Monday, March 23, 2020

Training log - Week ending 3/22/2020

This week was 43 miles of running, 9 miles walking, 6 "miles" of pool-running, and 1000 meters swimming -- training log is here.

I managed to get in to see my prolotherapy/PRP doctor on Tuesday, who agreed that I needed another set of injections to stabilize my sacrum.  Essentially, it's a reoccurrence of an issue I've wrestled with before - loose ligaments in my sacro-iliac joint and lumbar area mean that things can shift around in ways that they should not, pressing on nerves.  Which results in intermittent weakness, pain, and burning.  The injections irritate and tighten those ligaments, pulling everything together.

He was able to give me prolotherapy injections that same day, doing my entire SI joint, all the vertebrae facets from L3 on down, and both hamstrings at the attachment just because.  Then he sent me home with instructions to take it easy for a few days, which I translated to walking.

[All the pools are closed in my area, as are the gyms (fine with me - I had already decided not to go after Monday), so I've decided to shift to long walks as my cross-training of choice.  I've seen a friend have good results using walks to supplement her running, so it's worth a try.  It's definitely not as refreshing as pool-running; on the other hand, it's much more visually interesting, as I explore all around my area - walking roads that I don't normally run.]

The injections left me sore, but also feeling much more stable. PT exercises that were challenging before are now much much easier - confirming this was the right decision.

So now, my goal in these next few weeks is to literally get my butt in gear - doing a combination of easy runs, aerobic running, and hills to get myself strong.  As long as I can, I'll keep going to my normal locations for hill workouts.  If those get locked down, then I can find decent enough hills close to my house.


Monday: Core work, 1000 meters swimming (in an SCM pool), and then an hour of pool-running.  Foam rolling at night.

Tuesday: 12 miles, including a hill/tempo mix of two short hills (around 70 seconds), a 1.5 mile tempo at 6:43 pace; two more short hills, a 1.5 mile tempo at 6:29 pace, and two more short hills.  2-3 minute jogging recovery after each hill or tempo segment (plus a bathroom break after the first tempo).  Got prolotherapy injections in the afternoon.

Wednesday: 4 miles walking.  Foam rolling at night.

Thursday: 5 miles of walking and upper body weights/core.  Foam rolling at night

Friday:  DIY yoga and 10 miles easy (9:35).  Foam rolling at night.

Saturday: 12 miles, including 8 modified Iwo Jima hill repeats (easier going up; no downhill stride).  Followed with injury prevention work.  Foam rolling at night.

Sunday: 9 miles (9:28) and streaming yoga. Foam rolling at night.

1 comment:

  1. I'm kind of an old lady, but I love taking walks around the neighborhood!