29 November 2010

training-core | run

of Day
5:15 AM
Distance   Power  
Time Total (run/walk) – 30 min
Moving (run) – 15 min
Speed walk – 4 mph (15 min/mile)
run – 8 mph (7:30 min/mile)
  Max Speed
Breakfast 6:45 AM – cereal
Workout Food water
Injuries right knee/IT band
Therapy stretching – hamstring, quads, calves, pigeon pose
foam roller – 5x each leg
Workout Type  
clam knee lifts 3x40 each leg
side leg lifts 3x40 each leg
back extensions 3x30
plank 3 min, 2 min each side
roman chair knee lifts 3.40
hip abductor 3x30 each leg – 100 lb
run – treadmill, 2% incline

Another day and another pain free run!

Ever wish you had a crystal ball and could look just a little bit into the future and tell if you were going too hard or just right or could work a little harder and not injure yourself? Yep, me too.

Core came first today and I'm SO glad I finally got to this... it has been a full week since I did anything for my back/knee and boy does it feel like I took a break. One week off is just too much. Especially when I spend tons of time slouched on the couch with horrible posture watching television during that time.

Everything was okay except the back extensions and knee lifts were pretty tough.

On the treadmill I decided that my indoor runs would be on a 2% incline. Why? Just because I want more benefit than being on the flat I guess... I also don't think that running up hill will be harder on my IT band so why not. It's not a big difference really; it just gives me that little bit of self-affirmation deep down inside that I need right now. :)

Once again I was totally pain free on the treadmill and after getting off and throughout the entire day. Nice. I think warming up for 10 minutes and cooling down for five after can't be hurting either.

I was breathing harder while running today than the past few times but hey, I also went five minutes longer. I'm getting better obviously but am also scared about my first run outdoors. I guess that can wait a few days at least though.

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