Monday 19 December - glutes of steel!
Activity: weights
Time: 6.30pm
Duration: 60mins
Mood/energy: tired but good
ITB report: no complaints
Started with 9mins on the bike at L3 (aver. 83RPMs) with no complaints from my knee. Then onto a predominately lower body weights circuit consisting of:
* incline leg press
* hamstring curls on swiss ball
* 3 x glute exercises (clams, side leg lifts + double jump thingy)
* 2 x rotator cuff exercises (internal/external)
* 2 x VMO exercises (single leg extension/squats),
repeated twice followed by 20mins of lower body stretching and another 15mins of glute stretching when I got home. A good session - my legs were pretty stuffed by the end :-)
Tuesday 20 December - back to the scenic pool ;-)
Activity: swimming
Time: 5.30am
Duration: 35mins
Distance: 1,400m
Mood/energy: pretty good
ITB report: no complaints
Glutes & quads are sore today after last nights exercises (but not as sore as Saturday, thankfully!)
Up at 5am and in the pool by 5.31am this morning. Only girl in the pool that time of day - lucky there was a spare lane next to the (male) tri squad. Nice way to start the day ;-)
Was a tough session - although I covered the same distance as normal, I concentrated more on my stroke after reading Dave Byrnes post on CR last week and towards the end of the session, increased the pace and took slightly longer recovery intervals between laps. My somewhat dodgy shoulder held up ok but there were a couple of small complaints from it which worry me a little so I need to focus on lots of rotator cuff work and not doing stupid things like throwing clothes across the bedroom (into the washing basket, minds out of the gutter please people!) with a strange backhand flick/pass action which my shoulder doesn't, and has never, liked.
My knee was niggling a bit on the walk home as it often does. I wonder if I'm kicking too much at the knee rather than the hip. Need to focus on this next time
Summary: 35mins; 1,400m
Off to the chiro/osteo this afternoon.
Edit: saw the chiro/osteo again today. Confirmed his view that my *ahem* groin/adductors may be the reason that my ITB has not/is not improving. One thing that I've noticed recently is that my ITB starts misbehaving after I've done a glute workout. Given that it could in fact be that the exercises themselves are aggrevating the problem - so in order to try and settle my ITB, I'm not to do my glute exercises for a while. He also doesn't want me to start my 'return to running' program on 1 January either. Bugger, bugger, bugger.
8 comments:
I agree w/you on the water thing. I tend to forget that I still need to hydrate while doing pool work. How much longer before you can run?
are you sure the rotator cuff injury isn't resulting from a craning of the neck to get a good glimpse of the neighbouring lane?
Hope chiro is just being over-cautious. It may just be he wants to see *more* of you, seeing as the (ahem) groin is causing him so much interest ;)
Wonder how long you'll be the only girl at the pool if you keep blogging about the talent :-)
There's a 4th 'bugger' from me after reading what the chiro said.
Ah my plan to keep you from running till I get back (10 Jan) is working...it's costing me a fortune in bribes to your chiro, pod, physio, the tri team, and satan...but it'll be worth it to be able to keep up with you for a little while.
Er, perhaps I've said too much?
Yum! tri squad sounds rather nice!
Things can change quickly and if you find out what's causing the issue you could be back on the road quicker than you think.
Apply the same technique to the ITB as the tri-squad Jen - Go by feel :-)
If Uncle Dave listened to the experts he still wouldn't be running!
The snowball building exercise sounds the way to go - I vaguely remember reading that article. Treat your glutes with respect cos if you don't they have a habit of coming back and biting you on your...ahem...arse! (that was woeful!) Have a wonderful xmas and new year and fingers crossed you will have a great running year ahead of you - you deserve it!
I've got a groin of steel. That's what the women tell me anyway.
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