KristenRuns

Week starting May 28, 2017

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Location:

New York,NY,USA

Member Since:

Nov 19, 2013

Gender:

Female

Goal Type:

Age Division Winner

Running Accomplishments:

5K PR = 18:47 (Winter 2014)

10K PR = 39:24 (Fall 2012)

13.1 PR = 1:31:24 (Spring 2014)

Short-Term Running Goals:

1:30 Half Marathon

 

Long-Term Running Goals:

Stay injury free.

Favorite Blogs:

Miles:This week: 0.00 Month: 0.00 Year: 0.00
Swimming Lifetime Miles: 43450.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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Swimming Miles: 3800.00
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45 minute swim and core/PT strength at Chelsea Piers

Swimming Miles: 1800.00
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Swim - w/u 100y front & 50y kick. 2x100y @ moderate (< 2:00) 2x100y kick. c/d 100y front & 50y kick Core / upper body weights Stretching Chelsea Piers

Swimming Miles: 700.00
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Weight session at NYSC-GC. 5x 20 leg lifts in Roman chair. 5x side planks w leg raise. 3x back extension 3 ways. 5x leg curls and unweighted squats. 3x hip abduction. 3x dips.

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Swimming lesson with Jahi - learning backstroke.

Weights workout - core, PT, a little upper body - the usual
 

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Got my MRI read today and diagnosed with another tibial stress fracture in the same exact spot as 2015. It's small - just the beggining of one. I've already been off of running for one month. I'm going to be off for another month - maybe 2 months. I go back to the doctor in 4 weeks.

Not under the kind of restrictions I was last time...I am only not supposed to run and take ibuprofin/NSAIDs (have been shown to affect bone osteogenesis during fracture healing).

I'm going to take these 4 weeks and improve swimming - espcially backstroke and continue weights - especially core and flexibility.

What did I do wrong?

November – average 20 miles a week. December was about the same. Took two weeks off Christmas and New Years. Then ran three hard weeks – 33, 21, and 40 (with a half marathon race). Then tibia started talking to me in February. Cut mileage a lot but continued to do races in Feb., March, and April.

Things I will do better in the future –

  1. More rest before and after races. I had difficult training weeks the week before races and tended to take an easy 5 days after races. I need to do no workouts the week before a race, and I would also be better off skipping a long run on the weekend following a race. I should really take 2 weeks off of all workouts after a race.
  2. Ease up mileage after extended breaks. I can’t just jump back in after weeks off like I have been doing all year with hard weeks or races.
  3. Run easy miles slower. Most of my runs were about 8:00 this fall and winter. I became a speed demon after the hot summer was over. It felt so good and easy to run 8:00 but that was too fast. My best half marathon pace was like 7:10...
  4. Better form. I got a form evaluation when I started PT last month. I had changed my form and had become a major heal striker, especially on my right side. I was majorly overstriding and created bad ground force angles. Also hips were dropping a little bit. So need to improve core, hip, and glute strength and continue on improving form.

Things I did well – full rest day every week. Just a few double workout days (second workout was always yoga).

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Early morning swim...

W/U 200 freeeasy; 300 yards back stroke.

2x100 easy (2:15); 2x100 moderate (2:05); 2x100 hard (2:00) (all free)

C/U 150 free; 100 back stroke; 50 free.

I was out late last night and didn't get much sleep. This swim was a struggle! Back stroke felt pretty good. I'm getting it.

30 minutes of weights - core, PT, upper body.

Swimming Miles: 1300.00
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Swimming Miles: 3800.00
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