I can’t seem to do a full week. I ran out of steam on Wednesday. Partly because of the ankle pain but partly I wanted to spend a full evening at home. So from now on rather than planning on training and then letting myself down, from now on Wednesday is a rest day.
Warm up. 5 minutes. Rowing machine made slightly more tedious with no iPod, as I have neglected to charge it up until now.
Lat Pull down. Inverted grip. 3 sets of 15 at 39kgs. My gripping muscle in my forearm is where I feel the most burn and the third set is a killer.
Erector spinae on the ball. Basically lying on the ball and arching my back upwards, keep going until I can do no more. I feel quite self conscious doing this one so that I probably stop before I have reached my limits.
The cable machine was occupied so I moved across to work on the abdominal exercises for a bit.
Twisted crunches. 2 sets of 20 on either side. This looks a little bit like I am doubled over in agony and the last couple of crunches really do hurt, with a sort of white agony. No pain no gain though.
Sit ups with medicine ball. I quite enjoy these, in the same way I feel really daft doing the erector spinae things on the pilates ball, I feel really quite cool doing this. Kept going to failure which was about 20 or so sit ups.
Seated dips, working the triceps. I upped the weight one notch to 42kgs as the 36kgs has been very easy for a while now. 3 sets of 15.
Cable row. 10kgs, 3 sets of 15. again my forearm muscle which engages my grip was the part of me that began to feel the burn before any other muscle group. Managed to complete the sets though.
Weighted crunches to work the abs again. I upped the weight to 8kgs (from the 6kgs I started with a week or so ago) as I was finding it too easy. 3 sets of 20. No problem.
Cardio. I was conscious that my ankle was sore so I took it easy. 7.2mph planned for 30 minutes. 10 minutes in I had to stop though as my left ankle was starting to hurt a little bit.
I moved across to the pool and finished off the cardio with 20 minutes hard swimming instead.
This morning the left ankle was red, sore, and swollen and has me limping around. I am changing my cardio from the treadmill to the cross trainer so that I can keep the effort up but I am aware that I am not running, which is not great preparation for a half marathon. And more crucially, is my ankle strong enough to take the 13 miles of street pounding in this coming Half in March?
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1 comment:
Seriously, trainers make all the difference. I got to the "dropping the treadmill for the cross trainer" point with an ankle injury last year, but got some new sporty Asics trainers in January and they've made the world of difference. No more lower leg and ankle pain.
Well, still lower leg and ankle pain, but the good, burning kind rather than the horrific stabbing kind.
love sis.
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