Happy Wednesday aka "the second best day of the week"! We're halfway there!!
My co-workers and I bought lottery tickets yesterday, but alas! I'm up and getting ready for work this morning as we were unfortunately not winners :(
Last night, I met a couple of ladies at Riverside for my 1 hour endurance run. I wasn't really feeling well and my legs were tired/hurting so it wasn't really my best effort, but I did the best I could and I got 5 miles done in 58 minutes. Afterward, I foam rolled my left hip and leg while watching the finale of "The Voice"
This morning, my leg is still sore. I've really been a lazy bum lately and have slacked off my cross training. Big mistake, HUGE!! I can really tell a difference! Today my coach has me scheduled to do a hip series. I referred to it yesterday in my weekly goals post and was asked what I do, so here's the hip routine I'll be doing later today. Coach Jay Johnson's MYRTL routine:
1: Clams--8 per leg
2: Lateral leg raise--15 per leg
3: Donkey kick--8per leg
4: Donkey Whips--5 per leg
5: Fire hydrant--8 per leg
6: Knee circle forward--5 per leg
7: Knee circle backward--5 per leg
8: Hurdle trail leg forward--5 per leg
9: Hurdle trail leg backward--5 per leg
10: Lateral leg swing--5 per leg
11: Linear leg swing--10 per leg
12: Linear leg swing bent knee--10 per leg
If you're more of a visual person, like I am, here's a PDF of the routine for reference as well. I'm sure I'll look silly doing this at the gym, but I'll be glad I did it later when I am running with no pain!!
That's all I've got for now. Take care and have a wonderful Wednesday!
Be awesome today!
What's on your workout schedule today??
This is a great routine, I am going to try it out today! Thanks for sharing!
ReplyDeleteThanks for stopping by.
DeleteI do this routine after all my runs now as well as when I ran in college. It's a great one and I definitely notice a difference when I don't do it :]
ReplyDeleteI like that it doesn't take too terribly long and I think I will notice improvement with it
DeleteThank you for the workout routine. Strength training is important to remain injury free and to be a better runner overall. I just want to run and find it hard to motivate myself to do anything else.
ReplyDeleteI was cross training consistently until last month, then I just fell off the wagon. Gotta get back up there....I can tell a difference!!
DeleteThat's an awesome routine! I do a lot of those hip exercises but I picked up a few new ones, like donkey whips! My knee is hurting me so I think I'm going to have to rest today.
ReplyDeleteSorry to hear about your knee. Hope you're feeling better soon!
DeleteThanks for sharing this. I am "just" starting to workout. I started 5 weeks ago with running and now I am trying to find the right exercises to do with my cardio. Today, I did Plyometrics X from the P90X videos that my husband has. Kicked my tail. I only lasted 30 minutes until my legs were like jello. THIS looks much more doable for my level. ;-) Thanks!
ReplyDeleteGood job, Brandy!
DeleteThanks for sharing the workout! I have it printed off and will be trying it after my run this morning.
ReplyDeleteI feel much better after doing it and will be incorporating it in my post run stretch routine, I think
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