Thursday, February 24, 2011

Learning to Deal

Last night I started noticing that my back was very stiff.  My best guess was that my Erectors were the issue (the muscles that line your spine).  Since I've finally been continuous with my running, I have no doubt that that was the main culprit.  Really, it's more the fact that I'm not taking care of my muscles post-run, but I prefer to blame running.  haha

I talked to a friend who is a massage therapist and aside from a massage which I may very well look into getting some time next week, she suggested spending some time in the hot tub or doing stretches for my back and if I could, do them in the shower with hot water on my back. 

This morning I woke up and for obvious reasons didn't head out for a morning run (I'd prefer to relax my back first).  So instead I went to the gym for a swim.  I ended up doing a longer swim than I've been doing and it felt great.  Afterwards I spent some time in the hot tub and then took a very hot shower and stretched.  My back is still a bit stiff, but it's much better.  I will have to try and make a habit out of the shower stretches since I always shower after running.  That and I've got to try and relax my upper body more when I run.  I'm the only person I know of that gets cramps in my shoulders and back while running.  :-p

On another note, I have an all day training on Saturday.  So I will have to alter my training schedule a bit.  I will push the Saturday Tri to Sunday.  I haven't decided if I want to make Saturday my rest day or put it off.  I wanted to run a total of 18 miles this week and I'm 9.4 miles short.  I thought about doing a run this afternoon, but ended up eating too much at lunch time and then forgot that the sun still goes down pretty early.  So in light of my sore back today, I am continuing with the rest on running today and planning on a long run tomorrow with a shorter run Saturday evening after my training. 

Finally, it seems my snack craze is no longer a secret (though I never meant it to be anyways).  Yesterday, I got the following for my birthday...

The bananas and peanut butter on the right are from Kristin.  And on the left is Chelsea's "cake."  You can see that her peanut butter has "frosting" labeled on it and there is also the word "cake" written on the bananas.  What an imaginative cake!  So I now have post-workout snacks for awhile now.  haha  Thanks guys!!

I also got a new book!

Now I hold all the secrets of ultramarathoning!!  Muah-ha-ha-ha-ha!  Ok, maybe not, but Dean Karnazes is one amazing super-human.  Did you hear he is now going to run 3000 miles in 75 days?  Read all about it HERE.  I would love to be able to do things like that.  Ok, I'd prefer to do something with swimming.  Running is not my forte.  But until then, I'll read about it and work my way up to one marathon before attempting multiple. 


Yesterday's Workout:
MORNING
1.  3.97 mile run (7:10 pace)

EVENING
2.  20.25 mile on stationary bike (60 min)
3.  1.0 mile run (a friend told me to run a mile just for them, so I did)
4.  0.5 mile walk/jog cool down


Today's Workout:
SWIMMING
1.  500 Warm Up (free, back, breast)
2.  10 x 50s free on the 0:50
3.  5 x 4,2,1,1 - Alternating free and stroke with each 100.  50s and 25s all free.  10s rest after 100 and 5s after 50s and 25s. 
4.  100, 200, 300 - 100 free, 50 stroke maintaining pace
5.  10 x 50s - alternate free and free/stroke on 0:50
6.  450 Cool Down (free, back, breast)
TOTAL: 3550 yrds (2.02 miles)


Questions:
1.  What was your workout today?
I swam 2.02 miles and focused on relaxing my back.  


2.  Do you have any fitness related "injury" or "condition" that you always seem to deal with?
Between shin splints and tight muscles, I always have one or the other.

3.  Has anyone read Dean Karnazes' book 50/50?  
I'm excited to get into it.  I have to jump between the Triathlete's Training Bible and 50/50 now.



Stay fit.  Stay healthy. 

7 comments:

Runners Fuel said...

I love bananas & PB. It's my new obsession!

Richelle said...

Definitely take care of that back of yours! Have you thought about doing any strengthening exercises for it? The plank pose is good for your abs, but I also think it's good for your back, too.

1. I did yoga today. I will be doing my physical therapy exercises in a couple hours.

2. I've had problems with my right knee for several years now. Usually it's runner's knee, but I had a bout of ITBS last year. I'm very tempted to get an MRI to see if there's some loose cartilage or a tiny meniscus tear.

3. I haven't read any of Dean's books, but I'd like to. I hope you post a book review of 50/50.

Caroline said...

happy belated birthday
thanks for stopping by my blog!
I just ordered Dean's book should be here tomorrow! I will be running "with" him on Saturday..part of his latest adventure!!

5 Miles 2 Empty said...

My shoulders get tight all the time while running and afterward. I try hard to focus on staying loose.

My shin hurts today...bad. Not good.

For about two years I struggled with a weak hip and it hurt bad. But I think I am doing a good job of strengthening it and keeping tabs on it!

I ran 9x400 yds sprints at 5k pace! Talk about smoked! I was tired!

Chelsea said...

Hope your back feels better!
1. I did 1.6 miles swimming (thanks for the workout!) a total of 2.5 miles running, a total of 10 miles biking (stupid bike!) and 30 minutes circuit training today

2. My neck acts up when I run which has a lot to do with my posture and tension when I run, so I am with you on needing to relax my upper body while I run.

3. I have not read that book.
...This is fun, I feel like I just finished the short answer question on a test. A plus!

danny said...

I cramp on my bike down in the drops, but I think thats normal.

10 mile tempo in 72 minutes. Thought I'd never make it but when I calculated my splits they were actually progressively faster (????) for some reason.

I'm a fan of Dean's, sorta, but after Ultra-Man I'm not reading his books, sorry.

Stephanie said...

1. My workout today is going to be a part of date-night that I have to plan. I need him for some weight training assistance. :)
2. I have lower back/hip sciatic nerve issues whenever I push it and then don't stretch. It's been going on for a few months (I guess since Thanksgiving) and it's super irritating.
3. Never read the book.

Your cake looks delicious. :)