The program went a little like this:
- 30 crunches (2 sets of 15)
- 24 bicycle crunches (left, right = 1 crunch, 2 sets of 12)
- 2x30 sec. planking on workout ball
- 15 statioinary lunges (right, left lunge = 1 lunge) with 20 lb. dumbells in each hand
- 15 stationary lunges with 25 lb. dumbells in each hand
- 15 stationary lunges with 30 lb. dumbells in each hand
- 30 hanging leg raises (2 sets of 15)
- 15 hanging leg raises with 10 lb. strapped to legs
- 25 incline sit-ups
- 30 more crunches (2 sets of 15)
- 24 more bicycle crunches (left, right = 1 crunch, 2 sets of 12)
- 24 standing stair crunches
This morning I got up at 5 after a fitful sleep (up at 2:18 again for some reason), had my coffee, did a little writing in the ol' Moleskine, munched down an Odwalla Superfood bar while driving to LTF again and went in for my tempo run.
When I got to the gym, a girl limped past the front desk into the trainer's office with tears streaming down her face. I hoped this wasn't an omen. I also hope/prayed she is going to be okay.
The numbers: 1 mi. warmup @ 9:02, 4 mi. @ 7:30, 1 mi. cooldown @ 9:00.
But the numbers lie. Whatever lunges I had done last night made my quads both tight and sore. Despite stretching for a half hour before I ran (using the uber-effective downward dog yoga position Emily showed me), as soon as I started the tempo portion of the run I noticed the twinge in my hamstrings that basically said "hey. what are you doing. why are you trying to win a race right now. it is early. you overworked us last night. stop it. i said stop it. okay, you asked for it." and whammo. A mildly pulled hamstring.
I rolled it out with a foam roller, and tried to focus my running from my abdomen, which helped with much of the pain, but it was still a struggle to maintain a 7:30 pace for first a mile, then three quarters of a mile, then even half mile intervals were proving to be taxing on both the legs and the lungs. Which led me to two conclusions. One, that I am running the Trail Mix 50k this April to finish, not to win. Two, that it is indeed a very good idea to not do lunges the night before a tempo run. I think I will add a hamstring excercise onto my little torture workout for good measure.
After my run, I'm sure I looked quite foolish in the shower, my back to the pulsating jet of the showerhead turned on max cold (one nice thing about the winter, always an ample supply of near freezing water) onto the back of my leg. I swear it helps though, in lieu of the option of a cold bath. At least it is definitely a muscle pull, and a mild one at that. It means it will just get stronger if I take care of it and let it heal. Luckily, my long run this weekend is only 9 miles.
So as I sit here writing this and eating my Nature's Path Optimum Power oatmeal I have my Ace cold wrap strapped around my hammy and am loving life again.