Jun 28, 2015

Sunday Sweats - A Bump in the Road

Sunday Sweats Theme Inspired by Holly

This week was a little rough.  I finally saw a physical therapist.  At first I thought it was going to be bad news, and it turned out to be alright, but I've got a lot of work to do, and I've been sabotaging myself in a myriad of ways.

Weekly Workouts

Monday - Biking | DTT: 30 Min (The Hypothesis)

I finally made an appointment to see someone about a newer issue that's been cropping up in my shins.  Well, sort of shins.  Kind of off to the side.  The physical therapist prodded my legs a bit, talked about scar tissue (in the previously broken leg), tight tendons (apparently my squat form is bad and is putting too much pressure on my lower legs), and a possible stress fracture (oh, so a small, sharp pain on the bone is bad?).  He sent me off to get some x-rays so we could determine how far along my stress injury is (is it a fracture yet or just one in the making?) and told me to hold off on doing much else until we figure it out and make a plan.  He did not specifically forbid me to bike, and it never hurts, so I did it because I needed to do something other than mope around feeling sorry for myself like I'd been doing for most of the day.

Tuesday - Biking | DTT: 30 Min (The Diagnosis)


I am so relieved.  This is still going to be a huge hitch in my running plan, but I don't have to stop entirely, and the physical therapist is going to help me alleviate some of the problems I've been having.  I learned a ton in our 2 sessions already, and while treatment sucks (lots of painful calf and shin prodding and scraping), it's nice to be doing something instead of just ignoring the problem and hoping it goes away.

The Treatment: painful "massaging" 2x a week, gym time/muscle training 1x a week, and running only when and what the doctor orders.  No squats or cleans, other weight lifting is fine BUT pilates is highly encouraged because my core needs work to take some of the stress off my lower extremities, and biking is fine.  Which is what I did after my appointment.

Wednesday - Biking | DTT: 30 Min (The Gym)

Today the physical therapist showed me some exercise to work on my weaker areas (glutes primarily).  I learned about foam rollers, fitness ball exercises, and one-legged bridge, which is super hard!  I learned how to tilt my pelvis properly, which is good because we do it in pilates all the time!  In general, I'm feeling much more optimistic and I know it's a really good thing to be learning about my weak areas now before seriously injuring myself.  By the time I got home, my butt was already sore, so I took it easy and biked again.

Thursday - Biking | DTT: 30 Min

More painful prodding today.  After all the physical therapy stuff, and not getting nearly enough sleep this week, I am dead on my feet.  Friday evening cannot come fast enough!  (P.S. I biked again.  I need to do some pilates, but motivation has been low.  At least I did my physical therapy exercises today!)

Friday - 2 Mile Run, Pilates| DTT: 64 Min

I was bad.  My very first run and I already disobeyed my physical therapist.  He told me to stick to the treadmill for now and run 20 minutes or less.  Instead I did 2 miles outside (roughly 24 minutes) BUT I did stick to the 5mph pace he recommended.  I also bought a foam roller and a fitness ball so I can do all the things at home that he showed me in the gym.

Saturday - Nada

An unintended rest day.  This is bothering me but I know it's silly to beat myself up after the fact, so I guess I'll just let it go.

Sunday - Yoga, 2 Mile Run | DTT: 54 Min

Tried the Erin Motz full body yoga workout and it was really good!  Lots of new things that I hadn't tried before, but still enough that I could do to get a good workout and plenty of stretching.  And it kept my mom happy since she's not a fan of doing the same things over and over again.  (Unlike me - repetition please!)  After yoga I did a repeat of Friday's run.  I'm trying not to overdo it completely, and I think I'll just tell my physical therapist that I need to train outside.  It doesn't make sense to train on a treadmill if it's going to be a huge shock to my system to switch back for long runs and races.

Total Weekly Mileage: 4
Weekly Total Time: 3 hr 58 min
Weeks to Next Race: 7 (The Town's Half Marathon - 13.1), 13 (Beat the Blerch - 13.1)

Thoughts Going Into Next Week

Keep on keeping on.  Lots of pilates and glute work.  Hopefully the physical therapist will approve me for longer runs.  My legs felt just fine for the last two so that seems like a good sign.  Ryan is kicking ass in his training plan!  (With a long history of running behind him, he always improves a lot faster than I do and it's hard not to be jealous even though I know I haven't put in the time in the past like he has.)

How did your workouts go this week?  Have you ever gone to physical therapy?  Do you use a fitness ball or foam roller?

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