Monday, January 9, 2012

Weekly RUNdown

I knew I was feeling run down, but I think I was in denial about how run down I actually am.  I ended up taking an extra day of rest this week because I can feel several things coming to a head.  I've had shin pain since October that I keep pretending isn't there.  I thought it was shin splints at first and now I'm not sure.  This past week it would ache when I wasn't running- bad sign.

Besides that, I can tell that my hips are out of whack again.  They pop when ever I'm going up the stairs and if I'm doing any sort of strength training.  Hips that are out of place = tight IT Bands.  On my longer run this week I could really start to feel it on my right side.


Anyway- all of this means that I took time off last week, today, and I'm seeing my physical therapist this afternoon.  Better to get things under control sooner rather than later.

That being said, here's the RUNdown:

Monday:  5x400M repeats with 1:30 rest intervals in between.  Pace was pretty inconsistent- between 5:35 and 6:00 pace.  Times were 1:23, 1:26, 1:29, 1:29, 1:30.  These worked me pretty good.  I'm not used to running such short intervals so I struggled getting the pacing right- I was going to fast, and then too slow, and then too fast, and then too slow...  I'm sure I would do better if I were to do them again.  I could really feel my IT Bands super tight, as well as the pain in my left shin after this workout.  I decided to take the next day off of running.  I finished this up with 2 Yasso's at Mindy's pace (3:30ish).  Total mileage was 5.33 miles.

Tuesday:  Nike Training Club App (it's for women)- Muscle Definer, 30 minutes with weights.  It is not news how weak I am.  This kicked my BUTT!!!  I was so sore the next day and was sweating up a storm when I was doing it.

Thursday:  5.18 miles, 8:45 pace with Jami.  Took it easy and slow.  Still feeling all sorts of soreness from earlier in the week.

Friday:  9.55 miles, 9:23 pace with Mindy.  I almost died from Hypothermia on this run.  I was planning on doing 13.1, but I couldn't make it another step.  I under dressed and was miserable the entire time.  It was 12 degrees and I should have worn a wind breaker over my running clothes.  I won't forget next time!

Saturday:  IT Band Rehab exercises- glutes, hips, calves and feet, 30 minutes.  My shin was feeling pretty painful so I skipped my normal Saturday long run.  Strength training was good though; I needed to do it anyway.

Last week's goal:  Foam roll every day.  Check!  I took the time every day (I even had to get my butt out of bed one night after I remembered!) and I'm so glad I did.  I'm feeling so sore and run down and I know foam rolling will help.

This week's goal:  Follow the advice from my PT.  If he says "No running", then I'm not going to.  If he says "Do your exercises every single day," then I will.  Ugh.  I'm scared about this appointment.  All you bloggers (ahem, Kim and Janae) have me freaked out that I might have a stress fracture.

What is your favorite speed work to do?  Where do you do it- track, street, or treadmill?  How was your workout week?
 If you already are my friend on Daily Mile, then I'm aware this stuff is old news. I keep this blog as my running journal so I'm sorry about the repeat.

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8 comments:

The Hungry Runner Girl said...

Good for you to take an extra rest day. Praying your hips and shins are okay and sorry to freak you out. I bet you will be fine but remember it is better to take a week off than having to take months off. Keep up the foam rolling. I am all about the treadmill for speed work when it is cold but summer=track. keep us updated!

Ann said...

Better to rest than risk further injury! Can you cross-train or do other activities in the meantime? Good luck, fingers crossed!!!

Rachelle Wardle said...

:( Oh no!! I am totally thinking about you. Take it easy and RICE!! I was convinced I had a stress fracture in my shin after the Nebo half but after 4 days of rest, 1 icebath a day, and constant compression I ended up being okay. Good luck with your appointment today and let me know how it goes.

Ali Mc said...

Glad you listened to your body Amylee and I think you just need to relax. My shins hurt sometimes even when I'm not running I just alternate between having hot baths and icing them. (not on the same day) and I am so glad you're on DM! YAY!

Julia said...

FRIEND. seriously. as continued by our FB conversation. wth pain. WTH.

i hate it so dang much. mentally i want to be running. mentally i need to run. physically i want to curse everything in my path when i run. haha. okay its not so funny but i sure hope we can both heal quickly!

i am slowly coming around to speed work. mostly mile repeats because i dont have to go "as" fast. but i HAVE to do them just as a part of my normal run. TM repeats feel a million times faster for some reason and the track = scary.

okay. heal shins heal!

Amy N. said...

I hope you had good news at your appointment! I'm sorry that you've been aching. It's hard to face the facts, even when they're right there in front of you. Play it smart sista!

jclay said...

I love that Nike Training Club app... I downloaded it while I was in Wyoming and couldn't always got out into the -20 degree weather to run (I'm just not as tough as you and I hadn't read your guide to dressing for cold runs yet). Anyway, it rocks and really proved to me how not strong I am... I really need to work on that.

I think it's really good you're taking the steps to get all those little aches under control early on... it rarely works to try and plow through. I hope the rehab is short and you'll be back up and feeling awesome again really soon!

I don't really do any speed work right now... hopefully I will again soon... I'll put the baby in a running stroller and head to the track to do a few mile repeats! haha! :)

jclay said...

I love that Nike Training Club app... I downloaded it while I was in Wyoming and couldn't always got out into the -20 degree weather to run (I'm just not as tough as you and I hadn't read your guide to dressing for cold runs yet). Anyway, it rocks and really proved to me how not strong I am... I really need to work on that.

I think it's really good you're taking the steps to get all those little aches under control early on... it rarely works to try and plow through. I hope the rehab is short and you'll be back up and feeling awesome again really soon!

I don't really do any speed work right now... hopefully I will again soon... I'll put the baby in a running stroller and head to the track to do a few mile repeats! haha! :)