veganlisa trains for Tarawera

[veganlisa]

Fri - extra recovery day
Sat - 60 min easy run
Sun - 2h 15 min long run (I'm so slow!!!)

[veganlisa]

Mon: Off, recovery day

Tues: 30 min warm-up, 12 strides with 1 min jog in between , 30 min cool-down (78 min total)

Wed: 40 min easy run, very hot and humid, so felt difficult

Thurs: 25 min warm-up, 20 min pace booster run, 15 min walk, 8 min run (really struggled after pace booster part of run and had to walk)

Fri: Off

Sat: 12 mile (19.3 km) long run, still hot and humid, difficult at end

I ended up with a groin leg injury from today's run. Hopefully it's minor and won't set me back too much. I'll see how tomorrow feels before running again. It was just an off week for running.

[veganlisa]

Still injured. I tried a short run yesterday, and it didn't go so well. I have an appointment Friday to get set up on an injury recovery program. It will likely involve the Alter-G anti-gravity treadmill. Should be interesting. Hope to be back outdoors as soon as possible.

[Mr. Cleetus]

oh no! Sorry to hear that. You seem to be having tough luck getting your running going... Who do you go see on Friday? A physio?

[veganlisa]

Went to a sports medicine specialist and had a comprehensive exam with biomechanical evaluation. Seems that I moderately overpronate in one foot and slightly underpronate in the other, which (along with the increase in intensity) likely caused the injury. So the plan now is custom orthotics based on a scan of my feet, therapy and Alter-G training by the end of next week. Still hopeful that I can do the marathon in December.

[veganlisa]

Well, I still haven't been able to try out the Alter-G. It was being serviced last week. Monday is my next attempt. In the meantime, I tried the elliptical and stationary bike for a total of 1 hr...no pain during either of those activities, but still noticed pain when I tried to run a few steps on a regular treadmill. Guess this injury is worse than I originally thought. I don't think the marathon is going to be possible this year. My plan is to focus on recovering right now and to maybe try out biking, swimming and other cross-training activities. I'm also going to work with a trainer a couple of times a week to work on strength and stretching for endurance sports. First session with the trainer is this afternoon.

Hmm, guess I should change my training log title. Now how do I do that???

[Konstantin]

Argh, sorry to hear that Lisa. Still, keep training, you'll be back! You've built a base fitness and will be able to recapture this.

To change the title, edit your very first post.

[veganlisa]

Thanks Konstantin. Last week's Alter-G sessions went well. I ran faster and longer with each session.

Mon: Alter-G 10 min (6 mph) 65-80% body weight
Core stability evaluation with trainer. My stability is TERRIBLE. I scored a 10 out of 21 points. The trainer also felt that I've been favoring my left leg as a result of 2 knee surgeries in the past on my right leg. I have a lot of work to do to get strong/healthy before running outdoors again.

Tues: Got my orthotics and new shoes

Wed: Alter-G 20 min (6-7 mph) 65-70% body weight (felt sore the next day with walking)

Thurs: Alter-G 45 min (7-8 mph) 60% body weight

Sun: Elliptical and bike at gym, 1 hour

I'm also doing some leg strengthening exercises everyday at home. Next week should be more of a regular schedule. Plan is 3 days/week on the Alter-G, 2 days with trainer, 3 days cross-train on bike and elliptical.

[Mr. Cleetus]

wow, looks like your getting some good stuff in! What are they trying to correct with the orthotics? What sort of things does the trainer have you doing?

[veganlisa]

Mr. C - I'm using the orthotics to correct overpronation in my left foot and slight underpronation in my right foot. The trainer is having me do a bunch of static exercises that simultaneously work on strength and stability. For example, I balance on one leg and do back and forward leg raises with the other. He also has be doing a lot of squats with no weight. I feel like I'm getting a little stronger, but I have a long way to go.


Mon: Elliptical (45 min) and bike (15 min) at gym, core training with trainer at gym (1 hr)

Tues: Alter-G 75% body weight, 45 min total (warm-up 5 min at 6 mph, 7 mph for 10 min, 8 mph for 25 min, cool down 6-7 mph for 5 min), injured area felt very sore the next day walking

Wed: Core training with trainer at gym (1 hr)

Thurs: Alter-G 60% BW, 45 min total (warm-up 5 min at 6 mph, 7 mph for 5 min, 8 mph for 30 min, cool down 6-7 mph for 5 min), leg felt better after Alter-G, still a little soreness, but much better than Tues

Fri: Alter-G 65% BW, 45 min total (warm-up 5 min at 6 mph, 7 mph for 5 min, 8 mph for 30 min, cool down 6-7 mph for 5 min), slight soreness next day

Sat: 1 hr elliptical, 15 min bike at gym

[Mr. Cleetus]

heeyyyy, give us an update!! Are you recovering? back to running on the road? Fully recovered from the Pixies??

[veganlisa]

Quick update...need to catch up more with VF this weekend. Unfortunately the injury kept getting aggravated with running. So now I'm doing nothing until I see an orthopedic surgeon who specializes in sports medicine next week. I may have to have an MRI to fully diagnose this thing. I've decided to fully recover before doing any activities that may make the injury chronic. We'll see what the doc says next week...

Recovered from the Pixies...fun times!

[veganlisa]

So...trying this again. The injury (stress fracture in my hip) has healed. I am starting back very conservatively in hopes of staying injury-free this time.

Sat - ran/walked 20 min on treadmill, 5 min warmup, 5 min cool down
Sun - walked 30 min on treadmill

So far the running part feels really easy. The temptation is to push harder, but I won't.

Tomorrow will be another run/walk day.

[Mr. Cleetus]

Holy Schmoly!! Welcome back. Good to see you back, and that you plan to build back into things easily!

[veganlisa]

Thanks Mr. C. It's really good to be back. My only goal for the immediate future is to build back my running foundation and strong bones while I'm at it.

Mon - ran 20 min on treadmill, 5 min warmup, 5 min cool down
Tue - walked 30 min on treadmill
Wed - ran 20 min on treadmill, 5 min warmup, 5 min cool down