I'm going to go ahead and plead guilty and admit to a little bit of over training, who's surprised? Not me! This week was a planned recovery week anyways, so I'm just going to take it extra easy. The game plan is to cut back the miles to about 60% of usual, and get some extra sleep. I canceled my morning group runs and decided a few extra hours of sleep is good for me.
I'll be honest too and admit there is a little kink in my left hip. It feels a ton better than it did this morning, so I'm not too worried; but another reason to take it easy this week! I self diagnosed myself with a minor case of tendinitis in my left hip, and did a little reading. The cause is due to putting in a lot of miles while having a weak core. The solution is to get back on top of my ab workouts, and complement them with some exercises for my lower back. Also, since its a tendon issue again, I gotta get on top of eating a lot of fruits and veggies since they help heal up tendons and ligaments.
Heres a brief summary of problems I've had recently and solutions that work for me:
- Knees: Extra, and correct stretching seems to completely alleviate my knee problems.
- Ankles: Once again, stretching helps. I'm also keeping on top of some ankle strengthening exercises to beef up what my sister calls my "sissy girl ankles."
- Hip: Hey, guess what: stretching. On top of that, core strength training to help stabilize everything.
- Shins: Do I really need to say stretching again? Also, once I started doing a warm up and cool down with every hard run my shin problems completely dissipated.
My race calendar is getting pretty packed, but I should have a month or so to take it relatively easy and heal up after Chicago. So far it looks like I'll have races: Jan 12, Feb 23, April 21, August (??), and probably something in the fall. All of this is definitely subject to change, based on how injury free I can stay. This also shows how (overly) optimistic I am, although I'm not chiseling any of this into my wall just yet, I could easily cancel any of these based on the circumstances that come up.