I now understand why all of you moms out there get up at the crack of dawn to get your workout it… if you do it super early then you get home right before the kiddo(s) wakes up and you still get to experience their happiest time of the day. Brooke gets so so so so so excited right after she wakes up and we bring her out of the room to go look in the mirror.
I think we all need to be this happy when we look in the mirror at ourselves:)
Today’s workout was tough but awesome. I started with a little rowing and then hit the pool for this crazy workout. Those 2:30 of hard pool running made my heart rate sky rocket. This is from Pete Pfitzinger’s pool running plan but I am sure this would also be a great workout to try on the treadmill too!
My coach sent over this ab video for me to do daily. I laughed when I first opened it and saw it was from the 80s (the music is especially awesome) but WOW, this is an awesome and short (8 minutes) ab workout.
Let”s talk a little bit about that IT Band that runners know way too well.
The second most common running injury is Iliotibial Band Syndrome!
‘The IT Band is a long band of tendinous tissue that originates on the outside of the pelvis and runs along the outer thigh all the way past the knee, attaching to the tibia. It has been proposed that during running, the IT band passes from behind the femur to the front side of the femur as the hip extends. As this happens, the lower part of the IT band may rub against the bulbous end of the femur, causing friction. As the stride is repeated thousands upon thousands of time, the constant friction causes tissue breakdown, inflammation and thickening of the band in this area. Pain emerges at the knee or ankle and becomes increasingly intense and long lasting as training continues. Less commonly, pain occurs just below the hip.’ (source)
-Take a break from running (and other activities that cause the pain)
-Sports massage or use the foam roller (‘Lie on your right side, with the foam roller beneath the outside of your upper thigh and your arms supporting your torso. Use your arms to pull yourself forward so that your thigh slides over the roller from below the hip to just above the knee. Put as much weight on your IT band as it can tolerate. Roll back and forth several times and then switch sides.’)
-Think about getting new shoes because there is a chance that inappropriate footwear contributed to this problem.
-Strength training (‘weak hip stabilizers elevate the risk of ITBS’)
Here are a bunch of videos and articles that talk about treatment and show stretches for the IT Band:
PS I have really been loving this stretch:
And for lunch I had raisin bran with extra raisins because 1. I ran out of time to actually make something. 2. Cereal is the best food ever. 3. I was hungry and didn’t want to wait more than 30 seconds to eat.
Ever had IT Band problems/pain? Ever had another common running injury?
How do you get your core work in: do your own thing, a gym class, a workout dvd?
What are you going to have for dinner tonight? (I need ideas!)