Week 1: 7/11-7/17
This is my first real week of training since taking time off after the outdoor season. During the last two weeks of outdoor, throughout the NY state meet and NBN, I was struggling with a painful hip flexor strain. During my off time I started working with Elite Therapy in hopes to prevent future hip flexor related injuries. In conjunction with PT I've started to work with Coach Fiorillo from Fiorillo Fitness on improving my overall joint strength and flexibility. I ran a few times last week but it was pretty discouraging as most of my runs were cut short due to hip flexor pain/stiffness and overall running form issues resulting from the strain. Mileage was not really a focus this week, I just focused on good running form and running pain free.
(7/11)
Today was a huge step in the right direction as I was able to run for 30min without any hip flexor discomfort. Before my run I made sure to really focus on warming up the area so I put Icy hot on my left hip and quad, did a series of dynamic stretches and walked for 3 minutes before attempting to run. I did a 5min stretching routine afterwards. Very happy with today's progress and excited for summer training!
(7/12)
After talking with my dad/coach we decided that I shouldn't push it since I had such a positive run yesterday, so I just biked for an easy hour. I got to watch a lot of Friends though which is always fun. Today I also met with Coach Fiorillo and did a 45min upper body workout, leaving my poor distance runner arms feeling like jello.
(7/13)
Before running I went to PT, I started with a 10min warm up on the treadmill and my physical therapist analyzed my form. Then I spent 1hr working on strengthening my hip flexors and abs. This will be my last PT appointment until I get back from vacation so my physical therapist gave me 20 exercises to do twice a week while I am away. After PT I drove to Community Park where my team meets on Wednesdays to do a threshold workout, I'm not allowed to do any workouts yet so I just went for 5.2mi at 7:40 pace with Jack, a teammate who is also coming back from an injury. My hip flexor felt great, I just need to focus on the rest of my running form too. My arms were a little sore from yesterday's lift but overall a good run.
(7/14)
Made the mistake of running during the hottest part of the day...went for an easy 5 at 7:40 pace. My hip flexor didn't bother me at all which is a confidence booster as now I know that I can run two quality runs in a row without stiffness or pain, so I hope to start running more per run once I get to Maine. After my run I did a 45min lower body/abs routine with Coach Fiorillo which included a warm up, squats, lunges, calf raises and a variety of ab work. It's my second week of working with Coach Fiorillo and I feel like I'm starting to use more correct form while doing the workout, especially while doing squats as I'm able to go deeper than last week.
(7/15)
I took today off because we spent the day travelling to Northeast Harbor Maine where my family will be spending the next 2 weeks. The 11hr drive ended up taking 15hrs due to all of the bathroom and dog walking stops.
(7/16)
Today was my first run in Maine, I went for 5 easy miles and my hip flexor felt great. Whenever I go for a run it ends up being a family affair so we all started together and then everyone fell into their own pace. The loop that we did has a freshwater pond at the end so we all went swimming after the run.
(7/17)
Today I went for an easy 6 with Emma on the carriage trails near my house in Maine. It was a fairly hilly run but I felt strong and my hip didn't bother me, there were so many cute dogs being walked along the way so the run went by really quickly. After the run I ice bathed in the Atlantic for 10 minutes and then stretched...I also fully intend to celebrate National Ice Cream day later.
Total Mileage: 26.54
