I feel like today is the beginning. In fact, I feel like it’s the beginning of so many things and the perfect time to reassess where I’m going.
Lola clearly thinks we’re going somewhere…
Today is not only the start of my new job, but the start of being 100 percent purely focused on Ironman Arizona. It’s not just about learning the pure basics anymore. Nope, it’s now time to focus on taking it to the next level, building endurance and not forgetting to enjoy the journey along the way.
While Vineman was amazing, it was also extremely humbling as I have a lot of work to do. Couple this with my returning knee and hip pain that has forced me to take two weeks off of running, and selling my bib for an upcoming half that I was supposed to do, I need to get my act together. There’s 111 days left and it’s time to get serious. Consider this my non-swimming/biking/running IMAZ resolution list.
Today, I vow to…
- Stretch & Roll Daily – This one is perhaps the most obvious but also what I am guilty of rarely being consistent. Cuff me, officer, because my blatant disregard of what is so elementary is a serious offense.
- Yoga – In conjunction with my resolution to stretch and roll daily, I know from past experience that I run my best when I incorporate yoga. Thus, I’m vowing to do at least one yoga session per week. This could be an hour or even 20 minutes, but whatever it is, I just need to do it. Ommm…
- Weights – After stupidly Googling my injuries (seriously, I tell people not to do it, then I do…) I’ve self-diagnosed a case of runner’s knee. Treatment looks to be rest, RICEing (rest, ice, compression, elevation), and strengthening the muscles in your legs to support certain muscles and joints. Again, another no brainer. Like yoga, I want to get in at least two leg and core strengthening sessions per week. This too could be anywhere from 15 minutes to an hour, but I’ll talk with my coach to determine what’s best.
- Hydrate – If you count my multiple cups of green tea per day, my water consumption isn’t that bad. But I know I need to keep the fluid intake up and will aim to chug an additional bottle per day.
- Multi-vitamins & Glucosamine – I may have a serious case of the placebo effect, but I could give two hoots. Whenever I consistently take my food-based multis and glucosamine, I swear my hips feel better.
- Friends – The thing with training and commuting, I had zero time. But now that my commute has been cut from an hour and fifteen minutes each way to fifteen minutes (oh snap!), I’m going to try and be a better friend (i.e. be around more often). As IM training increases, I realize that it may be tough, but please hang in there with me. When you had friends like these two ultra-marathon ladies, you can’t help but want to be around them all the time.
Obviously there are swimming, biking, and running goals that I have as we inch towards IMAZ, but I feel like these will help keep me physically and mentally together. So with that in mind, let’s get to work, shall we?
What other goals do you have to not only maintain your sanity, but your health as well?
Happy Running!
Good looking list to keep you healthy both mentally AND physically as training ramps up. Good luck, girl!
And sooo jealous of your new mini commute!!
Good luck with your list! I really need to stretch and foam roll. My legs are so tight. I know that foam rolling would make me feel better, but once I park myself on the couch, it’s so hard to get up!
I should just steal your list, since I’m guilty of neglecting the same things. If I’m sitting around watching the Olympics, why am I not foam rolling and stretching??
I’ve had runner’s knee several times, and the funny thing is that it’s what got me into running — I was tired of limping for months, so I joined a gym, and that’s where I took up running. Backwards, I know. My magic cures were cycling and the leg extension weight machine at the gym, because they strengthen the quads. The key isn’t in doing a ton of easy spinning or low-weight reps. Instead, increase the resistance (but not to the point that your knee hurts) and focus on using nothing but your quads. Since you already cycle a lot, maybe it would help to use the biggest gears while sitting on the trainer, so that the rotations are slower but the quads do more work. Of course, I’m speaking from my own experience, so don’t take my word as gospel!
And good luck at the new job!!
Good luck! I bet that shorter commute will make a WORLD of difference with your training. I honestly don’t know how you did it before!!
Bummer about runners knee, that was what I had last year. Main cure I found was exactly what you said – strengthening the muscles in the legs/core to support yourself while running. Weak glutes was the main problem for me. So my rehab exercises centered a lot around this – bridges and things like that. I found that yoga was a good thing to do, because the exercises in yoga are basically strengthening for the legs and core. I try to do yoga at least once a week. I’m assuming that Paul will have some good ideas on what you should do next. This routine below was my final rehab routine, I’m actually going to do it today because I don’t want to wait for yoga at 730 PM:
balance on 1 leg, leg abduction with other leg with theraband – 15 reps
step forward and backwards with band around ankle – 10 reps
calf stretch – 30 sec hold
hamstring stretch – 30 sec hold
bridge with abduction with band – 10 reps
bridge with abduction single leg raise – 10 reps
plank – 45 sec hold
plank on side – 45 sec hold
perpendicular stepups – 10 reps
dead lift – lean over to flex hip – 10 reps
groin stretch – 30 sec hold
hip flexor stretch – 30 sec hold
foam roll marching – 10 reps
So excited for you!
In regards to “runner’s knee,” I felt that when I was cautious NOT to cross my legs while sitting at my desk all day, it made a huge difference. IDK if you tend to do this, but it might make the recovery faster (:
Keep ROOOOOLLLING along.
(There are so many puns in that)
xo L
Sounds like a great plan. Strength training/stretching/foam rolling are also non-negotiables for me!
Great goals! I also tried to do yoga at least 1x/week during IM training ( I probably did it 3 of every 4 weeks) as well as incorporate at least 1-2 core workouts a week (15 minutes of abs/plank) to prevent injury. I am terrible at stretching and foam rolling, especially after long workouts on the weekend when all I can think about is getting a huge meal in my stomach ASAP, but I know it is helpful to do both after every workout if possible!