Meet RJ! Our adorable soccer playing, and joke telling patient of the month. This is how he came back from a broken hip at 12 years old.Read More
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NYC Marathon Training: Day 39 After a fun, rare night out watching Real Madrid defeat AC Milan at Yankee Stadium last night, I was not exactly jazzed up for a run after work and less than five ours sleep, but the key words for today are: Dig deep.
There will be many days like today where the last thing you want to do is go for a run, but we've made a commitment and that requires perseverance.
So, since the weather wasn't great and my family was heading to the gym, I decided to hit the dreaded treadmill. As much as I truly dislike running nowhere, it is good for one thing....interval training. So, that's what I did. I got a great sweat in less than 20 minutes and that was good enough for today.
IRON PT WOD: 5:30 PM
10 x 1 minute intervals @ 6 minute pace (10 mph) with approx. 1 minute jog/walk rest at 4-6 mph
Stretching, foam rolling and some ankle strengthening with theraband
Hot tub at the pool...ahhh
NYC Marathon Training: Day 38 I felt great after a day of rest hence several sub-8 minute miles during my journey. After I returned home, I found myself rushing my stretching a bit when I remembered what I tell my other runners.
Be sure to stop short of your home somewhere and stretch.
This will ensure that you do it. If you're like me, you get distracted by kids, phone calls and other activities when we wait until we get home.
So, pick out your stretching spot!! It could be at a particular stop sign, tree, parking lot..whatever...just do it!
IRON PT WOD @ 9:00AM –
6.38 mi; 53’27”, 8:34 pace; 768 calories
Minutes/mile: 9:14, 7:15, 7:59, 8:16, 7:48, 8:48
20 pull ups
Leg lifts (on my side)
NYC Marathon Training: Day 36 It was humid from the very start of the run so I was happy that I brought along extra water and gatorade. I wear a hydration belt that holds up to 4 small water bottles whenever I run longer than 7-8 miles. Otherwise, I'll just run with a bottle in hand.
I also like to take a GU energy gel after approx. 45 mins of running on my long days to help replenish carbs, amino acids and electrolytes. So make sure you stay hydrated and replenish your carbs and electrolytes!
IRON PT WOD @ 7:00 AM - Slow long run
10 mi; 1 hr 31 mins, 9:13 pace; 1119 calories
Olympic note: CONGRATS TO USA WOMEN'S SOCCER TODAY!! What a great goal in the 123rd minute by Alex Morgan!
An Injury Affects Everything
Tuesday, April 24th 2012
10:02PM - Text from Jack, Soccer Coordinator:"Will you be at the game tomorrow night?"
10:10PM - My 1st response:"Count me in. I'll be there!"
10:15PM - Erased response and wrote:"I'm probably gonna take off for a bit b/c my knee is still suspect. Sorry for the crappy news. I'm not happy about it!"
10:20: Sulked on the couch!
So this is what it feels like! It's taken a few weeks to really come to terms with it, but I'm officially battling an injury. For years, I've treated patients who have been sidelined, and I've seen them nod as I go through a list of things they need to avoid doing so their injuries can heal properly. I can hear my lecture now: "You cannot play in the baseball game this weekend. You have to quit picking up your twins so much. You must modify your marathon training!" Looking back, I realize those patients must have been trying very hard not to roll their eyes at me. It's definitely a lot harder than it sounds!
Where it all Began
The problem all started when I began playing soccer in March (remember the post on DOMS). I hadn't played competitive soccer in four years (kids, work, etc.), and I was super excited to get back out there. Well, the first game came around, and my knee started hurting 30 minutes into the quick cutting and sprinting. I battled through five of the eight games before I finally had to listen to the advice I give to other athletes and "weekend warriors". If your body is telling you something is wrong, stop and listen!
Importance of Pre-hab
This brings me to the importance of "prehab", which is basically your own preseason training for the sport or activity you plan to do. It was naive of me to think I could do sprinting, jumping, and lateral movement at 100% effort without doing much preparation. If you're looking to begin (or get back into) physical activity like soccer, softball, golf or charity 5Ks, prepare for it. Don't go to the driving range or batting cage and hit 50 balls if you haven't previously done spinal rotation exercises for strength and flexibility. If not, you will get hurt!
Every collegiate and professional sports league has preseason training for a reason, so it makes sense for amateurs to do the sam. Even though you might not be making millions from your own athletic endeavors, they are still an important part of your health and enjoyment. The next time I get big ideas and think I'm 19 again, I will definitely take my own advice and ease on in. I hope you do the same!