| Location: New York,NY,USA Member Since: Nov 19, 2013 Gender: Female Goal Type: Age Division Winner Running Accomplishments: 5K PR = 18:47 (Winter 2014)
10K PR = 39:24 (Fall 2012)
13.1 PR = 1:31:24 (Spring 2014) Short-Term Running Goals: 1:30 Half Marathon
Long-Term Running Goals: Stay injury free. Favorite Blogs: |
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| Miles: | This week: | 0.00 |
Month: | 0.00 |
Year: | 0.00 | | Swimming Lifetime Miles: | 43450.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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| Virrata Miles: 6.00 | Spinning Minutes Miles: 660.00 | Mirage 4 (Black) Miles: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spent the weekend in Santa Barbara.
Wine tasting
Sailing
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| I've been resting my left hamstring, and this is my first run in about two weeks. Still felt some pulling on one of the medial hamstring muscles as I swing leg forward and all the way up into glute on hills.
Back to massage therapist today for my third "cross-frictional" massage - basically, find where it hurts, poke it, and rub back and forth. Medial hamstring was a frozen rope. Massaged loosened it up a lot. Therapist recommended epson salt bath. Took my first bath in probably 10 years!
Not feeling the desire to run, so resting hasn't been that bad.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.00 | 0.00 | 0.00 | 0.00 | 3.00 |
| 3 miles easy on same route as yesterday. Big improvement in the hamstring overnight. Tightness from medial head virtually gone in the leg swing. Some remaining tightness in attachment point at glute.
Yoga for Runners Intermediate Program DVD. Noticed a lot of tightness in groin. Range of motion in hamstring is the same (good) as always, even though I feel the tightness.
Epson salt bath.
Dr. tomorrow to see if I am on the right track.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| I went to the doctor today. He did an ultrasound of my hamstring. My sore spot is in the medial head about half way down the leg. On the ultrasound, the healthy muscle fibers looked like rake marks in the sand. On my sore spot, there were anomalies where the fibers looked like a knot in tree bark (probably scar tissue from a strain). My doctor said that my injury is minor in the scheme of hamstring injuries, but his recommendation was complete rest. No running, no yoga, no weights until I feel no pain. And then I can go back to running very slowly. In the meantime, he said to foam roll quads, hamstrings, groin, and IT band 2 or 3 times a day. And I could try cycling as long as it didn't hurt the hamstring. He recommended active-release therapy, which I am doing tomorrow. The therapist I chose is a local elite here in San Diego, so I'm really looking forward to hearing his advice
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Had my active release therapy appointment today, and it was totally amazing! However, everything is wrong with me between the feet and the hips, LOL! Hamstring issue likely caused by long time tight lower back and tilting hips or something close to that. Cleared for spinning.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spinning!
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| Spinning Minutes Miles: 40.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spinning
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| Spinning Minutes Miles: 40.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| spinning . . .
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| Spinning Minutes Miles: 50.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| a.m. core and stretching
p.m. spinning
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| Spinning Minutes Miles: 40.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Chiro, ART, and acupuncture this morning. Doing every thing possible for the hammy!
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spinning w/ Ernest. My favorite class so far.
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| Spinning Minutes Miles: 40.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| a.m. ART an acupuncture
p.m. upper body weights
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spinning
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| Spinning Minutes Miles: 50.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spinning (Dansooz Studio)
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| Spinning Minutes Miles: 60.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spinning (Evolve Studio), stretching/rehab exercises for hamstring, Epson salt bath. This is becoming a habit!
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| Spinning Minutes Miles: 50.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spinning. This class was taught by a road cyclist and focused more on form and technique. First class that wasn't a series of sprints. More of a tempo effort.
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| Spinning Minutes Miles: 60.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Legs/stretching/rehab/core exercises with Brandon. No spinning tonight. "You even need rest days from spinning," Brandon said. It's not running, but it's still intense cardio and exercise. He's right. No spinning tonight.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| a.m. - form drills with Jonathan's meet up group (some demonstrated here: https://www.youtube.com/playlist?list=PLA284ED9C84EFC9C4)
- Heel walks- dorsi/pull toes to shins, walk with straight legs on heels(forward and backward)
- Toe walks- Tip toe forward and back keeping heels off ground, strong on first 3 toes
- Extensor loop walks- swing leg forward, landing on heel and roll through foot, engage the foot/use for work, roll heel to toe and extend the leg behind on toe-off
- Extensor loop skips- same but bouncy and at speed, use the arms alternatiing
- A walk-Drive hip and knee tall from back leg pushing behind, upper body forward, dorsiflex ankle
- A skip- same but @ speed, slight skipping bounce to it
- B walk
- B skip
- Lateral walk (side ways, push and pull)
- Lateral skip- same, but @ speed
- Backwards walk- heel to butt then push back straight behind w hip
- Butt kicks
- High knees- drive knees up, push back leg down into ground, dorsi ankle
- Dribble ankle walking- step up and over opposite ankle bone, small circular motion with feet, small steps, head tall, roll through feet, knees bend some
- Dribble ankle- same as above but @ speed
p.m. - upper body/core/stetch/yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| drills, yoga
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spinn (Dansooz) and yoga
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| Spinning Minutes Miles: 60.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| SPINNING! I could not slow down my petals today. Fueled by yesterday's three course dinner (2 pasta courses). Should be the last weekend of epic spin and cooking. I'm cleared to run again!
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| Spinning Minutes Miles: 50.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| am - ART appointment during which I was cleared to run. Not to get too excited about it though. 10 minutes at first and a slow build up. This hamstring injury just sort of snuck up on me. Felt it throughout the summer but didn't think it was much of anything because pain/soreness went away quickly.
Multiple causes of this hamstring strain, as always. Pelvis is rotated forward (anterior pelvic tilt) which, in turn, lengthened the hamstring because it is connected to the back of the pelvis. Hamstring muscles, overly lengthened, became strained when used for prolonged periods of time - which resulted in the chronic hamstring pull. Muscles in the front of the pelvis become tight, accommodating the anterior tilt. To correct this, need to stretch the TFL and quadriceps muscles in the front of the pelvis which allows it to return to a more neutral position. This then unloads the tension on the overworked hamstring.
In addition, right side of the pelvis is rotated forward more than the left. Small asymmetries in running form became more pronounced when the system is at a threshold of failure (half marathon).
Also, my running form is not great. More of a hamstring-dominant form than a gluteal-dominant form. Bouncy with calves and quads doing most of the work.
pm - sprinter drills. https://www.youtube.com/watch?v=rLFkjnZCoN0&list=PLhTFu0nni_WbzztDGunfaEF25JP4iDIx1&index=5
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Leg workout - focus on engaging glutes and hamstrings, stretching hips out. Between yesterday's ART and drills and today's leg workout, leg has been feeling a little bit cranky all day. Was going to spin - but better take the rest of the day off.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spinning (Dansooz)
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| Spinning Minutes Miles: 60.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.50 | 0.00 | 0.00 | 0.00 | 3.50 |
| First run in a month! It was a little less than 2 miles running - about 12 minutes. Trying to engage glutes, push off strong, drive front knee up, and extend back leg. This caused me to run faster than half marathon pace for what was supposed to be an easy run. Need to learn how to slow down and still run with good form. Disappointed that my hamstring still was feeling pinched in the same place. I am curious as to how it'll feel tomorrow. +upper body.
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| Mirage 4 (Black) Miles: 3.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Spinning +stretching
Hamstring is back to feeling okay today. Not better, but exactly how it's felt for the last week. Not sure if this means 10 minutes of running was okay or if I should wait longer before I run again. Emailing my people...
I realized today that I am favoring the injured leg during spinning. So throughout the class I had a mantra "Left Leg" to remind me to use it equally
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| Spinning Minutes Miles: 60.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Flew to Boston today. "Crossover" machine for about 9 minutes. It's sort of a mix between dancing and skating. Sounds like a party, but it was just terrible. +yoga.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 0.00 | 0.00 | 5.00 |
| Still in Boston for work. Mostlly walking miles. A little less than two miles again running, but much slower. Hamstring felt much better than last attempt. The usual medial spot didn't hurt at all. Felt some tightness more in the middle. Stopped soon after it started getting tight. Pretty happy with this. I can see the light at the end of the tunnel! +yoga
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| Mirage 4 (Black) Miles: 5.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.50 | 0.00 | 0.00 | 0.00 | 14.50 |
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| Virrata Miles: 6.00 | Spinning Minutes Miles: 660.00 | Mirage 4 (Black) Miles: 8.50 |
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