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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