Jocelyn's 1/2 Marathon Journal

[fitoverforty]

Hi Joc, sorry to read about your shin pain, sounds like the classic old shin splints, doing too much too soon. You definitely need to back off of the running til they are better. The elliptical is perfect for that. You still get a similar workout but with no pounding on the lower legs. You can do your intervals on it just like you were doing on the treadmill. One thing I noticed in your intervals is that your run portion is 3 minutes and the walk portion is 2 min. When I do interval sprints, the sprint part is shorter than the recovery walk. For example: 1 min. fast/2 min. slow or 1 min. fast/1 min 30 sec. slow. Depending on how fast you are running it should be the shorter of the two. Starting out at 3 minutes was probably a bit more than your shins could handle. We all do it tho, so don't feel bad - I am an expert at trying to do too much too soon, and have paid the price many times with shin and knee injuries.
Also, don't forget to stretch those lower leg muscles after running! Walk on your heels is one way to stretch them, or sitting with your legs bent under you (heels touching your butt) then lean slowly lean backwards and you can really feel that area getting a good stretch.
I hope they heal soon! Good luck with everything else you are doing - sounds like you are on the right track!

[Boss Man]

I'd err on the side of no Cardio for 5-7 days.

You've caused shin splints, so you've incurred a lowering of podietary tolerance levels. This lower tolerance means normal tolerable things, might not be tolerated as much anymore by the feet and may cause pain where normally they wouldn't.

Not doing any direct cardio for 5-7 days is not going to seriously put your cardiovascular conditioning on a serious backfoot anyway and you'll get the little you might lose back, in next to no time.

For now keep icing and using any NSAIDS if you have been.

[feelin-great]

Weights Today: (cybex machines)

Leg Press 110# (I need to increase this weight - it was the first machine I used so I didn't want to overdo it at the beginning but next time I will add weight)
Leg Extension 60# (again, need to add weight here)
Leg Curl 60# (need more weight)
Hip Abduction 45# (more weight needed)
Hip Adduction 45# (more weight needed)
Chest Fly 40# (should have decreased weight, I will see what it feels like next time, I struggled)
Rear Delt Fly 40# (same as chest fly)
Chest Press 40#
Lat Pulldown 65# (could have handled more)
Overhead Press 40# (struggled)
Row 50#
Arm Curl 30# (struggled)
Arm Extension 30# (struggled)
Back Extension 75# (could have added)
Ab Crunch 60# (could have added)

So I have discovered that I have really weak arms But my legs seem to be stronger than I thought. I guess I will adjust weights now that I have given them all a try.

When I left work I decided to go home because I am not really feeling well, I think I may be slightly dehydrated from the heat wave we are having - but once again my car just sort of ended up at the gym Since I did a full body workout and I am not allowed to do my cardio yet (under strict orders from Bossman ) I am not planning on going to the gym tomorrow night. Not sure I will be able to follow orders, but I will try. I have no idea how sore I will be tomorrow after my first full weights workout so maybe it will be best to skip anyways!

[musculargirl]

Nice to see what your routine is. How many sets are you doing?

It's hard to go to the gym when your not feeling well. You seem very motivated!! Your inspiring me. I wimped out on both the gym and working out all together today. Kept putting it off and i felt fine. If you can do it under the weather and tired, I'm going to try and stay on the ball too.

[feelin-great]

I guess I forgot to put in how much I am doing - oops! I did 2 sets of 10 reps for each of the exercises.

Glad I could help It's kind of addictive once you get going

[feelin-great]

My plan is to do weights again at the gym tonight. I am interested to see how that is going to go. My arms are so sore from Tuesday night! I will be decreasing the weights on some of the arm excercises, but I am still a little worried about how I will be able to do it at all

[musculargirl]

My plan is to do weights again at the gym tonight. I am interested to see how that is going to go. My arms are so sore from Tuesday night! I will be decreasing the weights on some of the arm excercises, but I am still a little worried about how I will be able to do it at all

When i did my orientation i don't know if was from the arm exercises or the planks, but my arms killed for a couple days later. I don't understand what you mean by not knowing how you will do it all?? Do you mean how you will do all the exercises??

[feelin-great]

I don't understand what you mean by not knowing how you will do it all?? Do you mean how you will do all the exercises??

I said I don't know how I will be able to do it at all - my arms are so sore I am afraid I won't be able to do any of it!

[musculargirl]

Oh Sorry! duh!!

[feelin-great]

Hey, don't feel bad - I seem to have a lot of DUH moments lately

[musculargirl]

Hey, don't feel bad - I seem to have a lot of DUH moments lately

Don't we all.

Good luck on working out tonight! HOpefully once you get going you will forget about the soreness. Maybe

[Boss Man]

I never gave you strict orders not to do Cardio for a while, with your shin splints, but logic dictates it makes sense .

Once you're shins are hopefully up to the task again in a few days, then get back on it, with a slightly improved techqniue obviously

[feelin-great]

I know Boss Man, I was just giving you a hard time And I took your advice anyway, it has now been 7 days since I have done any cardio that could hurt my shins. I plan to get back at it tomorrow night. Not the treadmill, but probably the elliptical.

Does anybody have any thoughts on the rowing machine? I just noticed they have them and I have never used one before.

Tonight's workout:

Leg Press 120# (I added 10 pounds but could definitely do more, I am just afraid to add too much and hurt my knees)
Leg Extension 65# (added 5 pounds)
Leg Curl 65# (added 5 pounds)
Hip Abduction 45#
Hip Adduction 45#
Chest Fly 35# (decreased weight by 5#)
Rear Delt Fly 30# (decreased 10#, I really struggle with this one)
Chest Press 40# (ouch)
Lat Pulldown 65#
Overhead Press 40#
Row 50# (need to add weight)
Arm Curl 30#
Arm Extension 30#
Back Extension 75#
Ab Crunch 65# (added 5 pounds)

Again, I did 2 sets of 10 reps for each exercise.

[feelin-great]

My body is feeling much better today I thought about not doing weights last night because I was so sore, but I had a feeling going again would help. And it did I am not near as sore as yesterday. My shins are still a bit sore so I am still icing them, and I will keep myself off the treadmill for a few more days, but they are definitely getting better.

[musculargirl]

I haven't tried the rowing machine but will be interested to hear if anyone else does have any comments. I know i wish my gym had nordic cross country machines. When i worked at a gym many moons ago that gym did have them but i'm guessing there not as popular anymore so gyms don't buy them.

Glad the shins are feeling better.