It all started back in late March. A sit down at mile 22 of the L.A. Marathon. Fatigue post race. Then days turned into weeks turned into months of burnout. Of making excuses to not run. Of me convincing myself that it would be okay to skip a run here and there.
Well, last night, for the first time in a while, I felt a twinge of guilt as I sat on the couch. I had been home for an hour and a half, when the intent was to just drop by, change clothes and head out the door. Finally, as In Plain Sight came on the USA Network, the guilt overwhelmed me, and I scooted out the door and over to Crystal Cove.
I put in an easy easy four miles (average pace – 10:06, average heart rate – 73% of max). The only reason my heart rate was that high was the hill that I climbed leaving the Shake Shack (this picture from last Christmas).
I grabbed some dinner and then hit my exercise mat for a resistance workout*. In addition to the old stability exercises, on tap were four new exercises:
Box Lunge: This exercise trains the hip abductors to maintain stability when single leg movement. It involves standing on a box and taking a large step forward, landing on the floor, and then driving the leg back to the start position. Then repeat for the other leg. Complete 8 to 12 repetitions.
(Note: I didn’t have a box that would remain planted on the floor, so I just did a set of lunges)
Stability Ball Leg Curl: This exercise is supposed to train the deep abs to maintain stability while the buttocks and hamstrings generate backwards thrust. All I know is they were T O U G H and they H U R T! Lie face up and place your heels on a stability ball. Contract your buttocks and hamstrings and roll the ball toward your butt. Roll the ball back. Repeat eight to twelve times.
Forearms to Palms Bridge: Another exercise to help maintain pelvic stability while performing alternating arm movements. Start in a plank position. Move from plank position to push up position. Reverse the motion. Repeat four to ten times.
Dead bug: Another exercise to train the deep abs to maintain stability during alternating arm/leg movement. Lie flat on the floor, extending one arm above the head. Bring the opposite knee up to your chest. Extend the other arm toward your toe, and the opposite leg down and slightly off the floor. Then, drawing your navel toward your spine (to engage the deep abs), reverse the position of your arms and legs for 20 to 30 seconds.
All this while watching Family Guy and Spaceballs. It was a great Wednesday evening.
* Note: I had to sack the split leg jumps. My quads are *very* tired from miles and from a little hill climb I did on Saturday.