Amanda's more than just running journal

[ajarvis]

So half marathon is done - was very pleased with my time. I have a few more planned races, but they're all 10K or less so don't need to do much training for them. Going to start focusing on getting back into strength training. For now all body weight exercises since I do not have gym access.

Today however I did start with a run haha. Couldn't help it it was beautiful out.

4.3 miles in 43 minutes. finished up with 2 sets 10 pushups, and 2 sets 12 situps

Very well done

So what "more than just running" do we have to look forward to?

[ajarvis]

To come soon. haha. I sprained my ankle badly the day I started this! Was able to kind of bend it yesterday. Going to see if I can do some weight bearing exercises today (bodyweight). But it's still swollen a bit so want to be careful.

[ajarvis]

Ankle is still swollen and sore just not to the extent it was. No way I'd risk running on it today.

Did:

25 Bodyweight Squats
10 Pushups
25 Bodyweight Squats
10 Pushups
25 Bodyweight Squats
10 Pushups

Total: 75 BW Squats, 30 pushups.

Not much I know, but I could barely walk down the stairs after lol. Did my quads in nicely. Going to do this at least a couple more times this week. Want to add to it and start throwing in some superset workouts again. Also want to get back to speed training when I run - 30 min sessions. Would like to get close to my old 3 mile 25 min times.

[ajarvis]

And ankle is still swollen and sore.

Did:

25 Bodyweight Squats
10 Pushups
15 crunches
25 Bodyweight Squats
10 Pushups
15 crunches
25 Bodyweight Squats
10 Pushups
15 crunches
Total: 75 BW Squats, 30 pushups 45 crunches

Have you tried cold then warm compressions that will take the swelling down

[ajarvis]

For the first 3 days I was icing it and using "biogel" on it along with wrapped in a tensor bandage, elevated etc (I didn't have my kids so I could do alot of sitting ) the swelling went down quite a bit and it didn't hurt too bad so I wasn't as proactive since Monday when the boys came back, but the swelling went back up a bit and was quite sore last night. So I'm back to bigoel and wrapping.

I decided to still do the squats and pushups cause it doesn't seem to irritate it too too bad.

[ajarvis]

5 Rounds of:

20 Prisoner Squats
20 Crunches
15 Alternating Lunges (supposed to be walking, but didn't have enough room in my room)
20 Crunches
30 Standing Calf Raises - arms above head
20 Crunches

Completed in 15 minutes.

Totals:

100 Prisoner Squats
75 Alternating Lunges
150 Calf Raises
300 Crunches

OW!

Ankle still not well. I'm ok doing just basic bodyweight exercises. Light walking so far is ok, but it's still swollen a bit and if it bends in anyway it's painful!!

[ajarvis]

Today I participated in a 5K walk to raise money for Juvenile Diabetes.

Tonight 2 Rounds of:

Floor Wipers - 30 Seconds
Vertical Leg Crunches - 30 Seconds
Scissor kicks - 30 seconds
Bent Knee hip raises - 30 Seconds
Mountain climbers - 30 seconds (done very gently to be nice to my ankle)
Contralateral Limb Raises - 30 seconds
Russian Twists - 1:00 (could not get my hands all the way to the floor on both sides - not strong enough )
Double Crunches - 30 seconds
Bird Dog - 1:00
Straight Leg Bicycle Abs - 30 Seconds

I've been recommended by a few people this week to go see a doctor for my ankle. Alot of opinions that it might be broken... Seems unlikely since I did a 5K today, but if it's not getting better by mid to end of week I'm considering seeing a doctor.

[ajarvis]

Well. Sprained ankle set me back ALOT!! It's recently stopped hurting to bend it though so last week did a 3 mile run to see how it felt and it went ok. so I'm back at it!

Monday:

4.1 mile run - in HOT sunny weather. ankle started aching after 3 miles so I took the last mile very very easy. took 48 min!!

Today so far:

dips on coffee table 12 reps 3 sets
Military squats 20 reps 3 sets
alternating lunges 20 reps 3 sets
pushups 10 reps 3 sets
5 min of abs

[wm009]

Glad to see you're still at it.

[ajarvis]

thanks now that the ankle is getting better time to really get at it! So sore right now though lol

warm up 5 min. at 5.5 (distance .46 mile)
2 miles at 6.5 miles per hour

not a long run, but was happy with the speed sustainability so decided to do short and run faster than normal!

3 sets 15 dips
3 sets 20 military squats
48 feet of walking lunges 2 sets
5 minutes abs (which is continous ab workouts switched every 30 seconds - crunches, v sits, oblique crunches etc)

[ajarvis]

Beautiful long weekend! No actual workouts just lots of swimming at the beach!

Today

15 dips 3 set
1 minute step ups
3 sets 25 squats
30 alternating lunges
10 pushups 2 sets
5 min daily ab workout

Thats it for tonight. Im beat and think im getting a cold yay lol.