Sunday, January 24, 2016

Being Sore Makes Me Happy


MondayCycling 9 mi (42:06)
53 min. kettle bell/core
Tuesday Rest!
WednesdayCycling 13.60 mi (1:07:38) 15 min. stretching
ThursdayCycling 7.30 mi (35:55)
40 min. upper body
FridayCycling 9.70 mi (51:55)
40 min. leg work
SaturdaySnow day lazy
Sunday Snow walk 5.5 miles ;)


       run buddy and I decided to get out and walk today



       we were thrilled the sun came out - it has looked like this since Friday
We don't get much plowing here.  The roads are packed. A little melt happened in the sun today, and now as night falls they are like a sheet of ice. The over night is supposed to be 15 degrees. 
It felt so good to get out in the sun. My foot doesn't love it, but it doesn't seem to make it worse. 


It is still all about two wheels and a sore tush! Seriously, I am going to need to wear my padded shorts to ride the gym cycle, I just don't want to. 

I made my quads sore last week! Why, am I so excited that I said ouch and ooompf, as I was going up and down my steps, because it is progress. 

My leg work outs have been so limited because my inner knee area is tricky. I have been trying to figure out what I can do for a long time. I tried body pump class a few times and was out for days. I even went back and tried to do the lunges and squats with no weight and my knees still throbbed. Eventually, I started trying to do one leg exercise after my upper body  work out, to see what I could get away with. Lunges put me out, but squats are in. 
It seems like every time I say I am going to work legs though, some other issue pops up, and I would skip the leg work to preserve my running
  • I am training, I don't want to miss or hinder runs
  • too sore from speed work 
  • too close to the race now
  • my knees are already achy
  • my hamstring is tight...

you know how it is??

The past few weeks though
  • no running 
  • no excuses
I had to cut all my calf work, which makes me sad, because I have managed to keep my calf muscles pretty healthy since my stress fracture, but right now my foot can not tolerate it.

So for now my leg work includes: 
leg press
squats with hand weights
glute machine
kettle bell squats
quad lift machine


being able to add this quad work in is a little victory for me :) 



I hit Boom! 

I am quite the lightweight when it comes to leg workouts, but I am starting to feel stronger. 
I will try to work on inching the weight up soon...

Do you have a favorite leg exercise? 

I am linking up today with my friends, Holly @ hohoruns and Tricia@ MissSippiPiddlin you know, those marathon running gals! 
Share something from your week! ㋡ Check out the etiquette here

50 comments:

  1. I am happy you can do more leg work now! :) And that it was in the "boom" area on the chart. HA!

    I hope your roads don't get icier!

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    1. Haha, the boom is the target area :) Maybe i can make some progress with my leg strength.
      They called school for tomorrow, so I will be enjoying one more snow day before I go to work.

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  2. My trainer and I have laid off the legs the last good month or so, ya know will all the marathon training miles. Now that it is over we are going to get back into legs more. I been reading and it has both of us pondering. Seems to me our quad muscles would be the strongest but I've read to help issues with ITBS, strengthen the quad muscles.... We'll see. I'm upping my game on the weights anyway. I'm glad to see your focusing on where you can improve in other areas. Still thinking of you, and your news on your foot!

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    1. Working those quads should help with the IT band issues for sure! I am a quad/glute runner all the way, but stronger quads should still help with stamina just lifting the legs and should help on hills, so i am going to try!! Now is good time between races for you to work on it :)
      Thaanks, I have been trying to work on a few timelines to relive my anxiety about not running, but I am going to be patient.

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  3. Glad to hear that your able to do some leg work. It seems like everyone is being bombarded by snow

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    1. Did you get a big snow hit!?
      Thanks, I am trying to keep some of my strength up :)

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  4. I love that happy sore feeling! I call it MONDAY. Seriously, as a lifelong summer weekend water skier, that's what Monday was all about. I'm glad you are focusing on what you can do. I still feel your break is temporary. What you are doing now will definitely help you in the long run. "Run" Get it? I didn't get outside today but should have. It was sunny. I was too lazy to unhitch the bike from it's trainer. Ha! Have you thought about getting a trainer? Mine was very inexpensive! Thanks for linking with us Karen!

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    1. Happy sore is the best :) That is what keeps me going!
      Ha! I bet after hours on the water you can feel all sorts of muscles. lol that will happen to me if I hike again, it has been a long time since now, since I had a good five hours climbing up a mountain. I need it soon!
      The sun was good, a mood lift for sure.
      I have not really thought about a trainer, but I will look into it. I thought they were pretty pricey.
      I wish my break was going to be temporary but as each day passes...idk. I just hope i can have a conversation with my sports guy about what is realistic, not the give it up, lecture again.

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  5. I love the "sore feeling" but I don't love the foot pain. My PF is angry at me today. Too bad so sad. I'm going to keep on keeping on!

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    1. Darn PF. I hope you can find some relief soon.
      I am tired of pain at this point...but I love being sore. I am going to do what I can.

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  6. I'm pretty happy the plows kept up in the neighborhood. It will be very cold again overnight so any melt will refreeze for sure up here as well. In terms of leg exercises, I think I'll always be a fan of barbell back squats and deadlifts. My coach has me doing a lot of single leg stuff like pistol squats and reverse lunges, which are also good. Keep up the good training!

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    1. I have not tried dead-lifts or barbell squats, I hope to get strong enough to barbell, I feel like I am close. I am going to youtube dead lift form :)
      It is going to be sunny again tomorrow, I hope to get a walk in a again.

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  7. I love doing leg exercises! Squats and lunges are great and I love being sore as well. Coming back from an injury is rough and it's hard not to over do it.

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    1. I think happy sore is the best :)
      I don't want to hinder my healing, but I am trying to find some ways to stay strong.

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  8. Even though your foot has been bothering you, you have been doing well getting your workouts in. I teach body pump and that is a killer workout. I can always feel my legs a bit more the next time I run after doing that class.

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    1. I love body pump! I hoped it would work, and I may go back and just try to do all squats in place of the lunges. I like being pushed in a group class, that is part of the fun :)
      Sometimes I could feel a good strength workout a few days later on a run lol

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  9. As always, you killed your workouts this week! :) I haven't done lower body in awhile.... Writing a post about it on Tues. It makes me sad that I can't but squats and lunges bother my knee/IT band. :(

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    1. Thanks Megan :) I am trying to stay busy even though I can not run. I need something to keep me happy.
      That stinks you are feeling that again! Have you tried just isolating the moves and seeing what is hurting you the most? I feel your sadness, I get so frustrated not being able to do what I want! and I know you do too:(

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    2. i have been too lazy to isolate. I am going to do that. I AM GOING TO DO THAT.

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    3. It took me forever! I started doing this months ago, but I have not been consistent, maybe now I can actually do a few things. I keep trying to convince some is better than none of course as I battle weight gain I have a new level of the blah. It is very hard to stay motivated when something is always hurting. Hang in there!

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  10. This is great! Over time you will no longer be a "lightweight" leg lifter :))) My favorite leg exercise - Kickboxing! True story.

    I look forward to reading more of your posts!

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    1. Thanks! I hope I can get out of lightweight status :)
      Thanks, for stopping by!

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  11. Great job staying active even if you can't run! That muscle soreness chart is funny, I can think of a few times I have hit the last level, and probably most are after really tough races. I much prefer the BOOM level!

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    1. I have hit the last level a few times as well, it is ALWAYS fun getting to that level, but once you stop moving it is some sad stuff lol Booom is good :)

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  12. I was going to suggest leg extensions but you're already doing them. I think you've got all the leg bases covered. Maybe add in a single leg deadlift for a change up. Or lying hamstring curls on a stability ball. Good for you for focusing on what you CAN do. That is huge and will take you far. Hang in there and holy snow Batman!

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    1. Hammmys on the stability ball I have never tried! That ball intimates me, but I need to try, it is good for my core too.
      Thanks! I am trying to focus on what I can.
      The SNOW is is just hanging around lol not melting

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  13. We still haven't seen any plow on our street! I hope they come today when we can beg them not to push all the snow to end of our driveway! Great job doing the workouts you can.

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    1. I can get over how much snow you have!
      Thanks, I like the core work out you posted :)

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  14. I also love that feeling of soreness because you know your body is getting stronger. In addition to the regular leg exercises, I've started incorporating hip exercises too.

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    1. That is good! I used to a lot of small stretches for my hips and I have slacked, it is good to keep them loose :)

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  15. I'm totally a light weight too. But I'm working on getting stronger with the leg exercises :) I definitely prefer squats to lunges. As far as the snow, we haven't seen a plow yet either :( But I guess that it's taking a lot of time to do the primary streets and they have to do those before they can get to the neighborhoods.

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    1. Stronger legs will help the running :) It is going to be a slow process for me, but you have to start somewhere right.
      This snow is pretty crazy, I can not get over how much is north of us, hopefully they will dig you out soon :)

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  16. So glad you're out there doing other exercises.

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  17. Yay for leg work! I absolutely love doing squats with a barbell. I feel so hard-core doing it. Feeling sore is a badge of honor, in my opinion - it shows that we are working hard!!!

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    1. and it looks hard core, I need to get there lol soon!

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  18. Leg work is tough if you have foot or knee issues. I'm just coming off some knee problems and I'm back to squatting and deadlifts but lunges and anything that involves excessive bending is still somewhat problematic and leaves me a bit more sore and achey than I should be. Keep at it, that strength work will pay off in spades with your running!

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    1. I think I need to add the dead lifts in :) Lunges are hard on the knees, I hope you get to feeling better soon, the aches and pains are no fun.

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  19. I like lifting weights but always favor upper body. I will do some squats and some lunges, but I find it aggravated my sciatic nerve, so I do some to maintain but not a lot to challenge.
    LOVE the gorgeous blue sky !
    Hope your foot is not too aggravated.

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    1. I always favor upper body :) it is a chore to do legs, but I need to do this - in my mind, it will help my running when I get back. I love winter sun the best :)

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  20. I also love the "sore feeling." ;-) Have you tried just doing old-fashioned leg lifts? You wouldn't have to bend the knee, and if you do enough of them (30? or more?), the muscles will get worked without any resistance (other than gravity). Sometimes I do sets of them while cooking dinner...30 forward lifts, 30 sideways, 30 back raises...then switch legs and do the other side.

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    1. Good one! I do leg lifts on a machine at the gym, but adding some floor work in would be great. I have found some of my usual core work is aggravating my foot because I can not get my weight on it, so adding more legs lifts in would really help me :)

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  21. Nice job, Karen! You guys got a lot of snow. Your road looks how my road looked FOREVER! I would have to drive to other areas to get my runs in where the streets were dry. Happy you are upping your weight training. Love lifting so much. OK, so what is wrong w/ your inner knee? I am sorry if you mentioned it and I missed it. Keep up the great work!!

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    1. Here is a link with a picture abut my knees: http://moreclutterfromkaren.blogspot.com/2014/03/ouch-ice-please.html

      My knees have acted up since about 2006. It has been quite awhile since i had a flare up, but when I first started running they hurt a lot. I did more trail running and it seemed to help. Every once in awhile I will mention I had to ice and it is because they get super stiff, but it goes quick if I rest :)
      They don't plow your roads either?!
      I went and lifted upper body today. I am going to try to not change my routine too much, when I had my stress fracture I did something to my shoulder because I was at it too many days. I swear I am trying to not hurt anything else lol

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    2. They do a great job plowing in our city but they can't get into every neighborhood. The problem was that our temps were frigid in December so the snow on our street just turned to thick ice. That is not how it normally is in Colorado. Our bright sunshine melts everything so this was challenging. We live near a lot of schools, so I would drive just a bit and then have completely clear roads so that was super nice! I will look at that blog post. I have a very tight inner knee but had x ray and MRI and everything is normal. But I can't sit crossed legged or do pigeon pose anymore w/ out it hurting. It bums me out but I just have to live with it. I agree, trying to not get another injury is KEY. Hang in there, girlfriend.

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    3. My knee caps are very tight and it puts pressure on that inner area,. my PT worked on it for months but didn't make much progress. he finally said the more active I stayed the better - use or lose it :) but then he couldn't guarantee it wouldn't get worse as I age, however so far it just comes and goes and icing a day helps! Trust me I hate the aches and completely sympathize for anyone struggling with the aches and pains. I wrestle the same emotions quite often. Hang in there and do what you can :)

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  22. Pretty snow pictures! I love the level of soreness chart! I will remember that one! I was a late bloomer for running as well and that 45-49 age group is a tough one! Keep up the great leg work! #weeklywrap

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    1. Thanks! Yes, it can be a hard time to start but I am so glad I did :)

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  23. I totally admire your determination and ability to workout so frequently! I am working really hard to get my butt to the gym since the injury. I just do not love it, lol.

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    1. Thanks Heather :) xo
      I hope you get to feeling better soon! I struggled a bit more this week and ended up not going as much as I should, but sometimes it is just hard to stay "on" every week. I will get back to it :) Hang in there!

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