Monday, August 22, 2011

Wk 34 & elastic bands

Just another ordinary week trying a turn around of my injuries...

MON: easy run with M. around 14km. Incredibly enough, the left foot is not painful at all after racing in flats (w/o orthotics). I may start to believe that the rigidity of the combo "trainers + orthotics" might be a reason of the sesamoiditis...
(anyway not conclusive becuase I took 3 pills of Voltaren 25mg before the race... so it might have affected the pain)

TUE: also with M. Just following her program of 30' w/u, than 2x3km @ 10K pace effort.
There is a kind of language barrier between a Metric System-born and bred engineer and a person coming straight from US and Imperial System, so we might have messed up a bit with the paces (6'10"/mile... is slower than the actual 3'45"/k which we run at).
Anyway in short, she kicked my ass and I was struggling like hell just to avoid a larger gap in the 2nd rep.
I wondered how I gave her 3' in the 10k race 2 days earlier...
Right leg muscles quite tight. Total 18km

PM: The orthopedic gave me a big disappointment: he did not think a cortisone shot was suitable because I did one already in April in the same spot, so a second shot might weaken the tendon.
No running and a Voltaren course was the prescribed cure...  :-((
Since he is also a Triathlete, I might tend to believe he is right on this (I loved to see that on his desk there was a copy of Friel's "Triathlon Training Bible").

WED:  I will do rest from running, but from next week, so today easy run with M. 22km.

THU: rest. Ok, doc ??

FRI: cycling 90 minutes... the doc should be happy

SAT: 21km easy, but the pace come out better than expected.

SUN: stationary bike and X-training, weight, core stability, etc

total: 75Km in 4 runs, plus getting serious about core training

This week I eventually got all what I needed to start strength training with elastic bands.

They do not take space at home, they are cheap (50US$ is enough for 3 bands of different strength + accessories to make the workout easier) and versatile and you can workout the muscles using the same range or motion and working angle of running.
Plenty of videos online (I am not particularly a fan of Pose method, but this video shows a good exercise...)
Now I try to work on my glutes and hamstrings... let's see....

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