For the last few months, I have been concentrating on running and only on running. Here is a little backstory. In August I ran a marathon in Washington state with two friends. The marathon was beautiful and the course a gentle downhill, but I aggravated an already injured hip during the race.
This would not have been terrible if I could have taken some time off to recover, but I had the Marine Corps Marathon on my schedule the last weekend in October. I decided to compromise. Sort of. I didn’t run the week that hubby and I visited Italy, then resumed “running” on the elliptical machine.
In between marathons, I focused only on running, mostly on the road, but supplemented with workouts on the elliptical, foregoing all other forms of exercise. I didn’t want to take the chance that cross-training was making my injury worse.
Now that the Marine Corps Marathon is over (big sigh of relief), I can resume the cross-training I love. I feel like a kid in a candy store! Typically, I would rest after a marathon, but because I really didn’t exert too much effort during the race due to the injury, I felt like I was ready to resume workouts right away.
I started out on Monday with a swimming workout. I have a routine which takes about 45 minutes to complete that consists of some 200-meter repeats, some laps with training flippers (for my legs), and some 150-meter repeats. Swimming makes me feel so good. All loose and stretched out. Very low stress.
On Tuesday I did a short run on the bike path behind my house (don’t judge!) My hip was a little bit stiff, but not sore, and I only ran for three miles, slowly. It felt great to get back out there.
At the suggestion of Wendy from the blog Taking the Long Way Home, I discovered Five Parks Yoga. I love these free online yoga videos! There are so many options, with a wide variety of classes of different lengths and intensity levels to choose from. I did a recovery class on Tuesday, then played around with crow pose.
On Wednesday I took my first Body Pump class in a while. I had to back off my weights a little bit, but it felt good to do some strength training. And, um…I ran again, too. Just a short run.
Thursday brought another pool workout similar to Monday’s and, yes, another run.
I took Body Pump class again on Friday with my favorite instructor Leslie. She is so enthusiastic, she makes you want to push yourself a little bit because she is right there with you having fun. A brief run preceded the Friday Body Pump class (do you notice a pattern here?) Saturday I did a slightly longer run with Bill.
In an attempt to strengthen my upper body and core, I started to do either push-ups or a plank every day. When I first began to do Body Pump a year ago, I could not do even one push-up from my toes. I am currently up to 14 from my toes, followed by 14 from my knees. Still not stellar, but progress is being made. I began holding a plank for one minute and worked my way up to four minutes.
Add in the mile I walk with Benji (my dog) every day, and that wraps up my workout week.
So. My hip. I have exercises from my physical therapist that I do faithfully twice a day, but I still have some pain, especially when I sit. The longer I sit, the more pain I experience. For a long car ride, I bring along a lacrosse ball, which, when properly placed, alleviates the pain. But I think to permanently dispel the pain, my course of action is pretty obvious.
Sit less. Run more. That’s what you were expecting, right?
I am linking up with Clean Eats Fast Feets for her Week in Review, Nicole and Annmarie for Wild Workout Wednesday, Coach Debbie Runs for Coaches’ Corner, Fairytales and Fitness for Friday 5, and Holly from HoHo Runs and Wendy from Taking the Long Way Home for Weekly Wrap.
That’s a pretty busy recovery week.
I wish I liked cross training.
I just work and run. I guess that’s better than sitting around.
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Working and running are way better than sitting around. I like the variety. I missed cross training when I was training for the marathon.
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You are amazing! Whenever my body sends me a prompt (sore knee, tendinitis, lower back ache, hip pain), I regroup and modify. My body is telling me to change something up. You are doing such a great varieties of things for overall fitness; planks, yoga and swimming can’t be beat! I say that because those are the things I can do ha ha . I admire anyone who can run long distances. You are indeed inspiring!
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Thank you so much for your very kind comments. Regrouping and modifying are probably the best strategies. I want to be able to run for a long time.
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Oh my…that’s a lot! I’m tired just reading it all. I do like the running in the woods though.
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Haha! Thank you, Kara. I like running in the woods, too.
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When do you do anything else? I purposefully run 5ks because of the time it takes to train. A brink 10 milers is three times the distance and it’s easy to do sprints that help in the short go. A marathon is just to much for me!
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I am retired, Dennis. I have all day every day! 🙂
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Ugh. My work is handing out severance packages right now but I don’t qualify. My wife would like me to retire so I can spend the day staring longingly into her eyes. I’d like to retire so I can read and write all day. But that’s really what I do at work and they pay me for it!
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My hubby is retiring in December. I can’t wait! I want to travel, and his limited vacation time really puts a crimp in that!
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Very brave woman. Love your new shirt, its different than the other running shirts I have seen.
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Thank you, Anita. I have so many race shirts. Some of them are very nice.
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The smoke and pollution where I live are so bad right now that I’m only exercising indoors, and that pretty sparingly. So I thank you for doing enough workouts for the two of us 🙂
Honestly, I think that as we accumulate wisdom (aka years), we have to figure out how to accept a certain amount of aches and pains. Maybe better they come from overexertion than disuse . . .
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Yes, I agree. What is the quote about “rather burn out than fade away”? Take care, Jan. Thinking about you and your beautiful location. So distressed about all the devastation going on out there.
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Your crow pose looks good to me! I”m glad you tried Five Parks Yoga. I just love her style. So low key and “normal”. I enjoy my cross training immensely! I’m not a swimmer, but I’ll do all the water fun things!
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I love my cross training as well! I am missing swimming right now since all the pools are closed. I need to find a new place to swim inside. Have a great week and happy Thanksgiving
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Our local rec center has 2 pools, which I love. Happy Thanksgiving to you, too!
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Training flippers sound wonderful. I’m not a confident swimmer, but I think the main reason I wasn’t as sore after my second half was that I pottered around in the pool a bit after it.
You chose a great pic for the WRap, I had to click through to see what it was as it almost looked like you were levitating
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I use the floppers to just practice kicking. I don’t use my arms at all for that part of my workout. It’s actually my favorite part of swimming for me! 🙂
If only I felt like I was levitating while planking! 🙂
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What a great variety this week! I’m glad your hip is feeling better. I have a hip issue. The worst thing? Laying (and turning over) in bed. Sitting is the next thing. It really doesn’t hurt while running. I just feel decrepit otherwise. Funny you mentioned your cross training may aggravate yours. I came to the same conclusion over the summer. The less “other” stuff I did, the better I felt. Thanks for linking!
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Haha! I know what you mean – I feel decrepit too! Sorry to hear about your hip issue. Lying in bed doesn’t bother me, but sitting, especially riding in a car, is painful. Thanks for the chance to link.
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Believe it or not, the best cross training for your hip is ballet. The barre exercises work range-of-motion in your hip joint, strengthens the muscles that help support your hip and lubricates the joint. If I hadn’t found these, I would be in a wheel chair now. I only had to have one hip replaced instead of both.
I would recommend Battement Tendu en croix, and ronde jambs: https://www.youtube.com/watch?v=Ci1oTW_dzyk and https://www.youtube.com/watch?v=RyQh8p1lrVo&list=PLB6E274FFB3671C4D
I imagine you might think you are past the age of ballet, but the exercises work.
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Thank you so much! That makes complete sense. I will check out the exercises. I used to do ballet when I was a teenager, but that was a lot of years ago! 🙂
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I just signed up with a personal trainer to help with my strength training cross training as I tend to stick with just cardio cross training as I enjoy it more. I do need to get back into swimming. Glad you are actively recovering and having fun!
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Oooh! Congratulations. That is exciting! Good luck with your trainer.
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It’s always so nice when you have more free time after marathon training to get back to things that you really enjoy. It always seems like sometime takes a backseat during marathon training because of all the miles we have to run.
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Yes, exactly. I am really enjoying the variety of cross training now that I have the time! 🙂
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That’s an amazing schedule as you still recover from your hip injury and after such a rigorous race back on October 28th. I read the lacrosse ball information with interest as I am having pain for all the sitting I do – I get to work at 11:00 every day and now with blogging having really taken off this last year, plus trying to keep up with social media, online news, etc. I am shifting around a lot by the time I am ready to go to bed (like right now) … I just watched a video about the lacrosse ball – have to explore a little more for long sitting periods. My mom suffered terribly from sciatica and spent many hours of her day sitting, so was often in excruciating pain. She was hit by a car at age 11, spent the next four years in a children’s hospital, then 42 different orthopedic operations in her lifetime – she had to sit at an awkward angle and the sciatica made it worse. We tried many types of chair pads – none were workable for her.
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Oh, your poor mom! The lacrosse ball has worked well for me. It’s gotten so bad that I need it for even short car trips.
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I am going to try that idea, or even a tennis ball in the meantime … the cushion I sit on is upholstered and the indentations don’t help – most cushions are only flat if they are very narrow.
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I might try a tennis ball too. the lacrosse ball is firmer and relieves the pressure on my sciatic nerve.
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I wish my mom had known that as we tried so many cushions the last few years with her. I saw the tennis ball when I was Googling around for lacrosse ball.
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Meant to mention that my boss swims one mile six mornings a week and two nights a week he swims as well. He had an injury on his bike a few years ago – went over the handlebars and had a third-degree shoulder separation and did not take meds, wear a sling or have surgery and the shoulder doc said he could heal on his own as his arms and chest were strong from all the swimming. My boss is 71 years old.
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Wow! Your boss is my hero! He is much more dedicated than I!
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He swims in a local high school pool and he/his wife buy pool time for morning/night and he swims laps. He’ll go out when it is bitter cold and jump in the pool every morning at 6:00 a.m. – oh my! But in the Summertime, the schools are closed and they has an outside community pool so he/wife swim there from mid-June til Labor Day when the pool closes.
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I wish I loved swimming (but I kind of detest it LOL); it is such a great compliment to running. Way to go on the planking!!! Isn’t it fulfilling to see all that progress? 😉
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Swimming can be kinda boring, but I always feel great after I am done. I finally made 4 minutes on the planking (after I published this post, of course!) 🙂
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You are such an inspiration! I haven’t really done laps in a pool in years but I always loved how it made me feel after!
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Awww…thank you so much. I don’t have a little one like you do! I have much more free time now, than when my kids were young! 🙂
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I love how you are embracing cross training. Especially as we age, it does a body SO good. I learned to swim 3 years ago for triathlon purposes and it’s one of the best things I’ve ever done for myself.
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Yes, I agree. I started swimming to train for a triathlon and just kept going. I love how I feel aftereard.
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…I’ve heard that pains is your body telling you something!
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I know. I usually plug my ears and sing “Lalalala” really loud! 🙂
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It’s a great idea to focus on cross training in between running training plans. I’m about to dive into different types of cross training soon myself!
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I love it! I think I tend to get a little obsessive about running, so the variety is good for me in a lot of ways.
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I’m going to assume the answer is yes here, but have you tried using a foam roller on the hip? When my legs get tight and sore, it works wonders (if I can get past the initial pain of course).
I love swimming. It makes me feel powerful. I’ll have to check out the free yoga videos. Thanks for sharing.
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I foam roll my hip like it’s my job! 🙂 You are right – it does wonders. I can’t even imagine what my hip would feel like if I didn’t do it.
The yoga videos are well worth checking out. Hope you like them. They come in all different lengths. Some probably within toddler-nap time limits.
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My gosh, you are amazing! Thank you for the link to the free yoga class, I will check it out. If they have basic classes it will be great. I’ve done Yoga at beginner/intermediate level off and on for years. Everything you mention — from running marathons to crow pose advanced Yoga — is out of my league. More power to you though!!!
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Thank you, Sallie. 5 Parks has all different levels of yoga classes – all free. I hope you can find one for you!
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You lost me at ‘Marine Corps Marathon’ – I’m exhausted just thinking that far! 😉
Sorry to hear about the hip. I believe there are 2 types of pain ( ok there could be more, but…), one you can work ‘through’ and one you have to listen to. Pain can be a good indicator you are doing something you should’nt – like sitting on a thumbtack. 😉
And as for a ‘theme’…. hmmmm… let mee seee…
Nope – nuthin’ comes to mind! 😀
(Run Forrest. RUN!)
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Ha! But it wasn’t too much exertion. I ran slowly!
I was trying to describe the 2 kinds of pain to my physical therapist. She recommended that I do a type of stretch that caused me to feel pain, and not the hurts-so-good kind either. The “Ouch!” kind!
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I believe you about the exertion level! 🙂 Of course, our bodies react to both excess ‘stresses’ and prolonged, continued ‘minor’ stresses (overuse). Pain can sometimes only be fixed by resting a while. 😉
Take care, Laurie. 🙂
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I just could run no more than 1 mile…lol.
You have such a great training.
happy Tuesday.
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Thank you, Tanza. When I first started running, I couldn’t even run 1/4 mile! Happy Tuesday to you too.
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Sitting is my greatest downfall, even though I run and my job is mostly done on my feet. I blame blogging and social media! That’s quite a “recovery” week! Cross training for the win! I hope your hip continues to feel better.
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Thank you, Debbie. I am hoping my hip continues to improve, too.
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You’re crushing the cross training game! I also love to cross train. It keeps me from getting workout boredom, and it challenges other muscles!
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I have to cross train or go crazy! 🙂 Thank you, Nicole!
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I love to swim too. Unfortunately the last few months have been too busy to carve out the time, and I just don’t seem to be able to do it during winter. No reason, just the thought of all the clothes, on, off, and on again . . .
And I think 26 push ups is pretty stellar, actually!
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I just went swimming today. I got everything all packed, went out to breakfast with my son and grandson, went to the rec center, and….forgot my swimming suit! Had to go home and get it. 🙂
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Oh no! I haven’t done that . . . yet. 🙂
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Hip pain is an enigma! The pain I had after my 30K flared up briefly last week. Sitting, laying, running are all fine…but walking was what irritated it. Who knows what’s going on in there! At least I already have a PT appointment scheduled next week.
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Oh no! I hope your PT gives you some good news. I am still doing the exercises my PT gave me, but not going to therapy anymore.
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I’m glad you were able to get back to cross training! It sounds like you have a great mix of workouts to do. I hope your hip continues to improve.
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Thank you, Lisa. I am really enjoying the variety right now!
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Sorry to hear you are having hip pain. I’m sure Benji enjoys his walks every day though. We try to take ours out as well every day.
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My hip is getting better, but it’s definitely not 100% yet. Mr. Benji loves his walks!
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I hope your hip continues to improve! I love when I don’t have an agenda and I can do whatever cross training I want to whenever I want to. Enjoy!
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Yes, it’s a good place to be. My hip is better, but not 100%. Thanks!
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Sounds like your back on track!
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I’m getting there, Patrick!
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Why do our bodies fight us so much as we get older? You’d think they’d appreciate all this running we give them. I do like your course of action – sit less, run more. Hope your hip heals completely and quickly, and the pain is soon a distant memory.
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Ugh! I know. getting older is not fun! I am at the point where I think I need to give my hip a little rest. Unfortunately!
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