Vegan Bodybuilding & Fitness

I used to have one of these, and updated it religiously. I have a lot less time now than I used to, but I am going to try again now that I'm finally back in the game where my running is concerned.

Here's the link to my old training journal:

viewtopic.php?t=7013

In January I started physio for a minor hip flexor strain. My running was sporadic for the next six weeks. Towards the end of that I realized that things weren't quite as fixed as I'd hoped they were and started seeing a massage therapist for ART treatment. At the same time I got really sick, and couldn't run for three weeks. Well, at the end of the three weeks my hip flexor strain was completely gone. Which is great, but since I hadn't been able to run or do any physical activity I had lost muscle mass as well.

So I've been building back up since then (early March) and I'm back up over 40 km/week and while I'd ultimately like to be around 60, I'm being really careful not to let the strain develop again. the massage therapist says it's the result of a few things. Firstly, my right femur is tilted inwards, which she says is likely from years of sitting with that leg crossed over my knee. So I am being vigilant about not doing that anymore. The other thing is I am very inflexible through my hips and legs, which contributed to the strain on my hip flexor. So I am spending 40-60 minutes a day 6 days a week stretching and doing strengthening exercises for my legs, hips, glutes etc. I hate it, but it needs to be done.

Today I ran 15km, which is my longest run since I started back up after being sick. I also did about 80 minutes of stretching and strengthening today. It was not an easy run; the course covered a LOT of uphills and I was running uphill into the wind for a good portion. I'm trying not to worry about my times too much at this point, I'm more focused on regaining my strength and stamina.

I am doing a 5k race next weekend. I don't expect to PB, I just wanted to get in a race before my big race which is a half marathon on May 25. I'm hoping to run it in less than 1:50. My training plan for the next week is pretty low mileage because of the race:

Tuesday: Run home from work (13.5k, lots of hills)
Wednesday: Speed work group (7k or so, indoors)
Friday: 8k (maybe do some hills or fartleks)
Saturday: 2k jog
Sunday: 5k race

You ran 15k, that's great. There lots of hills and wind where I live too, and today it was still snowing and pretty cold. I'm used to run 5k, but you motivate me. Tomorrow morning I'm gonna do a longer run.

Keep on the good work.

Welcome Home Pamela

Glad to have you back !!!!!

Tashie

I heard it was snowing in Montreal... fortunately we didn't get any here.

I was up to 26k for my long runs before physio. 15k seems short mentally, but physically it's taking some time to get back to where I was. When I started running last year I swore I would never run further than 5k.




Thanks Tashie.

What is ART?

It sounds similar to IT band syndrome, which based on internet descriptions I think I may have. I need to get my buttocks to an orthopedist and find time for regular stretching.

It is encouraging to hear that a massage therapist is helping. I've seen such people advertise in my area and I have been wondering if it is one of those "alternative" things that never really works.

ART is Active Release Technique. A woman at my running group suggested it.

http://www.activerelease.com/

The correct term for what I had is an Illiopsis strain. It wasn't bad enough to make me stop running, it was just in the very early stages. The massage therapist (who is a very successful ultramarathon runner) seems to think as long as I stay stretched out well and do a bit of additional leg strengthening, it shouldn't come back. It was like a repetitive use injury.

I recognize the name of the technique.

Good to hear about a positive response. I've been burned by alternative medicine practitioners promising cures, but only after huge amounts of time and many visits.

Glad to see you're back. You have really inspired me with my running endeavors. I know what you mean about thinking that you'll never run further than a 5k. That's what I thought, until about a month ago. Now I'm thinking it's possible for me to do a 10k, I'm almost there now in my runs. Just have fun running again, and the rest will come.

Welcome back...lets hope this sickness thing leaves you alone all season. This just means good fast races late in the year

Aww, thanks.

I ran home from work today (13.5km) and it was fantastic. I felt strong, and the weather was beautiful... 12C, very little wind. I ran at a 5:33/km pace which is faster than I've been running lately, although still slower than my desired race pace by a fair bit. One thing I love about running home from work is it's a hill workout as well. There are 5-6 hills of varying rise and distance, so I'm really getting a lot done when I'm out there.

Oh, and hi Jeremy.

You go girl !

On Wednesday night I went to my speedwork group, which was a lot of work. I think the air quality in the dome is worse than outside. We did 4 x 1600m at half marathon pace some of the time, and 10k pace other times.

Every day I spend about 25 minutes at least stretching, and roughly every other day I do strengthening as well. Today I went to my massage therapist for another ART session and she says my right leg is noticeably stronger than it was last time i was there a few weeks ago, which means my efforts are paying off!

Tonight I'm doing 8-10k, off Saturday, and then the 5k race is Sunday morning.

I'm so proud of you Pamela


What has the weather been like?

Nice to see you doing some speed work Hopefully the legs are still there in the morning

Thanks Tashie! The weather has been beautiful. It was 13C and sunny when I ran home from work, and tonight it was around 20C for my run. Todd and I did 8k, mostly easy.



Ugh, I do it but I don't like it! But I am going to keep going out to the group through till mid-May. After that, we'll see. Maybe again in the fall before my races then. Any idea if it'll be much of a help all summer? I'm not sure I have the motivation to do it on my own.