This week was my first week back to actual training of my coach’s. Obviously I am about 8 weeks behind everyone and that is a huge damper to my training but I just have to keep my chin up and get back to it.
If you have been living under a rock then you might not know it’s been blazin’ hot lately, as in three digit weather. I’ve been running at the rec center trying to stay alive.
Monday – 4 miles
I try to wear my ink n burn outfit as much as possible. Obviously as long as it’s clean! Mainly because it is seriously the most comfortable and best fitting running clothes that I own.
Tuesday – off day
Wednesday – 4 miles
Fourth of July run! Made me realize I need a red sports bra, pronto. Will work on that.
Thursday – 4 miles
Friday – 5 miles!!!!
This day was the best day I have had in a long, long, long time. I was able to make it 5 miles without stopping. I can guarantee it helped that I was inside at the rec center on the indoor track so my breathing was more controlled. But around 20 minutes my back starts pulling/spasm-ing and so with every breath it just pulls. I decided to run through it today and it got a bit better! Hopefully we can keep it up and stay positive with everything.
Saturday – off day
I went to my teammate Monica’s wedding on Saturday! I caught the bouquet, but don’t get any funny ideas because engagement and marriage is a long way down the road, considering the grad school/internship future is hazy for everyone involved. Could be years that we are apart from each other.
Monica was such a beautiful bride and I was super impressed how timely everything went! It was a beautiful wedding and a lot of fun! I admit, I did tear up a few times.
Sunday – off day
I was supposed to run 5 miles today, but because my pal (below) was my step in date as Alex couldn’t attend the wedding, we decided to shop Saturday and Sunday and the rec center was closed by the time we got home. It also got darker earlier than it normally does and was still hot/expecting storms. So I am going to do my 5 miles tomorrow (monday)
total mileage for the week: 17 miles
As for an update, I see the chiropractor twice a week and he does stem on my back and adjusts my back, neck and hips. I see the physical therapist twice a week as well where we just focus on back strengthening but lightly since it’s so sensitive and ab strengthening.
Also, I haven’t really blogged much because I have been figuring out my life because a lot of things have happened recently and all at once. A big event was my best friend Tim was over in Afghanistan for his second deployment and he is a combat engineer. He was out on a mission and stepped on a bomb. Thank goodness it did not fully detonate and he is still with us today. He had shrapnel in one leg and then broken parts in his leg/ankle/foot areas. They keep putting off his surgery for his ankle because of various reasons, most recently because he is on blood thinners. His surgery is scheduled for Tuesday and I would just love if everyone could say a little prayer that he heals up quickly and surgery and recovery goes well for him. I hope and pray his pain and suffering lessens!
Hope everyone had a good weekend!
I LOVE this quote!!
“Exercise is king and diet is queen; put them together and you’ve got an empire”
In the news of nutrition:
**all information is coming from the articles underlined. Some are my own thoughts, but much is a summary straight from the article itself. Please click on the subject headers underlined to see full credit of articles and the complete article itself. Thanks 😀
I remember my sophomore year of dietetics classes we were told about how labels were going to be reading “corn sugar” instead of high-fructose corn syrup. Well, that has officially failed as the FDA rejected the application because they define sugar as a solid, dried and crystalized food, not a syrup.
Corn Refiners Association is arguing that syrup is a form of sugar having the same nutritional value.
The Sugar Association prompted a lawsuit claiming that was misleading. The Sugar Association also agrees on the FDA’s stance that high-fructose corn syrup and sugar are two different products.
Q: What side would you take? Are high-fructose corn syrup and sugar two separate products?
Speaking of high-fructose corn syrup and how it’s found in most sodas, NYC has an interesting take on the subject of soft drinks. New York’s mayor Michael Bloomberg has a plan to ban large-size sugary beverages. This plan places a 16 oz cap on bottled and fountain drinks sold at NYC’s restaurants, movie theatres, sports venues and street carts. The sugary beverages can be defined as any drink having more than 25 calories per 8 oz, but not applying to 100% juice or beverages with more than 50% milk or milk substitute. Obviously many such as Hardee’s, Carl’s Jr, Coca Cola and McDonalds did not agree with the plan and the article even stated that Hardee’s and Carl’s Jr don’t even have outlets in NYC. Interesting.
Q: What are your views on this?
This week is my last week of getting back into things as I and my physical therapists have called it. I am doing easy 3 milers and hope to top off the weekend with 1 or 2 4-milers. Then will start on my actual training plan, though I am about 2 weeks behind now. I wish I could have been on schedule, but my body was just not ready for that training. I attempted but was too out of shape. I’m feeling better now though and I have confidence for the future.
I bargained with my DR to instead of 4 more weeks of physical therapy, put a 1 in front of it and give me 14 more weeks! Honestly, I love my therapists and the environment at Mid America Rehab in Cape. LOVE them! At first I was skeptical because we weren’t doing much, but I didn’t realize I had such a tight back muscle that would hinder everything I was doing.
Now that my back is better we are getting into so much! I want to share with you the things I’ve worked up to. We are adding so much more since I have so many weeks left, things to make me a better runner!
I walk into therapy and this is what happens:
*click pictures for original source
15 minutes heat pad on my back
3 x 45 second planks on the table, little rest between
40 total alternate arm + leg raises laying on my stomach on the table
40 total alternate arm + leg raises on my hands and knees on the table
30 clams on each leg on the table with black theraband held by my PT for resistance
(bottom image, but he holds the band because it isn’t circular like hers)
40 reverse crunches/heels to heaven on table (whatever name you want to give)
40 v-ups on table
40 bridges with feet on exercise ball while laying on the table
10 x 10 seconds with legs on exercise ball, pushing cane into exercise ball while keeping abs tight (we are discharging this one next time because I never feel it doing much and I finally said something)
This one you do what is pictured above the first image but hold a cane between your legs and push into the exercise ball. it’s odd.
40 total alternate leg + arm raises laying on exercise ball on the ground
Like above but alternate arm and leg, not same side.
6 x 20 second hip flex stretch, alternate legs (3 times each leg)
Then we leave my room and go out to the floor or exercise equipment
4 x 10 reps of 10 lbs overhead pull from one side of body across to the other side “pocket” while sitting on exercise ball
2 x 10 reps of 20 lbs lat pulls while sitting on exercise ball
2 x 10 reps of 20 lbs seated row while on the exercise ball
8 x 30 second theraband pull, alternate sides. This one I use a blue and a red theraband because otherwise we would use a black and gold theraband and my PT doesn’t like Mizzou and neither do I, so we go KU colors 🙂
Like this, however I have a two hand grip and hold it right in front of me and stand with bent knees and my legs apart.
4 x 30 second russian twists seated on bosu ball balancing
(the weight in hand is to come I’m positive)
2 x 20 weighted (Weights on my ankles) reps of throwdowns where my PT has me laying on the floor and throws my legs hard down in different directions so I have to use my abs to keep my legs straight and bring straight back to him.
(I don’t get to hold on to anything, so I put my hands under my butt so I don’t die)
10 reps on each leg of side squats. I step with one leg and place foot on bosu ball and squat, I repeat with 10 more reps on the other side.
20 squats on bosu ball
We go back to my room
9 x 15 second hamstring leans, where PT holds my ankles on table with my feet off table and I lean forward and hold as far as I can to feel the hamstring pull
1 x 30 second hamstring lean
(no couch, PT holds my ankles)
30 reps (15 each side) rocking hip plank
6 x 20 second IT band stretch with rope (3 times each leg)
3 times each leg my PT stretches my hamstring by pushing my leg straight and towards my body, he angles each one different to stretch it differently each time
Back massage by woman PT
Ice for 15 minutes on my back
My PT kept saying “I’m impressed” throughout my whole workout session. I’m excited to be getting stronger! I can really tell with the throwdowns because I used to have many that I would fall/lose balance and my feet would hit the ground. But even with the weights for the first time I “won” because he couldn’t get my legs to fall.
We are incorporating more leg and hip stuff as time goes on. He didn’t want to do too much in case something bothers me, we won’t know what exercise did it. But we’ve got 14 weeks!