SU. OUTDOOR RUNNING
Distance: 4.8- 5 miles
Calories: 535 / 35% fat
Max HR: 181 BPM
Avg HR: 146 BPM
Thoughts: So last week was a shit show. Missed 3 key days. I also have found out that I have ACS or Anterior Compartment Syndrome in the right leg.
“Compartment syndromes arise when a muscle becomes too big for the sheath that surrounds it causing pain. The big muscle on the outside of the shin is called the tibialis anterior and is surrounded by a sheath. This is called the anterior compartment of the lower leg. Compartment syndromes can be acute or chronic.”
This sucks. I started to feel it like 3 weeks ago. Sunday, after coming home from a night of drinking and partying, we decided to run outdoors since it was BEAUTIFUL OUT!!! We ended up running 5 miles!
When I run, my shin gets very, very tight. It feels like its going to burst through my skin. This causes so much pressure, that I literally cannot pull my right leg forward anymore to run, so I have to stop. After the first lap of my 2.5 miles was up, I looked at my shin/ankle and saw a golf ball sized lump. When I touched it, it was squishy. There was no pain touching it though. When I went to stretch my shin, it burned, so I had to on/off stretch it for a few minutes. A couple of times, I landed on my heel directly and it sent shocks of numbness into my toes. NOT GOOD. If left untreated, I could do severe damage to my right leg. FUCK FUCK FUCK.
I researched it and found a guy who had the exact same symptoms as me. Luckily, he fixed his problems by buying “barefoot” running shoes to re-learn how to run aka Vibrams. These shoes help people re-learn by using all of the toes for stability, rather than relying on their heels to catch their foot. I “stomp” when I run now. I did’t before, but I guess I do now for whatever reason.
Today I am def. sore. But my right leg is feeling strange. I feel like now I get a restless feeling in it, which I know isn’t good. I have to ice it when I get home tonight before cardio. Luckily no other form of cardio hurts me, just running. So weds I’m going to a running store to get someone to help be buy these shoes. I hope these help, but I don’t want surgery or to give up running. =[
M. CHEST / TRICEPS, CARDIO
DB Flat Bench: 25# x 2 x 20, 30# x 1 x 17
DB Incline Bench: 25# x 3 x 17
Pushups: 1 x 60** PR!!
Rope Pushdowns: 50# x 2 x 15, 60# x 1 x 7, 40# x 1 x 7
Overhead DB Extensions: 25# x 3 x 14
Weighted / Non-weighted Dips: 25# x 2 x 13, 14, 1 x 15
Calories: 261 / 60% fat
Max HR: 139 BPM 70%
Avg HR: 104 BPM 53%
Thoughts: I wanted to do cardio, but after running five miles I knew my legs needed a break. Tonight is cardio based, not running however. I’m going to try and run about .5 miles to see if a change in shoes helps. Tomorrow I have an appointment to go get my gait looked at as well as fitted with proper shoes! Woo! One step forward!
I felt strong with chest. My arms are jello today after doing 60 pushups.
T. INDOOR CARDIO
Stair Master Intervals: 15 minutes
Cross Trainer: 15 minutes
Time: 40 minutes
Calories: 393 calories
Max HR: 175 bpm
Avg HR: 145 bpm
Thoughts: MY LEGS HURT. Those three words say it all. My upper body is so sore, my quads are sore, and I’m feeling effects of training harder. I just sat down after food shopping. It’s about 9:40PM, I’m just about to drink my protein shake and then its time for bed.
Tomorrow is shoulders & running. I’m going to try and run and see how I feel with my older running shoes. I am going to get fitted though. But my paycheck comes in Friday, so then I’ll be making my purchase 😉
W. SHOULDERS / INTERVALS
One mile warmup – 12 minutes
15 Minutes running Intervals – 1.17 miles
DB Shoulder Press: 20# x 2 x 15, 25# x 1 x 12
Plate Raises + Overhead Presses: 25# x 2 x 10
Machine Presses: 60# x 3 x 15
Machine Tri-Grip (Trisets) 40# x 2 x 30 (10 each grip), 30# x 1 x 30
Max HR: 170 bpm
Avg HR: 114 bpm
Thoughts: My legs were still very stiff and sore. Tonight I’m going to have to reaalllly stretch out. Even walking up the stairs I could feel my knees, shins and hams tighten. Oof. But intervals felt really good. I brought the wrong shoes again because I was unprepared. BAD MOVE SHAUNA!
I need to be more prepared. I forget everything all the time. Running around with my head cut off? Check! No more of that – let me make a mental note…oh wait, bad idea. WRITE IT ALL OVER THE PLACE! Foreshadowing for the future? Hope not.
TH. BACK / BICEPS, CARDIO / ABS
Seated Rows: 60# x 3 x 15
WG PD: 60# x 1 x 18, 75# x 2 x 15
Machine Pulls: 30# x 2 x 15, 40# x 1 x 12
Seated Rows – Wide Grip: 40# x 3 x 25
Alt DB Curls: 15# x 3 x 12
Cable Curls: 50# x 3 x 15
Ab Routine x 3
Time: 56:25 minutes
Calories: 224 60% fat
Max HR: 145 bpm
Avg HR: 103 bpm
Thoughts: Not an impressive day. I think switch back to the beginning of the week is going to help better. By thursday I’m so sore and my schedule is jammed. Oh well. I need to give myself more time here. Corey was going out with the guys and I had planned a nice relaxing night for myself…and we took one car. Wah.
F. OFF DAY
40 Minutes Cross Trainer
20 Minutes Rowing
Max HR: 189 bpm (oops!)
Avg HR: 151 bpm