kaburns1214 Mentor Group - CLOSED (Page 24)

rizer22 - 2011-01-19 9:30 PM

carrie639 - 2011-01-19 11:36 PM So Kelly, you said something the other day about doing all aerobic workouts right now in HR zones 1-2.  Why?  And for how long do you do them?  Is it the whole capillary thing and building mileage even if it is slow?

uhcoog - 2011-01-19 8:41 PM If she did CFE she'd podium

uhcoog - 2011-01-19 8:41 PM If she did CFE she'd podium

carrie639 - 2011-01-19 2:23 PM Couple things I would offer up with aqua jogging and dealing with injury (I still have IT pain):

On running:
-  Since you are injured, if you can get a run in, DON'T do a brick (do as I say, not as I do), because that is extra stress on the injured area doing bricks.  Try to do the run alone and don't bother even trying to do 2 workouts spread out.  Your body needs the rest right now.
-  Don't worry about your pace, just get the runs in.  Your pace may be too quick right now, maybe try slowing it WAY down.  You just want to get your legs used to running right now, you can work on pace later.

On aqua jogging:
-  I usually based my effort on HR. So wear a HR monitor in the pool and try to achieve a rate that you want when you run.  Don't worry about how many laps you can do, although keep track for progress.
-  If you are feeling good enough, try to get some speed work in.  Move your arms and legs alot quicker.  I can only do 25's at a time and I do 25x10 and go back to jogging.
-  Base your aqua jogging on time. If you run a 10 minute mile and you are scheduled for a 3 miler, aqua jog for 30 minutes, and so on

Also, don't be suprised if your core is super sore after the first couple of time aqua jogging.  You are working your body in a different way.

carrie639 - 2011-01-19 10:25 PM Well my IT band issue was quite serious after my 1/2 mary end of Nov, so I ended up not really running for a month, but as you can see I have really come a long way and am putting in good mileage.

Here is what I have been doing (from ortho Dr. and PT)

1. I am not sure which has done it, but I am regularly taking 1 mobic per day (anti inflammatory) and 2 500 mg of vitatmin C per day (read an article that it can help and can't hurt).

2. ice when it is sore

3. PT does ultrasound at the beginning of our session then he puts some medicated pad thing on the IT band area and hooks me up to a battery and zaps the area

4.  Strength training - we found that not only did I have very tight IT band and hip flexors, but my glutes and hams were seriously deficient.  When those go the IT band has to pick up the slack. So here is my routine for strengthening, all are 3 sets:
-  calf raises off a step - 3x30
-  side leg raises - 3x30 or 3x40 on each side
-  clams - 3x30 (these use a band wrapped around your knee and you open your leg (http://sportsmedicine.about.com/od/strengthtraining/ss/Glute-Activation-_6.htm), this will work both hips and you will eventually feel it in the glutes
-  Hams exercise - don't know what you call it, but lay on your back with your feet on the stability ball, do a butt bridge then bring the ball towards you with your feet while you butt is in the air, works the hams - 3x15, or 3x20
-  1 legged lunges - 3x10
-  stability ball squats - either 3x30, or 1x30, but each time you go down hold it as long as you can

5. stretching:  1. quad - standing pull your leg behind you to your butt and lean forward for better stretch 2. hams/glutes - laying on your back, put your foot on your opposite knee and puts your hands behind the knee and pulll up

Foam roll the IT band every day - make sure you are hitting it correct, as it seemed I was foam rolling the outer quad and not the IT, so it took me 3-4 weeks until I could foam roll with my feet totally off the ground with no support.

Also, if you are doing bricks, or hard or long bricks, lay off the bricks or only do a minimal 10-15 minute run, if anything at all.  Nothing hard or long as it put additional stress on the IT band.

If some or not all of this makes sense, ask, I feel like I might have been vague.  Or maybe I can get examples off the web if it doesn't make sense.  Assuming, you don't see the Dr. or PT, if you start the rest of this, I would expect you could seem some pretty fast results and get back running soon.  I have also reduced my speed (more for HR training), but I am sure that has helped as well.

Let me know how it goes, but don't let it get out of hand as it will take you out or training completely

kaburns1214 - 2011-01-20 7:11 AM

I'm going to podium without CFE, thank you very much! :-)

jarvy01 - 2011-01-20 7:26 AM

Thank you for this, carrie.  I'm going to give the aqua jogging a try tomorrow morning.  

Physical therapy today.  Otherwise I am taking the day off.  My mother is taking my 3 oldest kids for the weekend, and I have to meet her this afternoon, after Conrad's school day is over.  I will have more freedom to workout this weekend with only the baby at home, so I'm hoping to get in some solid bike & swim workouts.  

What do you put in your favorite recovery shakes / smoothies?  Just asking......I like almond milk, ice, and chocolate protein power, but I was thinking I might be missing something that could help me.  

Hit 144 on the scale today  

kaburns1214 - 2011-01-20 9:30 AM
Yours looks good.  The only thing I would add is a few more carbs (maybe in the form of a banana).  Post-workout, your body is primed to accpet and use protein and carbs to rebuild muscles and refill energy stores, so its iportant to get both protein and carbs.  Also you may want to think about adding glutamine or BCAAs (branch chain amino acids) to the mix as well to help with muscle repair -- both aretasteless calorie free powders that you can pick up at a place liek Vitamin Shoppe. 

carrie639 - 2011-01-20 2:52 PM OK people put my adamo racing saddle back on and made a few tweaks but felt pretty good.

IT band pain:  I just figured out during the fitting that constantly clicking in and out of the pedals will irritate the IT band badly, so if you are having any pain, don't click in and out for awhile as that really tweaks the knee joint (especially an already crappy one)

carrie639 - 2011-01-20 2:52 PM OK people put my adamo racing saddle back on and made a few tweaks but felt pretty good.

IT band pain:  I just figured out during the fitting that constantly clicking in and out of the pedals will irritate the IT band badly, so if you are having any pain, don't click in and out for awhile as that really tweaks the knee joint (especially an already crappy one)

jarvy01 - 2011-01-20 10:15 PM ok.....saw the physical therapist today.  She thinks I might have a stress fracture or labral tear.  She said I had the most bizarre sacrum she's ever seen (doesn't know if that's normal for me or not).  She put a call in to my GP, and he ordered some x-rays to be taken tomorrow (wanted an MRI but not covered). 

Very interesting appt.  She basically told my my gluteal (sp?) muscles are really, really weak, and my hips are imbalanced.  Crazy stuff!!!  She gave me some stretches and a strengthening routine to do at home, and she wants to see me 1 x per week for 6 weeks or so - longer if the x-rays show anything. 

I just want to know what the hell is going on with my body.  This has taught me that I need to listen to my body more.  If I feel tired, then I need to rest.  If I feel unusual pain, then I need to stop.

Anyway..... 

Thanks for the smoothie suggestions.  I'll try the orange one this week.  Sounds great!

uhcoog - 2011-01-20 3:42 PM Bib short recommendations?

uhcoog - 2011-01-20 3:42 PM Bib short recommendations?