Posts Tagged ‘bike’
Update on Spring 5/29/15
Posted by admin in Training (running, cycling, etc.), Try This! on March 30th, 2016
As I get ready for my grand summer of training, I figure I should reflect on what has been happening with regard to run training, bike training, and how the Whidbey Island 10K went.
So, my training for Whidbey was not super smooth, but I did get a PR! I beat my 2014 time by almost 1 minute 🙂
2014 10K results: total time 1:05:02
2015 10K results: total time 1:04:13.
I ran using the ProKinetics insoles. I had been having trouble with my Achilles tendon on my right leg and Posterior Tibial Tendons in both right and left legs on runs over 4 miles. I stopped once at 2 miles to do a cross friction rub (by the way, awesome way to trick your brain into releasing tendons or muscles!), again at 3 miles, then approximately every .5 miles until the end of the run – more frequent stops if uphills are involved. However, in the race I ran through the pain and made it the entire race without stopping, which is how I got my PR.
After the race, I have not been able to run without pain – anything over 2 miles. Did not stop me from trying to maintain a running regime
Also, side note:
I took the extra 3mm build-ups that come with the ProKinetics and put them in my bike shoes (that are clipless), and suddenly, I felt that I could actually put my big toes down in my shoes. In addition, my knee quit “wobbling” when I pedal. Kind of like magic. More on that later….
Now, I am back in physical therapy. More changes, Brian has moved onto an adventure through Ecuador – I hope he starts a blog! So, this week I worked with a new PT because the burning in my calf got to be very bad, and a massage made it very apparent that I have an inflamed soleus. Really terrified of rupturing my soleus. Nasty little muscle to heal.
Turns out that it is my insertion point for my Achilles tendon that is inflamed. So, no running. Lots of stretching and some exercises. And have to keep my head up. Hardest part. Not motivated to do the exercises because they are the eccentric motion that I have done before and not felt a lot of benefit. Bleh. Have to get going, but really sad.
Why injured? Overuse….I ramped up too fast, again. Smart training is key. More research and a plan needed. Definitely should have a plan.
2/8/11 – Back in Personal Training
So, I had two weeks of no Personal Training due to scheduling and conflicts, and it has been a great two weeks – NOT because I skipped the gym, but because I was able to go to the gym and focus on rehab and physical therapy moves. Due to an irritated right knee from skiing too much a few weeks ago, Melissa has taken me off lifting and added a LOT of foam rolling.
I now foam roll my: lats, upper back, IT band, quads, calf muscles, tibialis anterior (muscles on front part of lower leg) and triceps. This is my favorite part of my day. It has gone from excruciating to wonderful in about 5 days. After 10 days, it is just plain marvelous. I have tried the white foam rollers (not very dense foam, but cheapest kind you can buy), the black foam rollers (the densest foam I have found), and a blue 18 inch foam roller (almost as dense as the black). I recommend the white for your back, the black for everything else (takes some time to get used to it) and the blue for your quads specifically because it’s size really allows you to roll each leg independently much easier. The small roller works for everything except upper back (too short to comfortably go all the way across).
I also did some major stretches for the lats, the quads, the hip flexor, and the IT band. The running is on hold due to the knee, but I’m using the stationary bike for cardio. What a drag, except when you’ve got a good pal to hang out and talk to while you’re pedaling away to NOWHERE!
Ah, the two weeks has ended, and I feel better except for the knee, which still has issues 🙁 I’m making an appointment to see Travis. He always knows what to do.
Melissa reinstated the lifting – deadlifts of 75 lbs. Whew, I am a stud! There are a lot of shoulder rehab moves, which make me very happy! VERY HAPPY! As a matter of fact, my shoulder has not been in knots all week. I’ve also been wearing my night guard, though. Who knows what is working? Night guard or the rehab? Anyway, it has been a wonderful week for working out!
Can’t wait to hear what Travis has to say about the knee. It should be interesting to say the least.