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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.

 Tuesday 11/1/11

  • 30 minute Baron Baptiste level 1 Yoga DVD
  • 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 got to bed late last night, so getting up early to do yoga was not an option.  I decided I would do it when Ken got home from work.  Well, that didn’t pan out either, so I ended up doing yoga at ten o’clock at night.  It’s easy to get frustrated when it takes all day to find 30 minutes to do some yoga.  I guess the important thing is I got a workout in.  I followed the yoga with some strengthening exercises since I missed doing them yesterday.  I’m pretty sore from running.  Mostly in my hips, butt, and low back.

Wednesday 11/2/11                                                                                                                                                  daily mileage: 3.98

  • 12 minute brisk walk (.87 miles/13:45 pace). 23 minutes of running pushing double jogger (2.28 miles/10 min pace). 15 minute brisk walk (.83/18 min pace). 50 minutes total of cardio
  • No strengthening exercises
  • My window of opportunity to workout in the morning was taken up with grocery shopping, oh AND the time it took for me to get us out the door to go grocery shopping (since when do two year olds refuse to let their mom put on their clothes, change their diaper, and do their hair?  Each task was a battle.).  I decided I would fit the run in after Raelee’s afternoon nap.  Teague woke up at about 4 pm to eat, which was about the time I thought Raelee would wake up.  I got dressed into clothes to workout in, but Raelee didn’t wake up for another hour.  Of course when you want them to sleep they don’t and when you want them to wake up they sleep.  We finally got out the door at 5:20 and I started off with a brisk walk.  The weather was beautiful and I felt good…until I started running.  Wow!  Running with a double jogger feels a lot harder than walking with a double.  Actually, I don’t think I would call it running.  It was more like a butt jiggle that I was doing.  After finishing up with 23 minutes of something slightly faster than walking, I cooled down with 15 minutes of walking.  Kids were happy and cooperative.  Thank goodness.

 Thursday 11/3/11

  • Yoga Baron Baptiste Level 2 DVD
  • 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)
  • I’ve been feeling more tight and sore this week and I felt like yoga helped to loosen things up a little bit.  My lower back has had that heavy feeling to it, which worries me.  I still have that pinched nerve feeling in my left buttock too.  I feel good about my training plan so far though.  I guess knowing that I’m doing everything I need to or at least know to do is all I can keep doing.  Worrying about the possibility of getting injured will get me no where.

Friday 11/4/11                                                                                                                                          daily mileage: approx. 4 miles

  • 12 minutes of brisk walking.  25 minutes of running. 13 minutes of brisk walking.
  • Ken was meeting a friend to run at 7 am and then we were heading out of town soon after, so I knew if I was going to get a run in then I would have to go early.  When I got out the door it was still pitch black outside and the wind was blowing the fall trees rather eerily.  Although I don’t love running in the dark by myself, it was nice to run without pushing a jogger.  I felt really slow though.  I kept telling myself not to worry about it and to just focus on the fact that I was out running.

Saturday 11/5/11                                                                                                                           daily mileage: approx. 5.25 miles

  • 80 minute brisk walk pushing Teague in the 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)
  • We were visiting family inLas Vegasthis weekend, so I got to take a stroll with theLas Vegasstrip in the near distance.  Wahoo!  I wasn’t sure where to go, so Ken went for a run at the same time and would loop back every once in a while to make sure I was doing okay.  He did his long run the day before, so when he was done with his shorter run today he walked with me the rest of the time I wanted to be out.  Teague woke up when we were about 30 minutes away from home and started crying uncontrollably.  We couldn’t get him to calm down in the jogger, so Ken and I took turns carrying him the rest of the way.  It was kind of breezy so we put a blanket over the top of him.  People driving by seemed to be giving me a weird look when I was carrying him and I finally realized that it was because it looked like I was nursing Teague under the blanket while I was walking.  I had to smile.  Expect the unexpected when working out with kids.


by Janae Richardson – Runner | Coach

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This entry was posted on Tuesday, November 8th, 2011 at 10:50 pm and is filed under Pregnancy and Exercise, Training, Utah Running. You can follow any responses to this entry through the RSS 2.0 feed.

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