Thought I'd start a log to keep track of my training and get a bit of input on my lifting particularly. I am a mid-long distance runner currently working my way back from a fair lay with ITB syndrome. I'm also looking to enter a natural bodybuilding contest in the near future, though my main goal at the moment is to stay injury free, having run through my injury for nearly a year and taken five months to completely recover. Currently, my trying consists of running four times a week (still quite low volume), with upper body weights twice weekly, core work and limited lower body work (keep this low as it tends to detract from my running) twice weekly also. I only have access to a gym Monday through Thursday, and as such my typical week looks like this:
Monday: Lactate Threshold workout, Upper Body
Tuesday: Aerobic Run, Core/Lower Body Work/Prehab/Accessory
Wednesday: Rest
Thursday: Upper Body
Friday: VO2 max Intervals
Saturday: Aerobic Run, Core/Lower Body Work
Sunday: Rest
Today (Tuesday) went as follows (all weights in kilograms, distances in kilometres):
Activation/Dynamic Stretching
5 min easy run
Drills, Strideouts
35 min aerobic run (approx 8k)
Elevated Plank on bench and one arm/one leg on ground = 1:30 each side
Side Plank with foot on bench, top leg raised = 1:15 each side
One Leg Glute Bridges (Leg crossed first minute, then tucked to chest) =
2:00 each side
Wrist Extension = 5 foot bar (not sure what weight) 3X12
Shoulder Horn External Rotation = 7.5kg 3X6 each side
Hammer Curl = 15kg 3X8 each side (too easy need to up weight)
Tricep Pressdown: 75kg 3X8
Pistol Squats To Bench: 3X10 each side (Building ROM and technique, going easy on patellae given previous history)
Alright! Another runner. Have you checked out BamaDave's log? He just recently went through some ITB issues, as well.
Welcome and I look forward to checking out your log an seeing how you balance the running/lifting combination.
__________________
“Life is a headlong rush into the unknown. We can hunker down and hope nothing hits us or we can stand tall, lean into the wind and say, 'Bring it on, darlin', and don't be stingy with the jalapeños.'"
Today was a rest day, just watching the state of origin opener, and am keen for the UEFA champions final, even though it starts 4.45 AM for us here in Sydney.
Welcome, it is great to have another runner aboard. If you have not noticed yet this forum is a little short on runners but we have fun giving each other crap or support depending on the given day.
__________________ -50# by 4/1/10 2 down 48 to go.
Welcome! As it has already been mentioned it's nice to have another runner here. And just in case you're gathering sample data... you can include me in the former ITB problem group
Running :
15 minutes warm up - interrupted (see note at bottom)
2 X Strideouts
20 minutes Tempo Run (approx 3:45/km)
8 minutes cool down
Gym:
One Arm Pulldowns 40kg = 3X8 each side
One Arm Side On Cable Pressdowns 75kg = 3X8 each side
Dumbbell Rows 30kg = 3X8 (need to increase weight)
One Arm Push Up - Same Variation BW = 5,6,5 each side
Dumbbell Lateral Raise 7.5kg = 2X8
Cable Face Pull 25kg = 2X8
Felt smooth on tempo run despite taking it out a little too fast. During the warm up rolled my ankle badly, something I do quite often. I do tend to run on trails or grassy surfaces quite often, and roll my ankle on rocks and in potholes on a very regular basis. I was wondering what others thoughts were on this. I pronate very markedly and do not have great proprioception at the ankle, though I usually conclude it is just a lack of concentration. The problem has improved since I had orthotics fitted.
Tim's Running and Lifting
Have you checked out BamaDave's log? He just recently went through some ITB issues, as well. 
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