Training log - Week ending 8/4/2024

This week was 30 miles of running, 20 minutes of rowing, 1:20 of hiking, and 31 "miles" of pool-running -- training log is here.

I ended up seeing three professionals about my right hip this week - a physical therapist on Tuesday, a neuro PT on Wednesday, and an orthopedist on Thursday. The two PTs both agreed that my hip was actually a pelvic floor issue - specifically the obturator muscle(s) (there's two of them - internus and externus).  The orthopedist spent about 30 seconds moving my hip around before diagnosing high hamstring tendonitis.  I decided to go with the PTs over the ortho, especially since I can perform hamstring curls and reverse planks without pain.

I was referred to a third PT - a pelvic floor specialist - and I saw her on Friday.  She spent about 90 minutes working on my obturator, and confirmed it was knotted up and almost certainly the cause of my hip pain, along with the neighboring ileococcygeus (first time I'd heard of that one).  The obturator nerve goes through the obturator muscle, which explains why the pain was moving all around my hip.

After my 90 minutes was up, the pelvic floor PT instructed me to 1) do a specific adductor stretch three times a day, and 2) keep running and try to "push it a little."  It wouldn't be pain free immediately (though it already felt a bit better) but hopefully it would clear up completely in the next week (if not, I go back for another session).

So..I gently bumped up my mileage this weekend, and also shifted from the track back to asphalt trails and sidewalks.  It's still sore but seems better, so I'm crossing fingers for the next few days.

Separately, I kept up with pool-running intervals to get my heartrate up some.  The pool-running intervals also work my legs very hard - my legs are consistently very shaky when I exit the pool after a workout.  I also did some rowing because it's good for my posterior chain and added in some walking on trails to do some work on dynamic balance and keep my lower legs and feet working.

Hopefully I'll be able to bump my mileage up more soon and reduce some of this cross-training - running is my most time-efficient activity, and so finding the time for all this walking/rowing stuff has been a challenge.

Monday: 9 "miles" pool-running and upper body weights/core.  Foam rolling in evening.

Tuesday: 4 miles very easy on track (9:08) and 4 "miles" of pool-running, including a workout of 4 sets of 5x(30 seconds very hard/30 seconds recovery) with an extra 60 seconds of recovery after each set.  Foam rolling in evening.

Wednesday: 6 miles very easy on track (9:32) and 20 minutes of rowing, followed with leg strengthwork.  Foam rolling in evening.

Thursday: 25 minutes of walking on trails and 8 "miles" of pool-running in the morning, with 8x3:00 hard with 1:00 recovery. Streaming pilates and foam rolling in the evening.

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Friday: 6 miles very easy on track (9:33) and 6 "miles" of pool-running.  Foam rolling in evening.

Saturday: 6 miles very easy on track and sidewalks (9:30) and 4 "miles" pool-running, including a workout of 6x3:00 hard with 1:00 recovery. Followed with streaming Pilates. Foam rolling in evening.

Sunday: 8 miles very easy (10:04), an hour of walking on trails, and leg strengthwork.  Foam rolling in evening.