Even though yesterday was supposed to be a short three- to four-mile run, I took it easy and stuck to some core work. My ankle is still bothering me, so much so it was hard to walk up and down stairs. I've been doing a bit of research and I think it's just a form of tendonitis (and a result of overuse) so I'll continue to monitor it and I'll start to ice it. For core work, I did several exercises on the exercise ball and a couple sets of push-ups.
Today I am slated for a "Tempo" six- to seven-miler. The pain in my ankle is nagging and I'm fairly certain it would come back with bells on if I went on a run. I'll have to play this one by ear. After work if the pain has not subsided completely, then I will have to resort to another form of exercise with not as much pressure and pounding. I was thinking of doing an elliptical/bike workout and then possibly a P90x DVD. Even if I am miraculously feeling better, I doubt I'll be able to make it a tempo run; but I'd be happy if I can hit the pavement at all. Missing a run, especially one that's longer, will be a tough call for me to make. I hate feeling behind in training as a rookie racer. But I keep reminding myself that if I push it too hard now, then my ankle injury might force me to take even more time off and that's not what I want or need. I hope to recover enough to still hit my long run numbers (14 miles) this week - THAT, I will not miss.
I'll be talking to you later tonight. :-) Time for work!
- merebrown01
- Raleigh, NC, United States
- Ex-field hockey player turned runner! After school I started running to keep in shape. I ran a few shorter races until I played a hand on a marathon. I qualified for the Boston Marathon on the first shot and then qualified again. There's nothing like pushing yourself so hard for something that not everyone has the guts to do ... and experiencing a rewarding accomplishment. These are my thoughts when I'm hitting the pavement.
Showing posts with label core. Show all posts
Showing posts with label core. Show all posts
Thursday, September 10, 2009
Tuesday, September 8, 2009
Ankle Aches & Training Tidbit #1
Well so much for listening to my body. I ran a painful six and a half miles after work today. That pain in the inside of my right ankle came back kicking and screaming. I felt it start to develop again around mile three and it never felt the need to take a hike! Pushing off of it, especially running uphill, is when it irritates me the most. To play it safe, I might knock down the mileage tomorrow or take it extra easy.
I was supposed to run seven to eight miles today according to my training schedule. I drove to a random location to get a different sense of scenery, so my route was quite random. When I got back to my car at six and a half miles I just decided to call it a night. Running back and forth for another half mile to hit the expected mileage wasn't in the cards this evening. I averaged an eight and a half minute mile and that was satisfying enough since I felt like a knife was carving a picture in my ankle for a majority of the run.
~TRAINING TIDBIT~
Core work is an essential part of any type of athletic training, and this is especially true in running. Having a strong and durable core will maximize your stability and give you necessary strength to keep going when maybe your legs want to buckle. I'll do a variety of core work. I bought the P90X series and will sometimes integrate that into my work outs, but lately since I'm training for a marathon and am not just working out to stay in shape, I've been using the ab and core DVDs. I highly recommend this ... I saw and felt results in just a week.
If I'm not following the P90X DVDs, I'll typically pull out my exercise ball. Using an exercise ball (or a stability ball) is more beneficial and efficient than doing a regular crunch. The extension you experience when using an exercise ball is significantly greater, and you're able to target and work out multiple stomach muscles at the same time. Doing a regular crunch on the floor limits you and only allows you to target minimal stomach muscles with each exercise. Whenever you are able to target all the stomach muscles (or the entire area of whatever you are focusing on) it will prove to be a better workout.
Here are a few Web sites to find some examples of exercise ball work outs:
About
Fitness Magazine
Exercise Ball Workouts
Mayo Clinic
A good rule of thumb is if it's easy - it's not working. Push your limits when you are trying to build up strength or endurance. If regular crunches or exercise ball workouts are too easy, add a little weight! Start out light and work up as you get stronger.
Don't forget - core workouts don't just mean working on your abs. It's important to include your lower back as well. Incorporating the superman exercise is a good one to start with. Stay tuned for more core examples throughout my training. I'll also be discussing other "Training Tidbits," such as strength training, diet and nutrition, mentality, goal-setting, and whatever else I feel is vital as I come across it. Please let me know if you'd like me to touch on a particular topic as well.
As always, thanks for your continued support! Talk to you soon!
I was supposed to run seven to eight miles today according to my training schedule. I drove to a random location to get a different sense of scenery, so my route was quite random. When I got back to my car at six and a half miles I just decided to call it a night. Running back and forth for another half mile to hit the expected mileage wasn't in the cards this evening. I averaged an eight and a half minute mile and that was satisfying enough since I felt like a knife was carving a picture in my ankle for a majority of the run.
~TRAINING TIDBIT~
Core work is an essential part of any type of athletic training, and this is especially true in running. Having a strong and durable core will maximize your stability and give you necessary strength to keep going when maybe your legs want to buckle. I'll do a variety of core work. I bought the P90X series and will sometimes integrate that into my work outs, but lately since I'm training for a marathon and am not just working out to stay in shape, I've been using the ab and core DVDs. I highly recommend this ... I saw and felt results in just a week.
If I'm not following the P90X DVDs, I'll typically pull out my exercise ball. Using an exercise ball (or a stability ball) is more beneficial and efficient than doing a regular crunch. The extension you experience when using an exercise ball is significantly greater, and you're able to target and work out multiple stomach muscles at the same time. Doing a regular crunch on the floor limits you and only allows you to target minimal stomach muscles with each exercise. Whenever you are able to target all the stomach muscles (or the entire area of whatever you are focusing on) it will prove to be a better workout.
Here are a few Web sites to find some examples of exercise ball work outs:
About
Fitness Magazine
Exercise Ball Workouts
Mayo Clinic
A good rule of thumb is if it's easy - it's not working. Push your limits when you are trying to build up strength or endurance. If regular crunches or exercise ball workouts are too easy, add a little weight! Start out light and work up as you get stronger.
Don't forget - core workouts don't just mean working on your abs. It's important to include your lower back as well. Incorporating the superman exercise is a good one to start with. Stay tuned for more core examples throughout my training. I'll also be discussing other "Training Tidbits," such as strength training, diet and nutrition, mentality, goal-setting, and whatever else I feel is vital as I come across it. Please let me know if you'd like me to touch on a particular topic as well.
As always, thanks for your continued support! Talk to you soon!
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