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Post by woody on Feb 22, 2008 22:52:28 GMT -5
So just when I thought I was getting back into shape, my piroformis muscle starting flaring up again. I ran a reallg good 4 mile tempo a few weeks back. I felt good running the workout but as soon as we finished the cooldown I could barely walk. It figures too because I was going to race teh folowwing week but that obviously didn;t happen. Infact, I have not been able to run this past 2 weeks. I have been trying my best to stay inshape with push-ups and sit-ups and lifting, but that only does so much. It is really hard for me to do anything that helps cardiovascularly because i can't run and really don't have access to the pool because it is open at times when i am not able to be on campus. I just ordered a bike that should be here in a few days, but with the cold weather that will also be somewhat difficult to do. Sorry this message is so long but I just needed to vent to some other runners that actually understand what I am going through. If anyone has and ideas as to what kind of activities I can do to help cardiovasularly, please pass them along because this is my last season so it is all or nothing for my collegiate carreer.
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Post by flyinghighrunner on Feb 22, 2008 23:32:18 GMT -5
Woody,
I have a recumbant bike sitting in storage you are free to borrow if you have the room. Just a side thought, has anyone checked your SI joint/hip mobility to see if that might be the root of the problem? (the piriformis attaches to the PSIS and if your hips are rotated off, it could be putting extra pull on the piriformis). It's painful, but if the main problem is tightness causing the pain, good deep tissue massage might help.
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Post by flyinghighrunner on Feb 22, 2008 23:34:01 GMT -5
also with your new bike, you could buy a thing-a-ma-jiggie, or whatchamacallit, that allows you to use your bike indoors with varied resistances....Dennis should be able to help with the name of it!!
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Post by baldisbetter on Feb 23, 2008 8:36:26 GMT -5
Woody: Heart rate for a length of time is the key. You will need to get your heart rate in to a training zone that simulate running and hold that for a period of time. I did some research and it looks like for stationery cycling the run to cycle ratio is .5 to 1 (i.e. 1 hour run to 1.5 hour cycle). Plus you need to add intervals. You can get a good aerobic workout but you will need to hit the weight room for leg strength. Also if you have access to a stair climber, use it for strength.
Make sure you touch base will Dennis, he has great cycling advice.
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Post by woody on Feb 23, 2008 12:30:51 GMT -5
Thanks alot guys!!! Yeah I will definately talk to Coach Mikey. I haven;t really been chekced for SI hip mobility becaue i don;t have the money to go to a real P.T. and our A.T.s are not very good. Coahc Skiles was suppose to call one for me and see if my insureance from teh school would cover it but, he never got a hold of him.
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Post by wvrunner on Feb 23, 2008 12:42:12 GMT -5
I hate to hear that Woody. I'm not sure if you told me or not but do you have orthotics? If so you have to watch what type of shoes you use, you could end up overcompensating for a problem. If not, I'm not saying to rush out and get a pair, but you may want to take a look at the type you can buy in a running store or online that you self-mold. They run 30-45 dollars and I've heard of people having good success with them. Regular orthotics are very expensive.
As far as the cycling Rob is right on. Time and heart are are the key. I bought an indoor trainer for my bike, I got the cheapest one. I've been riding it two or three days per week with my heart rate monitor. I ride easy for 10 minutes then do intervals just like running. My heart rate doesn't get as high as running intervals but it gets pretty close. I go for an hour, then the other days I run. Cross-training isn't really something most of us as hard-core runners want to do, but some of must because of chronic injuries or in my case just age and wear and tear.
It may also be a good idea to look at some hip mobility-strengthening exercises. Runners have notoriously weak hip muscles that seems to get worse the more we run. The buidling a better runner DVD we talked about has many of those exercises.
Hang in there, you still have alot of running left in your body. you just have to get the problem figured out. Keep cross-training until you can run again and you should bounce back quick. Take Care.
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Post by woody on Feb 23, 2008 12:50:00 GMT -5
Hey coach, Thanks for the advice. How much did your indoor trainer cost and where did oyu get it because I could use one when the weather is bad.
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Post by wvrunner on Feb 23, 2008 20:08:18 GMT -5
Woody,
You can get an indoor trainer at either bike shop in town. The basic units start out around $150-160 but have a lifetime warranty. If you want to stop by and look at mine feel free to do so.
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Post by frojoe23 on Feb 23, 2008 20:24:42 GMT -5
Sorry to hear about the injury, Woodrow. I think that putting your miles in on the bike trainer would be good. I used to do this in the winter time when it was too icy to run - in the days before my leap to the treadmill.
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Post by Justin on Feb 23, 2008 20:55:32 GMT -5
Get better soon Woody. I have a recurring locked up SI joint and found it to be a large pain in the you know what, but with the correct core strength exercises I can prevent it from flaring up. It locked up on me last weekend because I let the core strength go and it has put me out a week already. Take care of yourself and I'm sure you'll pull through.
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Post by woody on Feb 24, 2008 2:18:25 GMT -5
I don't think i can afford the 150 unfortunately because i spent like 450 on the bike... My one buddy here at school hopefully has one that i can borrow. Thanks for the support everybody.
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777k
Walker
Posts: 33
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Post by 777k on Feb 24, 2008 21:28:18 GMT -5
Woody I know there seems to be plenty of help offered. If you need anything related to bikes just give me a call at Salem and I will help you out. I have all the stuff.
Tom
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Post by woody on Feb 24, 2008 23:12:32 GMT -5
Hey Tom thanks a lot...I am looking into getting an indoor trainer for my bike i jsut got. I bought the Trek 7500fx. Do you happen to have an indoor trainer that I could borrow or possible buy off of you?
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777k
Walker
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Post by 777k on Feb 24, 2008 23:19:31 GMT -5
Woody I think I can help you out with that!!! Just give me a call at the office tomorrow @ 301-689-6625 ext 213
Tom
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Post by jordan on Feb 28, 2008 12:14:32 GMT -5
Woodrow... I have also been sidelined for about 2 weeks. Little diff. problem. but an injury is an injury.
What Foxy had me do was a ton of Nordic Track. It's boring as hell, but it works. If you can do that without pain it's a great thing to do. And of course my fav. cross training the Pool.
I know you said your shedule is off, but if you can make it work. do it. THe pool is great. No vest. deep end. You can workout everyday.
I took 2 months in the pool. Came out and PR'd in the 1500. No joke.
Hope all is well otherwise.
Take care buddy.
JD
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