Post-Injury Workout : P90X - Stretch

Being that I am suffering from a case of Runner's Knee, I was very tentative about doing any kind of exercise but I mustered up some courage and got the P90X Extreme Home Fitness with Tony Horton DVDs out.

Turned out great.

I did the Stretch DVD along with Day 1 of the 100 Push-Up Challenge (6;6;4;4;10).

The workout got all the kinks out. My knee is still a little sore but on it's way to recovery. I also felt safe enough to do the Push-Up Challenge because I don't believe Push-Ups put extreme strain on my knees (Correct me if I'm wrong :)

I feel terrific.

Surviving Runner's Knee

Well, I am still resting my sore knee which is improving ... slowly.

I decided to research what I need to do to survive this injury and the recovery process without feeling like I'm not working out and giving up completely. It has taken me a while to get to a place where I am happily training consistently and working on a Athletic goal and I don't want to lose that.

So, it turns out my injury is called Runner's Knee. It is characterized by a dull soreness around the knee and behind the knee cap. It seems that the cause is weak quads.

The only prevention (not cure) is to take ibuprofen (with a meal and never before a run) and to work on strengthening the quadricep muscles.

Here are some links for the improvement of Quad Strength:

• Quadricep Exercises: Complete with Images & Descriptions
• Quadricep Exercises and Quadricep Exercise Videos
• KNEE EXERCISES
  

And here are a few tips I picked up about cross-training:

• Being injured doesn't mean you are completely out of the game ... Cross training is a viable option to help maintain your fitness while on the road to recovery (Consult a physician before doing any kind of physical activity!). Choose activities that will not put additional strain on your injury and help you maintain your cardiovasular fitness.

  "Biking and swimming are excellent aerobic exercises that keep you off your feet but still give you a good workout. Water running may be the best cross-training activity during an injury-related hiatus from running."
  

  - Survive the Injury Recovery Process (About.com)

• Ease back into running. Don't try to run the same distance you did before your injury. Start with half the distance. You will be able to work back up slowly over the next few weeks.
  

"As you build endurance, you'll be able to extend the amount of time that you run and reduce the walking time. In the beginning, take a day off after every running day. For your weekly mileage, you'll need to gradually work up to your previous level. If you were running 40 miles per week before your injury, stop at 20 or 25 miles for a couple of weeks, then build up to 30 or 35 miles per week before you hit the 40-mile mark again."


- Survive the Injury Recovery Process (About.com)

Other Great Articles

• Cross-Training for Runners
• Running Injuries: Runner's Knee
  

Seeking Inspiration

I'm feeling a little low.

I have a knee injury, although minor it seems to be. I have been instructed to take a few days off, ice it, keep it elevated and keep my weight off it. I am also starting a regiment of
Glucosamine Chondroitin & MSMfor a bit of joint protection in the future.

I guess that's good news but I haven't had a good work out since Thursday and it looks like I will be out until this Thursday. Putting it in perspective it really only is a week but coming off the 7 Mile Bridge Race, The Corporate Run and a week long vacation ... I feel like I haven't been "training" in over a month and it has thrown me off my 1000 Miles in 2009 Goal (which has me a little bummed).

So I am searching for inspiration in the blogs of my contemporaries ... and I think I found some :)





Special thanks to http://howmanymiles.org/

Absense makes the heart grow fonder

I am still trying to recover from a very sore knee. Today, I did a 4.2 mile walk with my mom at a reasonable 17min pace but my knee seems to be getting worse. Again I don't think I stretched enough in the after portion of the work out and am become more and more concerned.

I've done a little bit of research and found that the soreness I am feeling is not uncommon and can be improved or even repaired with strength training to the muscles around the the offending appendage.

In this case:

Exercises for the muscles that surround the knee include quadriceps strengthening exercises, hamstring strengthening exercises, and calf strengthening exercises.

For now, it's ice and rest (as much as that frustrates me).

Tomorrow I plan to hit the gym and do the eliptical which will reduce strain on my knee and hope for the best.

HOT HOT HEAT

The JAM was great last night. We ran late and then I was requested for a command performance of the Happy Birthday song. :)

I got to try out my new song which played great with the band (I loved the drum beat Mr. Boyfriend came up with). Came out very Alternative Rock but I really need to work on those changes because that verse is killer on the wrist. I also got to play standing (which I don't usually do) but found it much easier than in the past ... I'm going to have to do that more often in the near future.

This morning we crawled out of bed at noon and by the time I was awake enough to even think about working out I walked outside to find the HOT HOT HEAT.

It felt as if I'd walked outside onto another planet.

IT WAS SAHARA HOT!

If you have never been in such heat it is very uncomfortable to even be outside.

I have also noticed that although I run mostly in the afternoon and at sunset I have still managed over the last two weeks to manage to get a tan. Considering that I have only run about 4 times in that time and never much longer than an hour it is very disturbing. The tan is quite noticeable and I've even recieved a couple of compliments.

I am going to have to look into some sort of sun protection in the very near future. But as for today, the gym is going to be my trainer for today.

I've got a shorter run planned for today, just over 3 miles. Still taking it easy because of my knee soreness. I plan to stretch heavily before and after and hope for better results.

For tomorrow I have a longer run planned of at least 5 miles with my mom coming along for the ride. Quite fitting being that it is Mother's day.

The family that runs together, stays together :)

Getting Back On The Horse (Delusions of Grandure)

Well, It was a short vacation, a total of 5 days in all but it feels like I haven't worked out in a month.

Right before leaving, I was starting to see improvement on my time and distance which caused me to second guess whether I should go or not.

Upon my return, I had two terrible demoralizing workouts that made me begin to rethink if I could do this at all, but in the end I think it has more to do with wanting to do it than being able to do it.

People do things they shouldn't be able to do every day. There are people walking around on the street who are cancer survivors who were told you have three months to live and years later are still walking around. Mothers lift cars of baby's fueled by adrenaline rushes. I think I can manage a tiny little marathon.

Although, it's not just a marathon ... I have delusions of grandeur and of one day completing an Iron (Wo)man competition. Mind you, I don't know how to ride a bicycle and I'm want you call a good swimmer in shallow water only! But I still day dream of one day finishing an Iron Man course and getting a little Iron Man tattoo to commemorate the accomplishment.

I did have a much better workout on the third try (can't beat my persistence) but my left knee is a bit sore and I am considering taking a rest day. I checked my running log and it seems like I can afford a rest day, although being that I started almost 3 months late on a year goal of 1000 miles every little bit helps.

I suspect my soreness is caused by not stretching properly after my runs and the fact that I am STILL not taking my Glucosamine Chondroitin & MSM as I should and the fact that I am still a little heavy for a runner. All things that can be resolved with a little effort and persistance.

Persistance is one thing I've got.

Race Report: Mercedes Benz Corporate Run 2009

I finally made it to the Mercedes Benz Corporate Run yesterday. Last year, I had signed up and even trained but was unable to make it to the event. This added a little extra uncertainty so by the time the race came I had tied myself in knots of nervousness.

According to the counts there were over 17,000 people present and taking part in the event. The streets were clogged with people chatting and waiting for the race to start.

Once the starting gun went off the mass of people began to move painfully slow. It took a full 10 minutes for my part of the mass to reach to the starting line at which time I started my stopwatch and began to maneuver through the crowd.

I started to try to jog, thinking everyone around me eventually would but it wasn't happening. The people around me kept walking and pleasantly chatting on their cellphones during the race. I could barely get two steps before running into someone.

I noticed people were jumping over the concrete barricades in hopes of getting around the masses of walkers. I told my race partner I was going to jump the barricades too and she followed. I was a little apprehensive being that I had never had an active childhood hence I had never jumped over anything in my life. I expected to topple over or worse yet immediately get arrested by the police (Yes, my mind works in mysterious ways) but neither happened. I was pleasantly surprised by my agility and was able to jump over a several barricades quite easily.

Nearing the bridge we were finally able to get into a gentle jog, our feet rattling the bridges metal side walks after jumping the barricades yet again before finally rejoining the mass of people.

The entire run consisted of this stop-start jog-run obstacle course around and over people and barricades.

I yielded a respectable 00:37:19

I know I can get a better time on a 5K but considering the added obstacle course I think I did reasonably ok but my goal will be to get a sub-30 5k in the near future.