Salty’s Training Log – 10.30.16

Who knew something as simple as a tennis ball can work miracles? Well a tennis ball coupled with everything Poppy taught me about anatomy trains at Salty Camp and in her amazingly informative post on the topic. With their help I was able to deduce it was my QL muscle that was causing all the pain and tightness in my right side. I’ve had issues with this side since I had my second child. It’s sciatic nerve impingement causing the pain, BUT! It’s problems along the “Deep Front Line” that cause my pelvis to misalign, which in turn causes the sciatic pain. Phew!

I knew it was the likely deep front line because as my pain worsened, I was experiencing more symptoms of dysfunctional pelvic floor muscles than usual if you know what I mean. I also knew my psoas on the right side was part of the problem. So I started working on everything Poppy listed on that chain, and low and behold that QL was tiiiiiiight! OOOOWWWWEEE! That hurt, but after rolling it out I had instant relief! And was able to notice my glute medius and piriformis were also wound up in knots (probably compensating). I started my tennis ball, foam roller, and self-massage work on the preceding Wednesday and by Tuesday of this week I felt so much better!

I still had my crappiest tempo since I started tempos back, but that was due and it was a day before I got my period. I’ll tell you, as I get older, I experience more and more annoying premenstrual symptoms – moodiness, slugginess, can’t focus, short temper, etc. But I think I handled it fairly well and had a solid week despite it!

salty snuggles a tennis ball
Oh tennis ball! I know so many have forsaken you for the lacrosse ball, but you will always be my favorite.

Mon: 7 easy on the trails. I’ve been so pooped on Mondays and this was no exception.

Tue: 10 with tempo. Wanted to do 2 x 2 with 2:00 jog between. My goal pace is HM effort, which based on my 5k last month is about 7:10 right now. And I’ve been averaging well under that every tempo, so … of course I now feel a good tempo must be the faster pace even though I know better. And I tried to remind myself of this during the workout, but … I was so bummed when my first mile was 7:11 and then the next 7:07. I did my jog and reminded myself that it was totally fine and still under goal pace! But then when my next mile was 7:04 and not 6-something I got mad at myself. But instead of being dumb, I gave myself a minute to get my shit together and then did my last mile and it felt fine and was 6:52 on the hilliest turniest part of my route.

I think what really helped me not become a total hot mess about it is that my rule for tempos right now is any workout that is four tempo miles with no shorter than 1 mile intervals with 1:00 jog per mile of tempo. So I can break them up anyway I want. I can do 3 miles with a 3:00 jog followed by 1 mile or 4 x mile with 1:00 in between each or whatever. I could 1.5 miles with 90 seconds rest if I want. So I still followed my rules and got in a solid workout even if it wasn’t exactly what I set out to do. (I’ve now officially spent way too much energy thinking about this tempo!)

Wed: 8 easy on the trails. So so so beautiful out!!!

Thu: off

Fri: 8 miles with 2, 4, 2, 4, 2, 4, 2 fartlek with half-time jog rest. I felt great and worked hard on this. I still felt a little sluggy on the warm-up, but once I got going I felt fine. Only a little of the sciatic pain hear and there. Like tempos, my rule for fartleks is that I can do anything from 1:00 – 5:00 with half-time rest as long as the fast stuff adds up to 20 minutes. So I just make up whatever seems slightly more challenging than the week before, but I like to finish with shorter intervals to work on turnover when I’m tired.

Sat: 6 before heading to watch Syd take on Regionals, then 4 at regionals, mostly jogging with Cinnamon on the course after the races were over. So nice to spend some quality sister time together!

Sun: 7 back and forth in front of my house while my daughter’s slept and my son sat in the back of our SUV and counted my laps. It was raining a little and chilly, but he was such a trooper! He even joined me for a few half laps. Did 5 x :25 strides in the middle. Felt good.

Total: 50

Salty Running boss and mother of 3 little ones with PRs of 3:10:15 (26.2), 1:25:59 (13.1) and 18:15 (5k). I love to write about running culture, mental training, and fitting in a serious running habit with the rest of a busy life.

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  1. 50! Again! I like the workout flexibility — those kind of “agreements” always help me get back into the swing of workouts. Less pressure and you’re still getting work done.

    1. I agree! I was going to comment on the smart tempo strategy – you want to push your physical endurance…but you don’t want it to break you mentally.

      I’m a tennis-ball girl, too. I don’t even know where to get a lacrosse ball (lacrosse is not really a thing in Singapore!). And I am completely on tenterhooks about Regionals now that you’ve reminded us.

  2. Nice week! I hear you on the tempo headgames. Back before I was trying to be “casual,” I used to get so worked up when I wasn’t hitting the correct pace during a tempo run that I would sometimes stop in the middle and nearly cry out of anger/frustration. Not a healthy way to approach things, especially for a grown woman who is running ultimately because it is supposed to be fun! It sounds like you’re doing a good job being measured about things!