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Training Update: scenic miles and stretch routines

March 27, 2017 • 10 Comments

Run Far Girl

Training Update Run Far Girl

With the sound of my alarm this morning, my two-week transition period came to an end. It’s back to regularly scheduled training after two weeks “off.” While the last two weeks did include some rest days, I got some runs in as well.

IMG_1866

The first week I babied my hip a bit, taking three days off after my final snowshoe race then did a strength workout meant to target the left glute, but I actually ended up aggravating the glute med and TFL more.  So I took five more days off from running, while I hit the gym and rode the bike.

A trip to see my massage therapist and chiropractor ended up doing wonders for my hip. My massage therapist was able to target the some of the attachments of the hip/leg muscles. She seemed to think it was the vastus lateralis, the chiro thought it was deep TFL (tensor fasciae latae…or as my hubby calls it the “Starbucks Muscle”). Whatever it was there was some painful trigger point massage and noticeable release, and then when I got the chiro he did a lot of ART on the area and broke up some scar tissue and then there was a big “pop” when he adjusted my hip. Since then I haven’t really noticed it when running.

FullSizeRender 81

I’ve also been really diligent with my stretching and strengthening routine. I think if I’d been more diligent with this routine in the weeks between snowshoe races, I probably wouldn’t have had any issues in the first place. But I have a tendency to slack off and then when a tweak or discomfort presents itself, get super paranoid of getting injured and get back to it.

Stretch:

This stretching routine is a dynamic routine I’ve been doing after each run:

Strength:

I’ve been doing this quick routine only on the left side. In the past I was told by PT’s to do equal reps on both sides, but recently listened to podcast with the Gait Guys where they mentioned that performing the same exercises on both the weak side and the strong side perpetuates the imbalance. So I’ve simply been targeting the weak side. I haven’t run this one by my PT yet, but it makes sense to me so I’ve adopted it as my norm.

Here are my left side strengthening moves:

2 x 15 reps each side

Single leg bridge lift, with band above the knee

Clamshell with band above knee

Side lying tabletops with band above knee

I’ve been doing this 3-4 times a week.

IMG_1696

All of this enabled me to get in four runs at the end of this week that felt pretty good. Here’s how last week shaped up:Screen Shot 2017-03-27 at 5.47.36 AM

 

I’m looking forward to a challenging week ahead!

-Sarah

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Email: RunFarGirl [at] gmail [dot] com

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  1. organicsandra says

    March 27, 2017 at 7:17 pm

    Ugh, Tight TFL and glute med issues can be tough. Those muscles were extremely tight when I had my back injury. Glad you got some relief at the Chiro and massage therapist. I could use a good massage. Can’t wait to follow your mountain running adventures!

    Reply
    • scanney says

      April 3, 2017 at 4:58 am

      Thankfully it has loosened up, but now its my hamstring that’s feeling weird. Sigh. Never ending.

      Reply
  2. vitatrain4life says

    March 28, 2017 at 5:53 am

    I need more of this in my life right now. I have always toyed with going to a chiropractor but never have. I’m actually scheduling an appointment for acupuncture so we’ll see how that goes first! As usual, stunning views!!! I so wish I could run that beach just once a month…

    Reply
    • scanney says

      April 3, 2017 at 4:57 am

      I think chiro and massage in combo is what keeps me running well. Acupuncture sound interesting! I’ve had dry needling, but never acupuncture.

      Reply
  3. thisrunnersrecipes says

    March 28, 2017 at 6:05 pm

    I like the idea of a transition week between training cycles. Glad your TFL is feeling better! I slack on stretching to until something pops up, and then I panic and stretch religiously. The views on your runs are stunning!

    Reply
    • scanney says

      April 3, 2017 at 4:57 am

      It is a totally new concept to me! I’ve done step back weeks in the bast, but never entire weeks of down time and unstructured training between cycles. It’s mentally a great break!

      Reply
  4. shestherun says

    March 28, 2017 at 8:47 pm

    Appreciated this post- I’m also dealing with a unilateral issue, and so I’ve been doing stretching on one set of muscles and activation on the opposing ones, but only on one side of my body because the other is problem free. I’ve been doing this for a few weeks now, and my issue (overactive & lengthened piriformis) is getting better all the time!

    Reply
    • scanney says

      April 3, 2017 at 4:56 am

      Sounds great! I really think that is the way to go!

      Reply
  5. mainegirl2runs says

    March 29, 2017 at 10:45 am

    You always provide such thorough and informative information on stretching and strength routines! Hoping your training is off to a strong start again!

    Reply
    • scanney says

      April 3, 2017 at 4:54 am

      So far so good! Glad this was helpful!

      Reply

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Hi! I'm Sarah, the girl behind RunFarGirl. I'm a wife, mom, runner and defeater of bulimia. I share all of it here on my blog.

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