Dealing with some minor injury? Shin splints? Plantar Fasciitis? Calf Strain? Achilles tendinosis (NOT -itis)? Any of these small injuries can be related to inflammation, overuse, or small trauma to the lower leg. One relatively simple way to handle these injuries (assuming they are not accute traumatic injuries that contraindicate exercise) is to use ice massage. Ice massage made easy (and cheaply): buy a package of dixie cups and fill a few with water, take those cups with water and put them in the freezer for about a day in order to let them become solid. When you finish with your run, if you are a little sore in the heel, ankle, shin, or calf take one of those cups, peel back the paper to expose the ice surface and use that surface to massage a single sore spot for 5 minutes. Rest it for 10 minutes, massage for 5 more.
You will be constricting blood vessels and decreasing inflammatin in the injured/sore tissue. Upon removal of the ice, you will allow what is called an occlusion (imagine any time you have had blood drawn, the vessel is pinched off, then it is released to allow blood to gush out into the container) and the red blood cells will swarm to the newly warmed area providing nutrients, and removing any trash that may be lingering in the tissue.
3k-5k: 3-5 miles easy + (10 x 100m strides)
5k-10k: 4-7 miles easy + (10 x 100m strides)
10k-21k: 4-6 miles easy + (5 x 200m strides)
21k+: 5-8 miles easy + (5 x 200m strides)
Post Run Strength:
A1. Strict Pull Ups; 10 sets of 4; 20 seconds rest
A2. Push Ups; 10 sets of 10; 3 minute rest
B1. Glute-Ham Raises; 3 sets of 25; 30 second rest
B2. Hollow Hold; 3 sets of 60 seconds; 2 minute rest
Mobility Wod! Make a friend!:
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