Hamstrings and Halloween

I still cannot do a hamstring curl. Not with my left leg anyway. So hard to even believe. This has created a great deal of stress for me. I mean, who can’t do a hamstring curl? Nobody I know….

So, I thought the standing hamstring machine was just a fluke of some kind. I had difficulty on that as I have mentioned before. It’s just an awkward machine. But, then my trainer put me on this one:

One leg at a time instead of both. No problem, right? Wrong! I tried my left leg first. When I tried to do the curl, my leg did not budge. It was like there was a 100 lbs sitting on top of it. Literally couldn’t move it. The hamstrings would not engage! Unbelievable!

So, I thought I am done here, but instead my trainer lifted the weight for me and helped me to curl the bar. I think he was just as perplexed as I was. It took great effort to even do the curl with his help. The back of my knee started burning and I truly was about to burst into tears. How did this happen?

I could actually do the hamstring curl on the right side, but it did take a lot of effort. And just fyi, I was only lifting 5 lbs. I ended up doing three sets of 10 on each leg eventually, but it wasn’t pretty. I’m glad that my trainer did not give up on me because this is clearly an area that needs a lot of work.  And probably something that has had more impact on my running and injuries than I realize.

We are now doing more hamstring strengthening exercises, just not on the machines. Obviously, I am not ready for that. This one had my hamstring cramping up a bit. It looks a lot easier than it is. Well, maybe not for most people ha ha…but for me….

So with heels on the stability ball, lift the hips and straighten the legs:

Then bring your feet in towards your hips. I did 3 sets of 10.

Then, with feet flat on the stability ball, do bridges x 10.

Even though my focus was on my weak hamstrings, they were not the only muscle groups I was working on today. The complete routine after warm-up stretches and foam rolling below:

Round 1  repeat 1-4 x3 10-12 reps each

1. Reverse Lunge using TRX
2. Squats with 20# dumbbells (feet slightly wider than shoulder width and feet at 45* angle)
3. Hamstring Curls on stability ball as shown above
4. Bridges on stability ball

Round 2  repeat1-3 x3 12 reps each

1. Stiff dead lift using 20# dumbbells and feet (heels off) on flat weight plates
2. Leg presses 100#
3. Wall sit x 30 sec

Round 3   1-2 x 3 sets

1. Standing oblique twist using a weighted pulley machine
2. Modified standing crunch (this was awkward and hard)

And that was my 1 hour workout today. 🙂

As for running. I am still able to run, but I did have a bit of a set back. I think it was because I got a little too excited about being able to run. If I can run 1 mile easy, why not try 1.5 and since that was super easy, why not 2. Being that I haven’t been able to run for more than a year, that was probably a bit aggressive. So I have backed off quite a bit.  I am starting off super slow and it is super boring. But, I am running.

• 3 days per week
• 10-15 minute warm-up
• run 30 secs, walk 2 minutes x 8
• 15 min cool-down

I have been running on the trails more and the weather has just been awesome. A little on the warm side for Alaska.

I am seeing improvement but it is a slow process. I just have to be patient.

Halloween and Family Fun

We decided to carve pumpkins with the grandkids which was sooooo much fun. Scott and I helped too although we don’t have any evidence (pics). I actually started the pumpkin and he finished it so more of a tag team pumpkin.

I didn’t get to go trick or treating with the kids, but I did get some photos of the event sent to me.

 

 

I have to admit, I did not even know who she was….had to look her up

 

Yikes! He always wants to be super scary and he was!! Hope your Halloween was just as fun!

Happy Running!