Training Log: Rock’n’Roll USA Half Marathon (Week 2)

Posted on January 21, 2012 by Coco

It seems wrong to call this a “training log” post, but even if I haven’t been able to follow my training plan, I have been doing what I can to get back to running again. Hopefully all will be well in time for for the Rock’n’Roll USA Half Marathon on March 17.

After last week’s long run, my ITB issue did not let up. I backed off running and focused on ITB rehab, switching up my weights routine, using my foam roller (but not too much), and stretching. I also got extra cardio walking this girl around our hilly neighborhood.

Monday
Morning walk: 1.5 miles
Weights: 40 min full-body routine

Tuesday
Morning walk: 1.5 miles
Yoga: 40 min
I tried out a new DVD, Yoga For Runners. I didn’t have the patience for the full long program, but I will try again.

Wednesday
Elliptical: 20 min
Weights: 40 min full-body routine
Evening Walk: 1 mile

Thursday
Morning walk: 2.5 miles
Evening walk: 1 mile

Friday
Weights: 40 min full-body routine
Evening walk: 1 mile

Saturday
Treadmill: 15 min
Elliptical: 25 min
My “test run” didn’t go so well. I walked for 5 min and then ran at 5.7 mph for 5 min and then at 6.0 mph for 5 min. My ITB was OK, but something felt tight in my upper thigh/hip/glute area, so I decided that pushing on was not a good idea, and switched to the elliptical.

Next week I will be out of town. Hopefully the hotel gym will have free weights and an elliptical so I can continue my rehab routine.

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Transformations

Posted on January 20, 2012 by Coco

This week Amazon sent me an email promoting the Bob Harper “Total Body Transformation” DVD:

As much as I enjoy my Bob Harper Pure Burn Super Strength DVD, my first reaction to this email was, “I don’t need to transform my body.” (I’d be happy with a bit of fine-tuning.)

My reaction got me thinking about the transformations I’ve already been through.

The physical changes happened first:

(August 1998)

(August 2001)

But it took 10 more years to quiet those self-image demons and develop enough self-confidence to say (to myself) that I am just fine the way I am (and mean it).

Tell me about your transformations.

(Does anyone have this DVD?)

 

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Three Things Thursday (The ITB Rehab Edition)

Posted on January 19, 2012 by Coco

After my long run on Saturday, I followed a three-part plan of attack against my ITB:

1. Foam rolling and stretching.

2. Taking an epsom salt bath.

3. Slathering my leg with Biofreeze.

BIOFREEZE with ILEX Pain Relieving Gel - 4 oz. Tube

What’s your plan of attack against sore muscles?

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(Not Really) Wordless Wednesday (The Steve Jobs Edition)

Posted on January 18, 2012 by Coco

Last week I had a meeting at the Patent Office, so I got to see the Steve Jobs Exhibit.

I think they did a really nice job designing the exhibit–it’s simple, but elegant, like so many Apple products.

Each display panel shows 12 patents that name Steve Jobs as an inventor (there are over 300!) or Apple trademark certificates. The end panels have pictures of Steve Jobs (shown) and some of his quotes.

The exhibit has been extended through February 25, so if you find yourself in Alexandria, Virginia between 9-5 on a weekday or 12-5 on a Saturday, you might want to check it out.

While you’re there, you also can check out the National Inventor’s Hall of Fame and Museum, which is in the same building. Its current exhibit is called Exercising Ingenuity: Inventions in Health and Fitness.

It has several displays and tributes to Jack Lalane

and many items that make me grateful for the advances we’ve made since the fitness industry first got started.

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My New Strength Routine

Posted on January 17, 2012 by Coco

When my ITB flared again up last week, I did some research on Google for exercises that might help get to the root of the problem. I mostly found suggestions for stretches, but I did find a few suggested strength moves. I used those to build a new weight routine that I hope will let me train for the R’n’R USA Half Marathon in March.

I do super-sets of the following moves, doing 12-15 reps of each one, and then cycling through 3 sets before moving on the next group.

  • single-leg dead lifts
  • military presses
  • push-ups

—

  • single-leg curls (on the Bowflex)
  • bent-over rows

—

  • single-leg squats (holding on to my elliptical for balance!)
  • tricep dips

—

  • lateral raises
  • front raises
  • step-downs (stepping down off a step–I’ve seen this suggested for ITB issues several places)

—

  • bicep curls
  • crunches on fit ball

—

  • clam shell (another popular one for ITB issues)
  • side-lying leg raises (top and bottom)
  • crunches (various angles)

I can get through this whole routine in 4o minutes or so, as long as I don’t pause too often to fast-forward through whatever I am watching on my DVR.

Do you know any other exercises I should try?

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