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: