Monday, November 7, 2011

Fall Race Training: Wk16 {Rest Wk1}

UPDATE:  At my sports doc appt this afternoon the doctor cleared me to RUN tomorrow.  He said both my aching knee and ankle are 100% stable and its possible they might just feel sore due to the tight muscles in my leg and due to the limping at the LN4B race.  Obviously he said to STOP if I have any PAIN but to pay attention to my body and decipher between PAIN and SORENESS/ACHINESS.  He looked over the rest of my training plan up to CIM and adjusted it.  He also cleared me for all activities {cross training, strength training, walking} and said to get back on track with my workouts {of course, STOP if any PAIN but again listen to body and decipher between PAIN and SORENESS/ACHINESS}.  He wants me to continue my hip/glute strengthening exercises DAILY, core work 3x/week, and to add in add back in strength training 1-2x/week.  I am to email him after my run tomorrow to let him know how it goes and I go back for another follow up appointment next Monday.  So, keep your fingers crossed for me for a PAIN FREE run and to get back on track for CIM training :)

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Last week was also known as the week of training that wasn’t.

Though my weekly recap email from Daily Mile made me feel better when it said I had a “stellar” week. LOL.

daily mile

Wk16: 10.31.11 – 11.06.11

Monday 10.31 ~ Rest / Walk

After finishing the LN4B Half Marathon {race recap HERE} limping due to my right leg injury I was very sore. I had an appt in the afternoon with my sports doc where I got another ART treatment and the doc gave me some exercises to do DAILY.

Hip/Glute/Core Exercises {24min}

  • 3x10 deep squats with Swiss Ball against wall
  • 3x10 side squats off step, each side
  • 3x10 lateral squats with twist, each side
  • 3x10 clam shells, each leg
  • 3x15sec plank
  • 3x15sec side plank, each side
  • 3x30sec pelvic bridge

Tuesday 11.01 ~ Run 12x400 speed work REST

The sports doc said I could resume regular exercises {cross training} and running as long as I was not having pain. I woke up very sore from the ART treatment and from my exercises Monday afternoon. I was still having some pain in my right leg so I opted for another rest day.

Hip/Glute Exercises {32:30}

  • 3x10 deep squats with Swiss Ball against wall
  • 3x10 side squats off step, each side
  • 3x10 lateral squats with twist, each side
  • 3x10 clam shells, each leg
  • 3x10 crab walks, each leg
  • 3x10 monster walks
  • stretch
  • Foam Roll

Walk

By evening my leg was feeling exceptionally better so I decided to go for a short slow walk with the husband & Lucy.

  • 1.01/27:12

Wednesday 11.02 ~ Cross Train REST

Another rest day. I felt good on Tuesdays evening walk, my leg was sore but nothing “hurt”. However, on this day my ankle was hurting again and I was back to limping.

Hip/Glute/Core Exercises {40min}

  • 3x10 deep squats with Swiss Ball against wall
  • 3x10 side squats off step, each side
  • 3x10 lateral squats with twist, each side
  • 3x10 clam shells, each leg
  • 3x25sec plank
  • 3x25sec side plank, each side
  • 3x30sec pelvic bridge
  • 3x10 crab walks, each leg
  • 3x10 monster walks
  • 3x10 crunches
  • 3x10 russian twists
  • stretch
  • Foam Roll

Walk

Attempted to walk but the pain in my ankle was too much so I only made it to the end of the street and back.

  • 0.10/2:45

Thursday 11.03 ~ Run 5 tempo miles REST

My leg was still sore and my ankle still hurting. More rest. Still limping when walking and having pain in my ankle when walking or putting pressure on leg.

Hip/Glute Exercises {26min}

  • 3x10 deep squats with swiss ball against wall
  • 3x10 side squats off step, each side
  • 3x10 lateral squats with twist, each side
  • 3x10 clam shells, each leg
  • 3x10 crab walks, each leg
  • 3x10 monster walks
  • stretch

Friday 11.04 ~ Cross Train REST

More rest. Still feeling the same – pain in ankle when walking or putting pressure on leg. The soreness from the daily exercises has worn off but walking is still bothersome.

Hip/Glute/Core Exercises {42min}

  • 3x10 deep squats with Swiss Ball against wall
  • 3x10 side squats off step, each side
  • 3x10 lateral squats with twist, each side
  • 3x20 crunches on Swiss ball
  • 3x10 pushups against wall
  • 3x10 clam shells, each leg
  • 3x30sec plank
  • 3x30sec side plank, each side
  • 3x45sec pelvic bridge
  • 3x10 crab walks, each leg
  • 3x10 monster walks
  • 3x10 crunches
  • 3x10 russian twists
  • 3x10 bicycle crunches
  • stretch

Walk

Attempted another walk but still having pain in ankle so I turned around and came back home.

  • 0.39/11:07

Saturday 11.05 ~ Run 20 miles REST

Rest. I spent the morning in bed watching TV and feeling sorry for myself while the husband was running 22 miles with our training buddy Kat.

Sunday 11.06 ~ Rest / Walk

Rest. Still having pain in ankle when walking or putting pressure on leg. Going back to the sports doc on Monday.

Total Miles = 1.51 {all walking}

Daily Mile Stats:
Total Time = 3hrs, 25min
Calories Burned = 539

Weight Watchers Activity Points Earned = 8

4 comments:

Raina said...

Keep on healing, Jesse! I love the strength training you are doing!! So dedicated.

Michelle said...

Whoooo hoooooo! I cant wait to hear about the run! SOOO happy! You are doing wonderful and so proud of you!

ajh said...

I think a Nathan reflective vest would be great. I hope more races get creative with what they give you.

Maureen said...

That's great news!! I hope the run went ok and that you're continuing to feel better.