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Postpartum Exercise Part 6: Janae’s Training Log Week 4

 It was good to get some more “running” time in this week.  I felt stronger and overall better on my runs.  I think a lot of it had to do with having a running buddy to talk to and take my mind off the pain during each workout.  I finally feel like the time and effort I’ve put in over the last few weeks is starting to pay off.  The human body really is amazing how it can adapt and progress from the stress that is put on it.

**Go to  http://blog.utahrunning.com/postpartum-exercise-part-2-training-plan/ for a printable version of the postpartum training plan

**See RUN UTAH’s  April/May issue page 15 “4 For Core”and  June/July issue page 17 “Simple Strengthening Exercises” for some sample strengthening exercises

WEEK 4: Nov 7-13, 2011

 Monday 11/7/11                                                                                               daily mileage: 5

  • 10 minutes of brisk walking. 25 minutes of running. 10 minutes of walking.
  • Strengthening exercises: bridge squeezers (30 reps), bridge thigh abductors (30 reps)
  • We met up today with some friends (Riley and Amy) in St. George for a week long vacation.   I have really been looking forward to this.  By the time we made it to St. George (and because of daylight savings) it was already starting to get dark when I headed out the door for my workout.  The air was slightly chilly and my legs felt cold, but once the blood started flowing I was fine.  From the condo, there isn’t a great direction to run.  Basically, the only place to go is to run along side the busy, noisy highway.  Not ideal, but I’ll take being able to go for a workout along a crazy road without pushing kids in a jogger any day.  I did the initial brisk walk and couldn’t help but look at my watch every couple of minutes to see if it had been ten minutes yet.  My body was antsy to run.  It’s funny how even though I’ve enjoyed the brisk walking within my training plan, I don’t feel like my workout has actually begun until I’m running.  The first half of my run I felt slow and sluggish, but I was running uphill.  The way back was better.  I actually felt like I was moving at a decent pace.  The cool down walk felt good.  My hips, butt, and back felt pretty good.  I’m still feeling the pinched nerve in my butt (at least that’s what I think it is), but it seems to have gone down in intensity since last week.

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Postpartum Exercise Part 5: Janae’s Training Log Week 3

This week was my first week of walking and running.  It was nice to move a little faster, but discouraging at the same time because I am so slow.  I know I just have to be patient.  Feeling heavy and sluggish is normal at this point.  My body has some added aches and pains this week too and I found myself worrying about the possibility of never getting back to the fitness level I want to be at.  I finally decided that I can’t think about that right now.  Have to just take it one day at a time and do the things I can do each day to make myself better.  I can’t compare myself now to other times in my life when I’ve been more fit.  I can only focus on progressing from where I am right NOW!

**Go to  http://blog.utahrunning.com/postpartum-exercise-part-2-training-plan/ for a printable version of the postpartum training plan

**See RUN UTAH’s April/May issue page 15 “4 For Core” and June/July issue  page 17 “Simple Strengthening Exercises”for some sample strengthening exercises

 

WEEK 3: October 31-Nov 6, 2011

Monday 10/31/11 Happy Halloween                                                                                                            daily mileage: 3.95

  • 25 minute run (2.85 miles/8:45 pace), 15 minute walk
  • No strengthening workouts
  • I dropped Raelee off at a friend’s house this morning, so I would be able to attempt a run today and only have to push Teague in the jogger.  I ran in Kaysville with myDavisHigh Schoolrunners that I coach.  It was so good to run with them…it’s been a long time.  I wasn’t planning on running as long as I did, but since I’ve been on “maternity leave” I’ve missed out on all the girls’ boy updates and they HAD to fill me in.  My left hip felt a little tight starting out, but it loosened up after a few minutes.  My stride actually felt smooth rather than awkward like I was expecting.  My lungs were burning a little bit by the end of the run, but I liked it!  During the last few months of my pregnancy my left hip was giving me problems.  It would give out on me and was especially sore when I would first get out of bed in the morning.  I felt like an old lady—no offense grandma!  I can tell now that it is my weak link in my body.  I have a little twinge in my butt that I feel every once in a while and today it seems worse.  I’m wondering if my butt muscles are really tight (not in a good way) and pinching a nerve.  My plan is to try to keep it loose (I’ve been using the foam roller most days) and continue to strengthen the area.

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Postpartum Exercise Part 3: Janae’s Training Log Week 1

"Double the fun!" (Do you sense the sarcasm)

**To view the printable version of a simple postpartum training plan go to Postpartum Training Plan

JANAE’S TRAINING LOG

Week 1: October 17-23, 2011

 Monday 10/23/11

Planned Workout:

  • 30 minute brisk walk
  • Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Actual Workout:

  • 42 minute brisk walk pushing double jogger
  • Strengthening exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)
  • I went for a walk around 11 am. It took some time getting out the door, but we did it.  I made sure Teague (newborn) was fed before we left and that Raelee (2 years old) had a stash of animal crackers to munch on while I pushed the two of them in our double jogger.  It was a beautiful day and it felt good to get outside and enjoy it.  Both the kiddos did pretty well for the duration.  Teague was getting a little restless by the end and cried the last seven minutes or so of the walk home.  I passed a couple of people who were out enjoying the weather as well and I could see in their faces they were thinking “That mom needs to get her children under control”.  Overall, I enjoyed the walk despite the fact that my legs were screaming—“run!”

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Postpartum Exercise Part 2: Training Plan

**See RUN UTAH’s April/May issue page 15 “4 For Core” and June/July issue  page 17 “Simple Strengthening Exercises” for some sample strengthening exercises

POSTPARTUM TRAINING PLAN (Weeks 1-3)

 

WEEK 1:

Monday

  • 30 minute brisk walk
  • Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

  • Yoga

Wednesday

  • 40 minute brisk walk
  • Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

  • Yoga

Friday

  • 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

  • 50-60 minute brisk walk

WEEK 2:

Monday

  • 40 minute brisk walk
  • Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

  • Yoga

Wednesday

  • 50 minute brisk walk
  • Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

  • Yoga

Friday

  • 25-30 minute brisk walk
  • 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

  • 60-70 minute brisk walk
  • Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

WEEK 3:

Monday

  • 15 minute brisk walk.  15 minutes of running or 3 x 5 minutes of running with 2 minutes of brisk walking in between.  10 minute brisk walk.
  • Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

Tuesday

  • Yoga

Wednesday

  • 15 minute brisk walk.  20 minutes of running or 2 x 10 minutes of running with 4 minutes of brisk walking in between.  10 minute brisk walk.
  • Strengthening exercises: static doorway (2 x 30 seconds), full body clench (3 x 15 seconds), squats (2 x 30 reps), push ups (2 x 10 reps), triceps dips (2 x 10 reps)

Thursday

  • Yoga

Friday

  • 25 minutes of running or 10 minute run, 4 minute brisk walk, 15 minute run, 5 minute brisk walk.
  • 5-7 minutes of abs and strengthening exercises: planks-sides and middle, supermans, boat, leg lifts, clams, squeezers, regulars, sides, scissors, V’s

Saturday

  • 70-80 minute brisk walk
  • Strengthening Exercises: push ups (2 x 10 reps), triceps dips (2 x 10 reps), leg lifts (2 x 15 reps), bridge-squeezers (30 reps), bridge-thigh abductors (30 reps), side planks (hold for 30 seconds each side)

 

by Janae Richardson – Runner | Coach

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