Week one of training is off to a great start & my life is officially hijacked by BQ (Boston Qualifier) training.
Monday – 3 miles / 5×10 lunges and squats
I am not sure the last time I ran 3 miles. WHAT. I have to say, it is super nice to get in a quick 24 min work out and retire to my couch for the Bachelorette watch party!
Tuesday – 5 miles
I gracefully melted into a giant puddle on Capitol Hill Tuesday. I was able to finish with a 7’53” pace but it was brutal. D.C. weather has been pretty bearable for my runs thus far, until this week. I think it is important for all of us to remember that in extreme heat it is OK/normal to run slower. Also, if you don’t use nuun tablets I HIGHLY recommend them. These tablets do wonders & can change your life.
Also, if you did not know…the more hydrated you are the less you have runners trots. I went there. Enough said, drink water.
Wednesday – 3 miles
I’ve had some reoccurring demons in my hip and groin since my last race in October, never enough to make me stop running, enough to make me question my health. I finally decided to have it checked out by a professional, not WedMd. I think I was putting it off due to fear? I often use this same method of thinking when checking my bank account. If you don’t look it is basically a non-issue! Right? Guilty.
I heard wonderful things about United Wellness Center so I opted to go there and see a Chiropractor. The doctor diagnosed my issue and worked on it for 30 minutes. I left feeling amazing and free of pain. The man was a wizard. More information on the type of treatment, ART, he fixed me with.
I am going to explain the issue in very simple terms because it is complicated.
Basically, I am having issues with my hip flexors and abductor muscles, derived from hip extension movement. The majority of the power in your stride comes from your hamstrings when driving your entire leg backwards. This is your hip extension.
Hip Extension Process:
Foot hits ground
Leg drives backwards/beneath you
Foot hits ground again and motion ends
The power in this motion comes primarily from your hamstrings and this strength is the main factor for running faster. Most people have stronger quads than hamstrings. Finding that balance is key.
End point – I need stronger hamstrings but I am OK and this is not a major concern. PHEW.
Thursday – Flywheel
If you haven’t taken Flywheel it is 100% worth a try. This place is amazing and great for those that cannot do the whole SoulCycle do as you feel kumbaya-ish workout. Flywheel is based on numbers and the instructors do a great job of telling you exactly how much resistance (torque) and RPMs you should be working with throughout each song. I always leave knowing I got my moneys worth.
>> Sums up my thoughts on SoulCycle: http://www.slate.com/blogs/xx_factor/2013/12/30/soulcycle_fatigue_the_exercise_craze_jumped_the_shark_in_2013.html
There is also a live Torque Board that calculates your RPMs and Torque to give you a Total Power score. The Torque Board is live and shows you where you stand in the class. I lose to my boyfriend every time and it is so upsetting. I workout much more than him and his legs are still stronger. Life is not fair.
**Don’t worry, you don’t have to participate in the Torque Board but it is a nice option for those that are super competitive.
Lastly, you can access more information online or via their App. It is a great resource to help you analyze each workout.
Do you like LaCroix like moi? Might be testing a few of these tonight!
Weekend Miles –
Friday – OFF
Saturday – 10 miles
Sunday – 5 miles, race pace