TOTAL MILAGE THIS WEEK: Swim 0.5 miles | Cycle: 85.2 miles | Run: 13.2 miles |
Comment: Sometimes you just have to accept that life gets in the way
This week I haven’t managed to get much of anything done really… although I did reach all 5 gym sessions (I consider this to be my cross training, something I think is more important than getting in the miles). Although I don’t feel great about not doing a run commute this week (I’ve been unable to run with a backpack after last weeks long run disaster) or missing my LSR, I think that the benefits I will gain from “resting up” for a week can only help me in the long run. With that in mind I decided to share my top tips for staying well during periods of intense training.
- If you have any small niggles, go see a physiotherapist. It is quite apt that I am writing this post on the same day as the great north run because it was this race two years ago that I learned just how important this little piece of advice is. I trained really hard for what was to be my third ever half marathon, and had been ignoring a slight twinge in my knee choosing to patch myself up with kinesiology tape and get on with it. It was a beautiful day on race day, I started off running the fastest first two miles of my life and bumped into an old school friend on the way (what are the chances??) so I was in pretty high spirits when at 2.5 miles in my IT band gave in and I had to run/walk the remaining 11.5 miles in agony. I finished the race eventually but I was out of action for several months afterwards. When I finally gave in and saw a physio he diagnosed me with a glute weakness and gave me some exercises to do and within weeks I was right as rain. The injury still bothers me from time to time but I now know that doing my exercises will sort it out before it becomes a problem. If I had just gone to see a professional as soon as my leg started hurting, I would have had a much more pleasant experience at the GNR and maybe even prevented future injuries.
- Practice a little self-massage. Now I am as terrible as the next runner about getting the foam roller out and doing some rehab but one thing I always make time for is the power plate machine at the gym. Its fantastic for a post run massage! The pictures below demonstrate my favourite positions using this machine so next time you’re in the gym, instead of ignoring that weird machine in the corner that nobody uses… get yourself on there and give it a go.
- Make some time for yoga and mindfulness. So, I am a bit of a yoga nerd. I only tend to make one full session a week but I often practice little poses by myself at home or in the gym (especially balancing poses which are my fave!). I favour a vinyasa or ashtanga style of yoga but every now and again I try and do a bit of yin to help get into a really deep stretch. Even if you can only manage 15 minutes a day, there are loads of youtube videos that you can follow, although for me nothing beats an instructor led class, especially if you’re new to yoga and would like some guidance. If yoga is not really your thing, you can still benefit from spending a little time focussing on you, with a bit of meditation and deep breathing. This week I have been lucky enough to try out a new app by Thrive that made me take some time out of my day and practice some breathing and relaxation techniques. You can read more about the app here.