Day 104: Monday
Monday morning brought an unexpectedly early start followed by some leg and hip prodding and poking and stretching…
I think the official term is sports therapy with some sports massage in there too… but basically it boils down to poking and prodding and pushing on bits that hurt…
Still, it is effective and I felt better when I walked out than I did when I hobbled in!! I also learned exactly what is wrong with me. Well…exactly what is wrong with my hip at any rate 😀
I have an overuse injury in my apparently super tight TFL and ITB. The ITB (illiotibial band) is the long band of stuff that runs down the ouside of your leg from hip to knee and the TFL (Tenser Fascia Latae) is the muscle that attaches it to the pelvis.
Apparently it does more work than it is meant to when your glutes are not doing what they should while you are running.
This is quite common when you suddenly increase the amount of runnign you are doing, in fact Matt had predicted it before the appointment!
So apparently my left glute is not working very well…or to put it another way, I have an unbalanced bottom O_O Still at least I know that now and can fix it…
Because of all this prodding and injury I was advised by Matt not to run for a day or two. So, like a good patient I didn’t run on monday, I went for a walk in my luchbreak instead!
Look a picture of my feet, that proves I was walking… or something.
Day 105: Tuesday
Tuesday started as is has every week in living memory (well 4 years) with a PT session. The benefit of your personal trainer and your sports therapist being the same person is they can do rehab exercises with you in your PT session and they know exactly which ones you have to do…
Miraculously, by Tuesday morning I had no hip pain at all! woohoo!
However, I still had to do crazy (effective but crazy) rehab exercises and still wasn’t allowed to run!
PT consisted of Squats with elastic bands around my knees…but not in the way I normally do these. The elastic band anchored me to a post there was on loop of the band around each knee and it pulled me forwards so I had to resist and pull back while squatting… this was tricky to say the least. It also contained single leg bridges with the leg not on the floor held tucked in so that it cant help. I had to do these on both legs…because of balance and such… there was also time on a recumbent bike, which is a wierd thing but designed for rehab so seemed appropriate…
I decided, to follow instructions too…I didn’t run eve though I felt like I possibly could… I walked again 😀
As you can see there were quite a lot of leaves!
Pretty ones too 🙂 you get to see some good things when wandering around 🙂
Day 102: Saturday
On saturday I ran… I didn’t only run…I did other things too like have lunch and clear up and stuff. FOr the purposes of this post, I ran, I just didn’t want to give you the impression that I ran continuously for the whole day…
Anyway, after much procrastination (I just can’t help it I just procrastinate) I got out for a run! I ended up running 5.5km in 4 and 5 minute run intervals. I made it through almost all of the run intervals with no sneaky walking and I felt I could have gone further but I ran out of path and daylight… It was a pretty slow run, but contained more actual running than others had!
So I left this run thinking “yeay improvement” I was optimistic and actually looking forward to going out again on Sunday 😀
This is a lot of progress for me!!
I need to get a little bit more consistent with my pace…consistent, and faster…but progress is progress!
Day 103: Sunday
On Sunday morning I woke up at 5:30am with a sore hip. It hurt to move my leg and all the muscles around my hip seemed to be complaining violently about some sort of mistreatment! This was surprising to me as I hadn’t felt bad after running on Saturday, quite the opposite in fact!
However they were complaining so much that I was forced to get up at 6ish and go and lay on a foam roller and poke at them with a spiky ball and such to try and ease them off!
It didn’t really work.
I spent the day hobbling about and taking ibuprofen. It seemed to get better with movement and worse after sitting so I thought I’d give more running a go…
In retrospect this was optimistic… I did the first two run intervals after a fashion. There was a lot more walking then running really and I could feel the muscles getting tighter and tighter 😦
So I turned it into a walk 🙂 It was about 5km in the end and very pleasant as it was sunshiney and I live in a very nice part of the world. I cheered myself up by taking photos.
Needless to say I was extremely grumpy about this! I was just getting the hang of this running business I can’t take a break from it now…
As soon as I got home I sent an emergency text message to Matt the trainer who is also Matt the Sports therapist and told him I need fixing.
Luckily he had an appointment at 7am Monday morning! This was extremely helpful and a massive relief!!
I will tell you all about it in the next post…
**spoiler…I am already well on the way to being fixed…**
Although it did contain some things I don’t like very much… Namely Shaun T’s “level 1 drills” these are like crazy burpees which (for some reason) involve 4 press ups and some mountain climber legs O_O they are effective but not the most fun in the world. They wouldn’t be the thing I encountered in Room 101 mind you. I am not sure what would be. I must have a greatest fear but I am not going to sit here and analyse it!
Anyway…In case you hadn’t guessed I did an Insanity work out on Friday! It was Plyometric cardio circuit and it was hard!! I remember it being hard… but I had pretty much wiped out the memory of all of the exercises. It all came flooding back in short order mind you!
I remembered extremely quickly why the first time I did this I was convinced Shaun T was trying to kill me!!
He probably wasn’t…it isn’t a good business model 🙂
Even if he was, I survived! I remembered that I like the Insanity workouts even if they are stupidly hard! I will be doing more, although I can’t promise I will be doing them every day!
I am blue…well, my hair is blue 😀 all blue and some turquoise (which is a sort of blue) and some other colours where I didn’t have enough dye but lets gloss over that bit and say…yay I have blue hair!
Look here is is all blue!!
Well not all blue… to be quite honest I think in need to go over it again with the dye but still there is definitely blue in there!!
Also I was doing an impression of a person from the 80s with my super high side ponytail!
Not me from the 80s mind you…in the 80s I looked like this…
back to dancing…
There weren’t many people at dancing on Wednesday, we had 7 dancers but it meant I did almost every dance 😁
This makes me happy!
What also makes me happy is I did almost every dance and still had lots of energy at the end!! I could have danced more!!!
Running really does make me dance batter and that is important!!
Do you remember the time I knew a girl from mars…
Ok…that wasn’t what I meant to say, but I can’t start a sentence “Do you remember…” without saying that afterwards. I can make it relevant though I promise.
Tuesday is named for Tyr Norse God of war, Tyrsday became Tuesday. In the Roman pantheon the god of war was Mars…therefor Girl from Mars is an excellent song for a Tuesday! Actually it is an excellent song for any day so here it is:
My Tuesday, however contained no war. It contained one gym trip for a PT session, so that was good for a start. After the obligatory warm up I got to do sled pushes (no pulls just pushes yeay!) in a superset with single dumbbell farmers carries. Using a dumbbell on only one side held engage the core, just in case you were wondering 😀
This was followed by another superset containing single arm cable rows and straight arm cable pulldowns. Straight arm cable anythings are harder then you might think!
This was all followed by rowing sprints, sprints of 15s and 45s although I maintain that 45s is not really a sprint. I grumbled a bit, but at least it wasn’t a treadmill 😀
not a bad way to start a tuesday really 🙂
Then came lunchtime. Then came running! Yes, more running. It was a reasonably nice lunchtime and I was feeling optimistic so I put on my shiny new shoes and headed out of the door 🙂
It was not a bad run all in all! I had a lot more continuous running at the start and much shorter walk breaks later… I feel like I am improving slowly but surely 😁😁
Day 99 done 😁
Yep, more running, and some walking but basically more running. I feel these blog posts are getting a little repetitive and I am going to have to do something exciting and new soon to break up all the running…for now however it is basically running.
yes, that’s it in a nutshell 😀 not that you could run in a nutshell, it doesn’t seem that practical. But that’s what I have been doing running.
Like that! Well, not quite like that…I was wearing more clothes because UK in October!!
Not quite like that either…I wasn’t inside for a start, or wearing a coat…
I ran after work. I was going to run at lunch but had to post some shoes to people who bought them so after work it was. I did a short run. I am doing two types of runs at the moment, long(ish) ones where I use set intervals and try to go further and increase my intervals a bit. And short ones where I don’t have set intervals and I try to run as much as I can. I am allowed to walk when necessary but have to run again as soon as I can. thus attempting to increase my continuous running capacity 😀
This was a short one, there was definitely more running, and the walks I did were much shorter I also felt better at the end of it! I feel like there is progress of sorts 😀
On the graph, the red dots are walking and the blue green dots are running. there is much more green than red 😀
Day 98 Done with a run 😀
Well…not only running, but there is a high proportion of running. To be exact 5/10 workouts from the last 7 days have been running. I suppose in reality that isn’t a high proportion, is just 50% but it is a lot for me…
However, 3 runs in 3 days on top of the last two days running…do I sense a habit forming? Well, maybe. I decided to try a thing:
It looks like a motivational meme but it isn’t really… I am not a fan of the motivational meme in general. This one is words on a picture which in some peoples books is a motivational meme…but it does make sense unlike some of them. So, in order to get better at running, I am trying out running more.
Day 91: Monday
On Monday I ran in my lucnchbreak. This is too short a time to run any real distance but is the ideal time to work on continuous running and lessening my walk breaks…
I think I am improving… mondays run time was definitely more consistent so maybe the system works!
Day 92: Tuesday
Tuesday started as Tuesdays do with a PT session 🙂 and the PT session was filled (at least partially) with bench presses 🙂 40kg 5 x 5 😀
There was also some TRX fun and trreadmill hill climb walks… yes that’s right…I went on a treadmill again…I am not sure why I allowed it O_O
Lunchtime featured a run…in keeping with my run more to get better policy 🙂 It was the same run as monday. and it was both better and the same… I was a teeeeeeny bit slower, but I felt a bit better while doing it.
Day 93: Wednesday
In all honesty Wednesday contained one activity too many. I started in the gym as normal with a fun mixture of sled pushes, deadlifts, rows lat pull downs followed by lovely heavy rack pulls 😀 I love a 100kg rack pull to start a morning 😀
Lunchtime featured a run (you may. E sensing a pattern) it was the same route only harder work…possibly because of lifting all the heavy things possibly because I was running for the fifth day in a row and that is new to me!!
Still, training on tired legs is a thing!
Then… later that day there was dancing! Which did me in a little!!
Day 94: Thursday
Thursday was a rest(ish) day…I decided that I needed it!! I did some walking around at lunchtime but that is about it! I decided that recovery was a valid part of training…plus my legs hurt!
Day 95: Friday
The beginning of Friday involved waiting…and sitting…I was stood up by my gym buddy O_O it is ok though, It is early morning and it was only a matter of time before one of us overslept 😀
It did mean that I had a shorter than expected time in the gym mind you…
I made the most of it with supersets. Supersets involving heavy squats and deficit deadlifts. Short but effective 🙂
Later on Friday I tested the limits of running on the Downs link in the evening. the results of this are that much after 6:30 and it is too dark for my imagination! However, I did push my distance to 5km, and try out my lovely new non foot squashy running shoes 😀
Look lovely new running shoes! all blue and the right size! In reality they are both in focus too 😀
Day 96: Saturday
on saturday I was supposed to go for a run…but I procrastinated and then it was too late. So I did some Insanity.
The workout Insanity…not being insane, just in case you wondered. Ireally want to work my way through the insanity program again but am struggling to find time to fit it in every day at the moment. I know this sounds like an excuse but some days I already exercise morning noon and evening. However I will find ways to fit it in as often as possible, because if there is one thing that this reminded me it is that the Insanity Program is awesome and really hard!!
Day 97: Sunday
Guess what I did on Sunday…
Yes, thats right I played around with photos and tried to get my photography website looking more complete.
Oh and I ran too 😀
I didn’t really want to to be honest! It was rainy and I had procrastinated for quite a long time. I was quite keen on the idea of staying at home and doing to thing else. But I put on my shiny (muddy) new running shoes and went to the downs link path. The first km was ok, then the 2nd km was me fighting with my brain which was telling me that turning round at 1.5km was perfectly acceptable and 3km was better than nothing. I managed to make it stop that and turned around at 2.4km so my total run was 5km 😀 (i did have to run around the car park to get it to 5km but it was!!) I am pleased, despite the brain arguments, I did slightly longer run intervals than friday and ended up with a faster time. Even more pleasing was that I won the battle of my brain 😀 (this is harder than you might think!)
Woohoo!! Progress 😁😁😁