Week 4

Mon 8/5 – 8 mi / 73:20 min
So after my first of 2 +15 hr work days to start off the week (awesome, right?!) running was just about the last in the world that I wanted to do. I had resigned to going to my apt compound’s gym (clad in my cutest of work out outfits of course) and hobbling along on a treadmill with my newly discovered (and very precious) Netflix for as long as Lincoln Lawyer lasted or until my legs/lungs/ability to give a shit gave out. Then I stepped outside. It was beautiful! Cool (70F or so), calm and dry. So, change of plans and off I went for my 8 mile run — whether it was going to kill me or not.

Miraculously I survived! I only seriously thought that I might barf up my tofu burger once and I even though I didn’t carry water, I had hydrated well enough during the day (aka: it was damn cool out so I didn’t need to bring water) that I never even really got thirsty 🙂

Tues 8/6 – rest

This is a good thing. The left shoulder is aching again (this happened during my first marathon training season and was not fun. I think the problem stems from a muscle imbalance in my back that causes the pain when the stronger muscles start pulling on my sissy weaker left shoulder. This seems to happen most/the worst at the end of long runs or during weeks with higher mileage when I get fatigued and have poor form. Booooooo! x-(  Ben-gay, stretches, push ups and paying attention to my form will have to be the Dr’s orders for the next few weeks.

Wed 8/7 – 4.1 mi / 38 min

Warmer than it has been but still felt pretty good. (This was a big surprise as I swear my running outfit shrank about 6 sizes between the last time I wore it and now! WTH? I thought for sure I’d feel like a little chorizo running through campus, but I didn’t. Now we aren’t going to get into whether or not I looked like a little chorizo…) The shoulder felt pretty good and the lungs and legs held up just fine. Yeah! 🙂

Thurs 8/8 – rest

Fri 8/9 – 8.2 mi / 78 min

Warm and humid after work run (that was supposed to be on Thursday morning, and then Thursday evening, and then Friday morning…) but  all things considered it was actually quite enjoyable. I went out north along Nassau where I’ve only ever biked before, not run. It was great! There wasn’t a proper bike/run lane most of the way, but there was enough shoulder and drivers were careful enough. The gradual down hill helped the miles tick away and the pretty houses were great for peeping admiring. I took the footpath back to town (where I ran my first +5 miler here) and the scenery was just as fun as before (minus the water obstacles and sand muck traps). The inevitable climb back up to campus at the end of the run is really a cruel trick that the geography plays on me here, but I survived. Oh! I also completed my second successful break-in-to-the-snotty-row-club-for-water-without-getting-caught mission, which was a great way to cap off the run 🙂

So I mentioned that I was having some shoulder pain a week or so ago. (I think I did, right? Well, I started having pain in my left shoulder about a week ago after a quick Friday 8 miler.) This is likely to to a combination of tight back muscles and a muscle imbalance between my beasty back and sissy pectorals. I have since consulted with my wonderfully hyper-analytical + hyper-rational (almost) Dr. DFR, and have been instructed to integrate some back stretches, push ups and core exercises into my workouts to stretch out the back (duh), beef up my pecs and improve over all core fitness. Sooooo….today was day 1 of push ups + back stretches. After the run I did 3 x 10 push ups (the real kind) spaced out by down-ward-dog style back stretches. I haven’t looked into the core exercises that I’ll integrate yet, but my guess is that it’ll include some form of horrible sit ups and planks. That will be a mission for the weekend to implement starting next week.

Sat 8/10 – 5.8 mi / 55:30 min

An early morning out and back before going to the Jersey Shore! It was nice to get up and moving while it was still cool out (~70F). The morning was beautiful and the run felt good. The legs and lungs all did well. The miles also help justify consuming coffee ice cream cones the size of my head after laying on the beach for hours. That makes sense, right?

P.S. O.M.G. My ABS hurt!! Really? 30 push ups = crazy sore abs? How soggy has my midsection gotten?!?! (rhetorical, please don’t answer.) Operation Fix Dr. Trot’s Core will begin in full force on Monday.

Sun 8/11 – rest

Feeling quite fatigued today. A combo of runs on both Friday and Saturday and then being out all day on Saturday probably didn’t help. The long run will be done on Monday instead. I really have to put a stop to this trend.

P.S. The abs still hurt. Damn it. x-(

Total mileage = 26.1

So this week was pretty good. All of the workouts felt good: no new aches or pains and no worsening of the ones that are already here. Felt strong at the end of just about every run (this is big for Dr. Trot). Both the shoulder issue and the core issue(s) do need to be dealt with ASAP though, so that will be the goal of next week – integrating some strength exercises with the running to build pec and core strength. I should also put more effort into  stretching and foam rolling, especially now as weekly mileage starts to build.

Threads – running, skirts, shorty socks and Mizunos (Wave Creation 11s for the trails AND the Wave Elixer 6s) for the roads

Any favorite core exercises to share? 

Any favorite stretches that make a huge difference for you?

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Filed under Marathons, Trotting, Work out

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