Running Coach - Update - Week 16

[KSH]

Well, from week 15 to week 16, I walked/ran for a total of 50 minutes.

The second time I ran, there was pain/stress in my lower right leg.

So, the meeting today focused on that and my left ankle. Why my left ankle you may ask?

Well, back in February 2006 I twisted it running. The mobility in that ankle does not match my right one. When I point my feet down towards the ground, it's obvious that my left one is not as flexible.

Back we went to the painful rub-down. I tell you what, when he started working on my left ankle area at the end... the pain was INTENSE! WOAH! The other rubbing produced some pain too, but nothing like that!

Most of the session was spent torturing me and my lower legs. HA!

At the end, we did 3 drills, and I am suppose to complete those and walking/running this week:

Drill 1) Barefoot. Donkey kick, focusing on working my glutes and hamstrings. The leg I am standing on should have the knee bent and knee out, while holding my arch up and focusing most of my weight on my heel.

Drill 2) Barefoot. Step forward with one leg off something (a stool? Stack of books?) and make sure I make a pushing motion with my back foot as I do it. I land with my front foodt mid-foot then to my heel, focusing on knee out, and arch up.

Drill 3) Barefoot. Stand with feet together and knees bent. I should be at an angel, leaning agaist the wall with my hands up at my shoulders. Then, I will raise up to the balls of my feet, in a horizontal motion.

Run/Walk) 2 times, 30 minutes of a run/walk combo.

[Tri Girl]

Hopefully all this will get you back out there FAST! I know you're probably dying to just take off and run for hours and hours. You'll be there soon!