tag:blogger.com,1999:blog-3415039431326089985.post7675309582674399142..comments2024-03-25T09:03:19.099-07:00Comments on Well, I'm TRYING to run...: Training log - Week ending 8/07/11AKA Darkwave, AKA Anarcha, AKA Cris.http://www.blogger.com/profile/09873516028463495708noreply@blogger.comBlogger8125tag:blogger.com,1999:blog-3415039431326089985.post-64717919436861921692011-08-10T01:52:19.300-07:002011-08-10T01:52:19.300-07:00What a difference the antibiotics make. Last week...What a difference the antibiotics make. Last week even in the pool, I could see you seemed tired and yesterday, SMOKIN the TRACK! Glad you're off them and feeling so much better!Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-3415039431326089985.post-45895761779849060862011-08-09T08:51:59.730-07:002011-08-09T08:51:59.730-07:00Hey Lauren - here's a list of my injury preven...Hey Lauren - here's a list of my injury prevention exercises. Keep in mind that they are the ones that have been suggested to me by my physical therapists/doctors based on my weak areas, so they may not be the most appropriate for you. <br /><br />I have a very strong core, shortened hip flexors, weak feet, lower leg muscles and glutes medius, and over lengthened hamstrings paired with glutes maximus that don't always fire right. My biggest issues are "lordosis" in my lower back, and some limited rotation in my hips.<br /><br />"hip hikes" while balancing on one foot (no shoe) for 60 seconds. http://activespineandsport.net/videos/lateral-exercises/ Focus is on engaging the glutes of the standing leg.<br /><br />balancing on one foot on the flat side of a bosu (no shoe) while swinging my other leg around, as if I was running. Again, focus is on engaging the glutes of the standing leg.<br /><br />A variant on side planks where the bottom knee is bent, and the top leg is lifted - https://docs.google.com/present/view?id=0Ads4E70T04cOZGYzeDhjdDZfMjRncjI1Y3BndA&hl=en&pli=1 Making sure to engage the glutes medius and max<br /><br />the "dead bug" exercise, focusing on keeping small of back on the ground<br /><br />marching glute bridges - http://www.youtube.com/watch?v=5e2Lx9i19JA<br /><br />picking up rocks with my feet.<br /><br />scrunching towels with my feet.<br /><br />ankle eversion/inversion with a theraband - http://www.runwashington.com/news/3107/310/Sports-Medicine-Five-Strengthening-Exercises-for-the-Foot-and-Ankle.htm<br /><br />eccentric calf dips<br /><br />balancing on one leg while swinging the other over a foam roller balanced on its end (sort of like hurdle stepovers, except that I use the foam roller)<br /><br />I also do barbell squats and barbell "good mornings" - the goal of those is not to address running weaknesses and potential injuries, but rather to place significant weighted stress directly on my spine. I have osteopenia bordering on osteoporosis in my spine, and need to apply significant heavy weighted stress to that area several times a week to combat that. Fortunately my legs and hips don't have the same issue (minor osteopenia in my femoral neck, hips are in the normal range).AKA Darkwave, AKA Anarcha, AKA Cris.https://www.blogger.com/profile/09873516028463495708noreply@blogger.comtag:blogger.com,1999:blog-3415039431326089985.post-78112949593531695562011-08-08T15:09:16.414-07:002011-08-08T15:09:16.414-07:00stumbled across your blog recently and i'm so ...stumbled across your blog recently and i'm so glad i did! i'm also recovering from a running-induced metatarsal fracture, and your workouts have been super helpful in planning my recovery training!<br /><br />just wondering a bit about your "injury prevention exercises". if you want to email me, feel free! I'm laurenalyssereid at gmail dot com<br /><br />thanks!! :)lauren alyssehttps://www.blogger.com/profile/07635905049465233870noreply@blogger.comtag:blogger.com,1999:blog-3415039431326089985.post-27466611919190032392011-08-08T13:55:41.395-07:002011-08-08T13:55:41.395-07:00sorry you had a rough week, but I'm glad it me...sorry you had a rough week, but I'm glad it meant that I got to hang out with you at the pool!Bethhttps://www.blogger.com/profile/13187172647072971436noreply@blogger.comtag:blogger.com,1999:blog-3415039431326089985.post-14426526375346271922011-08-08T06:27:36.537-07:002011-08-08T06:27:36.537-07:00Antibiotics can really de-rail your training if yo...Antibiotics can really de-rail your training if you are on the pill and don't use backup BC. :-) Anyway, sorry you had a tough week but you made the sensible choice by backing off the miles. I sooo want to do that mile, but I have a 20-miler planned for that weekend and can't afford to have that interfere. Boo.Elizabethhttps://www.blogger.com/profile/06265175590096078175noreply@blogger.comtag:blogger.com,1999:blog-3415039431326089985.post-58182066651624339332011-08-08T06:24:27.528-07:002011-08-08T06:24:27.528-07:00Thanks guys -- it's amazing how much better I ...Thanks guys -- it's amazing how much better I feel.<br /><br />Flo -- the sad thing was that my lousy workouts happened on some of the best days that we've had this summer. That's what made it so frustrating -- we finally had good weather, and I couldn't make use of it. And of course I'm now feeling better just in time for the temperatures to return :)<br /><br />Cheryl -- I think doing the mile with a group of us would be really fun!AKA Darkwave, AKA Anarcha, AKA Cris.https://www.blogger.com/profile/09873516028463495708noreply@blogger.comtag:blogger.com,1999:blog-3415039431326089985.post-39832307794304595262011-08-08T01:56:30.216-07:002011-08-08T01:56:30.216-07:00Glad you're off the antibiotics! Too funny I&#...Glad you're off the antibiotics! Too funny I've been so happy I am with my workout on Tuesday but my kicking finish is so much slower than your "clearly not myself"!! <br /><br />The mile was fun with a large CAR group and I think most of us said we were going to do it again on the 27th! I'm glad you think you'll be able to fit it in! It'll be fun!Anonymousnoreply@blogger.comtag:blogger.com,1999:blog-3415039431326089985.post-28569929148911482152011-08-07T14:34:07.616-07:002011-08-07T14:34:07.616-07:00Sorry you had problems this week but glad you were...Sorry you had problems this week but glad you were able to stop the drugs early. This weather is beating so many of us down, too. I've read a few blogs today of people saying "I don't know why I felt like crud this week" when the one through thread is horrible dewpoints across the board. So I can only imagine the addition of antibiotics to that. May next week see you doing everything up to speed and with full energy.Girl In Motionhttps://www.blogger.com/profile/12845071620369547052noreply@blogger.com