This week wasn’t great. I started off gangbusters on Monday with a kick ass strength workout, but then had felt pretty bad in my speed work on Tuesday. Sometimes it is still really hard for me to know when to push and when to hold. But it gets easier with time. And in case you are wondering, the answer is usually NOT to push too hard 🙂
Monday was an easy 4 miles at 8:46. I followed up with this strength circuit:
21-19-15 Romanian (straight legged) deadlifts & one armed landmine press
SS3X: 15 cable kickbacks & 15 push-ups
SS3X: 15 split squats & 15 alt dumbbell curls
SS3X: 15 jump squats & 15 shoulder press
SS3X: 10 bent over DB & 20 v-ups
When I woke up the next morning, my hamstrings and legs were very sore from doing that much lower body stuff. I am not sure that was the best move the day before a running workout.
Tuesday was the workout: 2 miles warm up, fartlek ladder 8-5-3-2-1-1 – this is minutes hard with halftime rest in between (I got – 7:25/7:00/6:37/6:11/5:45). So basically you run 8 minutes at your half marathon pace, then job slow for 4 minutes, and so on. Start at half marathon pace & move down. 1 mile cool down. I ended up with a total of 7 miles at an 8:07 average.
I felt great during the hard running, but as soon as I’d get to come down to the recovery jog – I felt like a complete wet noodle. Wobbling legs, low energy, just bleh.
Tuesday afternoon, I went to my Active Release Therapist’s office for a shockwave therapy treatment. Ever since I had a stress fracture in my right foot, I’ve had to be really careful in managing swelling in my sesamoid bone.
Lately, I’ve been needing to go in every week to keep it under control. And that is getting to be unsustainable. $$$$ So my doc suggested we try a shockwave treatment. His wife is also a doctor in the same office and she does them right there, so it was easy to set up. You can read more about it here. However, the doctor’s description is that is can help break up scar tissue and calcification of bone while also helping new tissues generate. I naturally told her to put it on the highest setting right away HAHA. I wanted to get my money’s worth. It didn’t hurt too much on the bottom of my foot, but on the top it was pretty painful. She said that is very normal because there isn’t much on the top of your foot between the skin and the bone.
It definitely felt WAY better after the treatment and felt much better the day after on my run. She thinks it could take up to 5 treatments to get it under control.
Wednesday was 5 miles easy at 8:47. I didn’t feel great, but as soon as I got moving & warmed up, I felt ok. Then I did another strength workout, but with less lower body. The soreness in my hamstrings was still there, so I wanted to let them be. I did some easy stretching and yoga later.
SS3X: chest press & bench dips
SS3X: shoulder press & lat raises
SS3X: 15 pistols with bench & 12 flys
3 rounds: 2 mins push ups, 2 mins air squats, 2 mins sit ups
Thursday I went and swam. When I woke up, only my right hamstring was still sore – and now it felt cranky. I decided to cut it off at 1500 yards/about a half hour. There was no reason to keep swimming when it was stressing me out. Later that day, I got back into the Active Release doc’s office for an “emergency” session. Haha – they are wonderful people and used to runners. First I had the shockwave on my hamstring and butt – around the glute/ham tie in area. Then the other doc came in and did active release. Haha! Bless them!
Friday – 5 easy
SS3X: 15 kettlebell swings (I used 18lbs) & 25 bicycles
SS3X: 15 triceps kickbacks & 15 upright rows
SS3X: 15 lat raises & 12 hammer curls
SS3X: 20 pike push ups & 15 leg raises
Saturday 15 easy