Sunday, March 25, 2012

Run Van Training - Week 9 Recap

I wish I had a more exciting recap to post for week 9.  With only 6 weeks to go, I feel like I should be ramping up the training and going strong.  Instead, I am sitting around in pain :(  But healing is important and I still think I have time to take this break and not lose out on my training.

This week focused much more on taking care of myself instead of the workouts. I spent my evenings with ice packs on my legs and my workouts were definitely less intense.  Monday, I saw the Chiropractor and we discussed what my muscles had started doing after the first adjustment.   The pains moved to a couple of different locations and he started to suspect I might have strained my right quadriceps.   Then, Thursday and Friday, I thought I would use my foam roller and attack the tight muscles...and I discovered a HORRIBLE knot in my right hip that brought me to tears to touch.

Saturday, I took my Run Coach, Sheena, up on her offer to introduce me to Muscle Activation Techniques (MAT).  I was skeptical at first, but figured that I trust her opinions and it was worth a shot.   For two and a half hours, she tested me for muscle imbalances and lazy muscles who are letting others do all of the work for them.  Turns out I have A LOT of those.  She pressed and prodded and set off spasms throughout different locations in my lower body.  When I left her house, I was sure I'd be covered in bruises by the next day (I'm not).  I spent the evening in a fair bit of pain, but this morning, I woke up feeling better than I have in recent weeks.   

Sheena also gave me some insight and coping strategies fro my muscle woes.   She thinks a great deal of what I am going through can be attributed to a really weak core...and that it should be expected.   I had a c-section just shy of 3 years ago and they had to cut through all of those important stabilizer muscles to get the babies out.   And I haven't done anything to strengthen them since they healed.   So, my pelvis and hips are needing to take on stabilizing roles that my transverse abdominal muscles would normally handle.   I now have some exercises and a mission and will be working on building that back up.  I will also be buying some core shorts to better stabilize the area when I run until the muscles start doing what they need to do again.

I've decided to take another week off running - hopefully returning for my 12k next weekend - and will start walking to build up mileage this week.  With any luck - by Easter, I will be completely pain free and slowly ramping up the training again...

I don't know how this time off will affect my time goal for Vancouver.   I would still really like to aim for 2:15 but I recognize that something needs to give with my training plan because I am over-doing it.   I am going to put some thinking into making adjustments this week.

So this was my off week...

Monday - 30 mins on the bike, 15 mins stretching; chiropractor
Wednesday - 45 mins on the bike, 10 mins stretching
Thursday - Off
Friday - Off (though lots of walking while I shopped)
Saturday - Off; MAT Appointment
Sunday- 30 mins Yoga

For past weeks on my Run Van journey, check out the links below:

5 comments:

  1. Planks have helped me build a more stable core. Here's a link (copy and paste) that helps with the plank progression if you're too injured or can't do the advanced level right away.

    http://www.youtube.com/watch?v=GrHG7m4m4-A&feature=results_video&playnext=1&list=PL510137BB95E088D0

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  2. Wow, sorry to hear you are in so much pain. I'm glad you were able to figure out the roots of the pain. I agree that resting and healing are more important at this time. Hope you heal quickly and be pain-free!

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  3. Core shorts? I know my weak core was a source of my problems-i would love to get together soon to hear about all the stuff you are doing.

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  4. Yeah what's up with the core shorts? I could totally use some of those for my uh, ahem, problems. I wouldn't worry about the rest. You'll be better rested and feeling better when you're able to train again, so it's still beneficial.

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  5. My coach told me that they sell the core shorts at Sport Chek and the ones I see online that are even close to what she described are the Under Armor Pro ones in the mens section. Now I just need to get over how ugly they are. Lets just say they look like mens underwear with contrast stitching along the compression panels. ugh. But I find a skirt that will cover them - it won't really matter if they are ugly...

    I'm also looking at the Nike Pro Compression Capris to give me support at a reasonable price...they aren't core shorts but they are definitely prettier...

    Sheena also advised me to work my way up to 8 second planks with really good form. She said not to go the 1-3 minute plank nonsense and just focus on multiple 8 second planks to strength. She also gave me isometric exercises to strengthen.

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