I have some good news to report!
My Physiotherapist and my massage therapist have both (independent of each other) come to the conclusion that my hamstring pain is most likely not caused by my lumbar spine at all.
It is their belief that it is actually due to weak glutes. This is very welcome news because I can do something about this! Weak gluteus cause both the hammy and the lower back to do more work than they should. So butt strengthening exercises for me!
My PT is going to do a running evaluation this week as well. I am sure there are things I can tweak to make me a more efficient running. I have been working on my turnover. The cadence should be 180. I find this hard to do without some way to pace it, so I have totally geeked out. I downloaded a metronome app and I run to the tic tock of my metronome set to a 180 pace. If I don’t have it on, I find I get lazy and my turnover slows down to my easy pace of about 140. This, I have found, does not make for a happy butt and therefore does not make for happy hamstrings. I could also explain why I am so damn slow!
So I have a series of glute-strengthening exercises to do everyday. I have a strength work out that focuses on core, back and glutes. I am finding it a big challenge to fit in all of the various kinds of work outs that I need to cover in a week. I think I need to get an expert opinion on what and how much I should be doing each week. I have made my schedule up for this week. Here is what it looks like:
Monday am Core Strength Training pm Yoga
Tuesday am Swim 2500m pm 5km on treadmill
Wednesday am Yoga pm Spin class
Thursday am Swim run test pm Core
Friday am Spin class pm Yoga
Saturday am 6km run pm Yoga
Sunday pm Tri training class
It seems like a lot but none of it is long distance–short runs and 45 mins spins classes. Yet how does one fit this all in? I would love to have unlimited time to devote to training, but I don’t. Early morning and then evenings are the times I have…
How do you balance work, family and training?