my hips and glutes.

Thursday - I ran two miles after school on the same route as Monday and felt awesome. Again, I was speedier than I expected which felt good, but I'm pretty sure that I need to continue to restore the base mileage first.

Saturday - mr.C joined me for a 3.5 mile run along the river. I was very happy with my run, and even though I went out too fast, I managed to reign myself in and almost hit my goal pace of 9:30. Afterwards I tested out some new trail shoes for a review.

Sunday - I joined up with the NH Bloggers and Tweeters at Strength in Balance NH for Booty Barre class and I had a blast! Like SurfSet this class is a great cross training option. This class was a perfect strength session with tons of stretching (especially the hips) worked in.

You know I like a good reward challenge and logging miles to win prizes is about as easy as it gets. I was recently contacted by Nick from the National Running Challenge - a challenge that rewards you for running races. The NRC is basically a series challenge that assigns points for the miles you run in races. You submit your races during the current series. At the end of a series, winners are chosen. You can learn more here. Even though I'm not running many races right now, I know a lot of friends who are piling on the miles and would probably win some prizes!


What are you rebuilding?

Fitness Friday: Giving Thanks, Runner Style

Of course I'm thankful for my wonderful family, our heath and home, our jobs, and our friends. Since it is the season for gratitude, I thought it would be appropriate to show my appreciation for the things that make my running life better.

Running buddy husband: I don't know what I would do without this guy. He might not be "jolly jogger" all the time, but he has supported me through all my training and helped me through being sidelined with injury. I probably still owe him big time for running the BAA Half Marathon with me (when neither one of us was prepared) just so I could get some bling!

PT Brian: My Physical Therapist is the best because 1) he knows what he is doing 2) he listens to my complaints/symptoms 3) he married an Ohio girl - like me, oh wait, that shouldn't matter! 4) he's a master at Active Release Therapy and it works!

My foam roller: Since running that half marathon under-undertrained, I have been faithfully foam rolling every morning. Not only does it help loosen up my tight muscles and release tension, it is also great for a good back cracking and opening up the rib cage.

Good running shoes: I'm grateful that I found Mizuno. The company boasts that you will find mezamashii, a brilliant run, in their shoes and they mean it. My Mizunos have helped me become a better runner because the shoes make running easy, and when it's easy, it's fun.

By the way, have you seen the Mezamashii Run Project video I filmed in Atlanta yet?

Under Armour Challenge: These monthly challenges saved me from going crazy during my non-running injured-runner days. Now that I'm addicted, the daily exercise helps me stay focused on keeping myself strong and shows me how easy it is to fit in a mini-workout every damn day. Plus they have great rewards!

What's on your fitness gratitude list?

Why not show yourself or a running buddy some appreciation and enter to win a fitness calendar? More details here! Giveaway ends at midnight November 17, 2013.

Training Truths: ZOOMA Wk 8 with a #GoalGetter2013 August Update

It has truly been a bummer to not be able to run. I spent A LOT of time last week trying to get a diagnosis. So, after physical therapy, a referral to a sports medicine doc, an x-ray, and an MRI, here's what I know:

NOTHING!

No one can find an explanation for my pain. What we do know is that I need to strengthen my left leg and HOPEFULLY with continued TLC I will be back to 100% soon.

On Saturday I had to defer my first race entry and now the ZOOMA Cape Cod Half Marathon is in jeopardy. There is still the option to run the 10K or just enjoy the weekend on the Cape with mr. C and the other Ambassadors as a spectator. We shall see.

Looking back at my #GoalGetter2013 goals, my quest to reach 1000 miles for the year was derailed this month with only 33.19 miles. On the upside, I was very consistent with my strength exercises.

Thank goodness for Kat's #AugustCoreFocus challenge and Under Armour's #SweatADay challenge to help keep my mind off what I couldn't do and stay focused on what I could do.

Here's a look at all the core and strength work I did this month.

After an easy 2 mile test run on Saturday, I was still feeling tenderness in my left leg which tells me I'm not ready to jump in where I left off earlier in the month. Heading into September, my plan is to keep working on strength training and patiently wait for the pain free running to return.