Wednesday and Thursday Workouts

Wednesday was a cross training day. I’m slowly building my mileage back up, and this time trying to do it safely so as not to injure myself again, so I only run 3 or 4 days a week. On days when I don’t run I usually do 30 minutes of some kind of low impact cardio, followed by strength training and exercises to strengthen my hips.

So yesterday’s workout was 30 minutes of stairclimber, followed by weights for the upper arms and shoulders, and a workout for core and hips using the Swiss ball and resistance band. And planks. Which I hate because they hurt, which probably means I need to do more of them.

Today was a treadmill workout. What I usually do on Thursday is start out walking, and then speed up gradually until I am basically running at my usual moderate tempo, then add in a couple of intervals to work on speed. When that is over I do some strength training. Today was leg machines, core and hips.

I work on core and hip strength every day because my belief is that weak hips caused my injury last spring. The stabilizing muscles were too tight in the front and inside of the hip (hip flexors and adductors) and too weak in the rear and outside (the hip abductors and external rotators).

You can actually see the problem in pictures of me running from last spring – my knees cross the midline while my hip is sort of poking out to the side – I.e., the left hip is dropping down when the right bears the load, and vice versa. I also overpronate and heel strike, so pretty much I have/had the trifecta of running gait flaws going on. A hot mess. So I’ve been working on strengthening these muscle groups and actually focusing on pushing off more to the rear and outside when I run. Turns out that even though running is a natural exercise that the human body is built to do, there’s still a lot of stuff to work on and think about if you want to actually improve. Or at least, go long distances without hurting yourself.

So anyway, yesterday was stairs and strength training. Today was treadmill and strength training. And tomorrow will be running and elliptical and strength training. Then comes Saturday, a rest day before I do my long(ish) run on Sunday. Good times.

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The First Mile

As I was logging my miles on the treadmill today, I was thinking that I completely understand people who say they hate running. Even though I have personally come to love it, if all I had to judge by was how I feel when I first started out, back when just running a mile was a struggle, I would hate it too. One of the things I am grateful for in my life is my time in the Air Force, many years ago, when I discovered running longer distances could actually be enjoyable (I ran cross country in junior high, but never enjoyed it).

Since leaving the Air Force, running (and cycling to a lesser degree) has always been my go-to sport, due to the fact you can do it anywhere and don’t need special equipment. During the period earlier this year when I started back to running, I at least knew that if I put in the miles, eventually things would get easier and I would hopefully enjoy it as much as I used to. So that helped me stick with it when things sucked. There was the hope that the suckage would give way to enjoyment, and the memory of it having happened in the past. So I stuck with it and sure enough it got better.

But even now, the first mile of any run is always a bear. During that first mile is when my body likes to weigh in and let my brain know how unhappy it is to once again be doing this running thing. It does its best during that first mile to convince me to quit, usually with a little pain here and there. Today it was my shins complaining first, then a twinge in the hip, then a little ache in the foot.

Then miraculously after the first mile, the pain went away and things got easier. As I knew it would.

My typical strategy for dealing with the first mile is just to go as slow as I need to until things loosen up. I find this is particularly true on the treadmill since I do not have the distraction of scenery to keep my mind off any discomfort I may be experiencing. Once I am warmed up, I can pick up the pace and go. But I need to give myself plenty of leeway during the first mile to get both brain and body in gear.

What do you do to overcome that little voice that tells you to give up or quit?

Today’s workout

TREADMILL 5 min. warmup walking, 3 miles running, 5 min. cool down.

TOTAL Distance: 3.54mi, time: 43:08, pace: 12:11min/mi, speed: 4.92mi/hr

Strength Training: Legs, hips, back