Tag Archives: Groin Pull

Turkey Trot Training – Week 4 Recap

Week 4 of training for the 2014 Davis Turkey Trot is in the books and I’m feeling really good about it.  I ran every day last week and even managed to run 4 days outside.  My outside times are still slow compared to what they were before I injured my groin but the times are coming down.  I just have to put in more work then what I was doing before the injury.

Cooler temps will help with my training.  It’s October and it’s still in the mid to upper 90’s here.  Too hot for me.  Mornings are in the mid 50’s as long as I’m up and out the door before 5 am on the weekends.  But I’ve found that in the past when temps start to dip into the 40’s and lower is when my speed really picks up.  Cooler temps mean running so you don’t freeze to death.  I love that feeling of knowing that the air around me is cold but I’m toasty warm and moving.

Sunrise on Sunday after my 4 mile shake out run.
Sunrise on Sunday after my 4 mile shake out run.

Recap:

Monday: 4.51 miles in 43:36 at 9:40 pace (treadmill)
Tuesday: 2.00 miles in 20:17 at 10:07 pace
Wednesday: 5.00 miles in 47:25 at 9:29 pace (treadmill)
Thursday: 2.01 miles in 20:17 at 10:07 pace
Friday: 4 miles in 37:17 at 9:19 pace (treadmill)
Saturday: 8.00 miles in 1:29:03 at 11:08 pace
Sunday: 4 miles in 41:33 at 10:23 pace

Total Miles Ran:  29.5 (up 2.5% from last week)
Miles ran outside:  16

How was your week?

Woe is Me…Treadmill Runs

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Treadmill, treadmill, treadmill.  You know what I’m sick of?  The treadmill.  You know what keeps me coming back to the treadmill?  Being able to run.  I haven’t tried running outside since I joined the gym but I’m ready to back outside.  I miss fresh air, I miss keeping tabs on the goings on in my neighborhood.  I miss scenery.  But I’m not there yet.  Soon, my pretty!  Soon!

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So after taking Tuesday off from the gym, I woke up yesterday morning (late again but that’s a different story) full of energy and more like myself than I have been in a while.  I increased my intervals on Monday to 13:2 x’s 3, 8:2 x’s 1 with 5 min warm up and 2 minute cool down.  I’m back in the 10/11 minute range including the walking.  And I’m feeling really good about it.

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I hit the foam roller hard last night after my run.  I might have screeched a little bit when I hit a couple of really tight areas.  I’m pretty  sure I sweated it up more rolling then I did on my run but I’m feeling much looser today than I have been.  Stupid hip flexors have been really tight.

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Magg lent her support during the rolling by letting me know that unless she can sit on my stomach, she finds foam rolling to be such a bore.  Yawn.

What’s awesome this week:

  • Rest days
  • Library books
  • lasagna
  • A clean house

What’s awesome for you this week?

What I Think About When I Think About Quiting…

Last week was a tough week in life but a great week in running.  My runs were faster, longer and harder in a good way but life was exhausting.  After napping quite a bit on Saturday and a little on Sunday I felt like I’d gained some ground and was almost level again energy wise.  Sunday’s run was a little slower than the runs earlier in the week but honestly, I wanted to conserve some of that new-found energy.

Monday…woke up late for work.  Barely had time for a shower and breakfast and definitely didn’t have time to do my hair.  So I bunned it and did the best I could do.  Got through work and headed to the gym.  It should have been an easy workout with just walking on the treadmill at an incline but I decided that I would go ahead and do Tuesdays planned workout which included adding an additional minute of run time to each interval and decreasing the walk sections by a minute.

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I won’t lie.  It was tough.  It was the kind of run where you wonder why you do this, why are you torturing yourself.  It wasn’t that I was running too fast or that the additional minute was too much.  It was that I’ve been pushing too hard.  I’m not ready for back to back runs.  They take too much out of me right now.

When I got up this morning, after tossing and turning all night and not being able to get comfortable, both my legs hurt.  My thighs were tight, my groin was sore and even under my butt check on the pulled goin side was sore.  TMI, sorry.  Not to mention my ankle.  My left ankle has been compensation for my injury and is screaming for relief.  It hurts.  Rotate my ankle at all and it’s crying.

I know that I pushed myself way too far yesterday and today I’m paying the price.  I’m so tired that I didn’t really wake up until 10:45…and I started work at 7am.  I’ve drank an entire pot of coffee by myself.  And I’m still drinking it now.  Normally by this time of day, I’m finishing up my 11k steps for the day but today, I’m not even at 40%.  And the last time I had a full rest day with no gym at all was almost 2 weeks ago.

I think it’s time to pull the plug and take a full rest day.  Hello Tuesday rest day.  Not nearly as fun as Sunday Run day but it’ll do pig, it’ll do.

Wear Your KT Tape to Work Day

Yesterday was wear your KT Tape to work day.  Did you wear yours?  Mine was the ever fashionable KT Pro in Pink, applied last Wednesday.  As a side note, I’d like to say that yes I did wear shoes work and yes I walk around my office without them all the time.  I will blame my hippy mother for that one.  I’d also like to note those muscley calves.  Wooo baby!

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Truth.

Running Recap…

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Typed a whole lovely post this morning and poof, gone.  Grrrr.  So here it is in a nutshell since I don’t have the patience to do it all over again.

Weekly Workout Recap:

Monday:  5.48 miles at 11:19 pace

Tuesday:  62 minute walk on the treadmill at various inclines

Wednesday:  5.58 miles at 11:07 pace

Thursday:  62 minute walk on the treadmill at various inclines

Friday:  5.69 Miles at 10:54 pace

Saturday:  62 minute walk on the treadmill at various inclines

Sunday:  5.58 miles at 11:07 pace

 

Happy Dance

I looked just like this, wild hair, tutu…no boots but you get the idea. Running an 11 minute mile is nothing amazing or out of this world or record shattering for most people but for me and my recovery this is awesome!!

I’m so Happy!

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So happy!  This was me just way, way more sweaty after my run yesterday.

New Shoes

Sorry for the slighty blurry pic but I took my new Mizuno Wave sayonara’s to the gym yesterday.  My pink ones are starting to die a slow death from mileage and I’ve been hording these in my closet for about a month.  Got them for a killer deal, 50% off!  Heck yes.  I love my new shoes but according to Hubby they’re “super bright.”  But I don’t care.  So happy #1, new shoes.

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#2 happy, 11:19 for 5 miles.  The times are coming down, my pain is going down.  I’m so happy.  I was really worried that running might be something that I’d have to give up forever.  I’m really looking forward to getting out of the gym and back outside.

Workout recap for last week: 

Monday:  Walk on the treadmill 62 minutes varying incline

Tuesday:  Run 5.22 miles at 11:53 pace

Wednesday:  Rest day, no workout of any kind

Thursday:  Run 5.20 miles at 11:55 pace

Friday:  Walk on the treadmill 62 minutes varying incline

Saturday:  Run 5.35 miles at 11:35 pace

Sunday:  Walk on the treadmill 62 minutes at varying incline.

Making Changes to the Same ol’ Same ol’

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Intervals have been my go to since I joined the gym to use the treadmill for recovery.  5 minute warm up, 10 minute run/5 minute walk x’s 3 and then 5 minute run/5 minute walk for a total of 60 minutes plus a 2 minute cool down.

My leg is getting stronger and while running still hurts, it’s more of a dull throb as I’m getting stronger.  The 10 minute run sections aren’t as hard as they once were and while I’m struggling to get through them it’s more of a mental struggle than a physical struggle.  So yesterday I added a minute to each of the run sections and decreased the walk sections by a minute.  The idea is to keep doing this as the run sections become less challenging until I’m running the whole time.

My gym membership runs out in the middle of October and I’m hoping by that time I’ll be back running for an hour or more by that time.  Goal is to be running a 10 minute mile for distance (or faster, I won’t complain) and possibly be ready for a 5k or at least get back to running outside.  I miss outside so much.  Running on the treadmill is so not as interesting as running outside.  At least the treadmills face the parking lot and I can watch the coming and goings of everyone going to Tractor Supply or the take and bake pizza place next door.

Yesterday’s highlight of the parking lot was a lady in skin-tight sweatpants.  I didn’t know you could get sweat pants that tight.  It looked uncomfortable.  A couple of weeks ago I watched 4 cars all back up at the same time and almost crash into each other.  It’s always a good time watching parking lot craziness.

Running Report for last week:

Monday:  4.25 miles @ 12:13 min/mile – total time:  51.57

Tuesday:  Walk

Wednesday:  5.00 miles @ 12:19 min/mile – total time: 1:01:35

Thursday:  Walk

Friday: 5.00 Miles @ 12:04 min/mile – total time: 1:00:22

Saturday:  Walk

Sunday: 4.99 miles @ 12:25 min/mile – total time:  1:02:00

Intervals…

I read a fair amount of blogs almost every day. Some I’m a religious reader of and some I read every once in while. One of the ones that I read often is Loving on the Run.  Sara is great & she talks about what a lot of run bloggers talk about, running, training, what we’re eating, what we’re not eating and just life in general.  But yesterday I was trolling around the internet looking for workouts I could do at the gym in hopes that someone else had already done the work and I wouldn’t have to do any.  And Sara had.

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On her workouts page she has a section for Injury Recovery…Um perfect.  I’m recovering from an injury.  In case I haven’t mentioned it, I pulled my groin.  And by mentioned I mean whined about it.  A lot.  I whine about it to anyone that will listen.  I’m pretty sure that as soon as my husband hears the words, “my leg” he starts hearing Charlie Browns teacher, Wah wah wah wah.

Since yesterday was Wednesday and Wednesday is normally my regular run day, I really wanted to hit the gym again.  But what I don’t want to do is push my body so far that I end up hurting myself worse.  I’m slowly getting better so let’s not kill ourselves, shall we?  Thank you.

When I saw Sara’s interval run/walk work out I thought it was perfect for what I want to do yesterday.  Run/walk, nothing to difficult.

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I completed the workout but it was a lot tougher that I thought it was going to be.  Of course I based that assumption on pre-injury standards.  The last 5 minute run was the toughest part.  I had to talk myself into it.  “Just 5 minutes, you can do that.”  “Just 4 minutes, you can do that.”  And on and on right up until the last 30 seconds.  I’ll be honest, I thought this workout was going to be easy but it turned out to be anything but.  But I finished and I finished strong.  And I’m really happy with the results.  Almost 5 miles…of course if I’d noticed that I was at 4.98, I would have walked a bit longer to get it to 5 miles.  But at this point, I’m thrilled with 4.98 miles.  It’s the longest run I’ve had in quite some time.

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Post gym I treated myself with a Outshine Lime bar.  Tasty, tasty and it won’t ruining my calorie burn at only 70 calories.  Guilt free!  I deserved it.

I’m making progress.  Slow progress but hey, time was going to pass anyway so why not get to work.

Do you have any injury recovery advice/workouts that you prefer?

What’s your favorite post gym/workout treat?