Day 17: Arms & Abs! And My Own Confession…

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It’s Friday again! Time for some arm and ab work!

There have been a few “confessions” this week and now it’s time for one from me. This is hard for me to talk about because talking about it makes it more real. But here goes…

I have a possible stress fracture in my left foot. It seems to be around my 4th or 5th metatarsal bones and it just started this week. I was fine after the New York Marathon with only a few easy runs that next week, but after my first “real” 5 mile run this past Tuesday, I had some pain in my left foot. It started it the first 2 miles, got worse as the miles ticked by, then got even worse throughout the day and at Silas’ game on Tuesday night, I was limping.

Wednesday, I went to my PT who said she didn’t think it was a stress fracture but she wanted me to get an X-ray to be sure. I immediately went to urgent care and got an X-ray, where the Doc also said he doesn’t think it is a stress fracture. He didn’t see anything on the X-ray but said it’s too soon to tell for sure since stress fractures take some time to show themselves.

I’m on complete restriction from anything weight bearing for the next 2 days, then on Saturday or Sunday, I can go for a 5 min run. If I have any pain at all, it’s probably a stress fracture and I need an MRI, then will probably be in a boot for 6-8 weeks. If no pain, then it is probably tendinitis and I can keep running.

Of course, this is a terrible time for an injury that puts me out of the game for 6-8 weeks. I have WAY too many races and other fun stuff coming up, but there is no rhyme or reason to injuries, and this is not one that could be avoided through strength training. It just happens…and it sucks. But I am trying to stay off my foot for now, and stay positive. I won’t know anything for sure for a while, but I will keep you all updated.

In the meantime, I CAN do our arm exercises and some of the ab exercises, and I will be rolling and stretching like a mad woman! 🙂

Coincidently, Jennifer Stoner is in a similar predicament as I am and she is also waiting to get a real answer on a stress fracture or something else. We were quite the pair at our Moms on the Run class Thursday night…both coaches on crutches! But we showed up, got in Modern Moms Hip Strength with the ladies, and still had a great class. 🙂

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So, while I am on restriction, I hope you will do what I cannot do. I hope you will continue to get stronger, and continue to get your important workouts and runs in. Please keep me and Jennifer in your thoughts and prayers because I DO NOT HAVE TIME FOR THIS! UGH! I’ve already found someone to pace the Thanksgiving Day Classic Half marathon I was supposed to run next Thursday but am hoping and praying I will be ok and can pace the Space Coast Marathon the following Sunday.

Someday, something might happen to sideline you. But until that time, you are healthy, strong and capable. So don’t take it for granted. Take advantage of your health and go out and get sweaty!

Day 17 exercises: Arms & Abs – 3 sets of 15 with a 1 minute rest between sets (“how to” videos are below)

  • Front and Side Arm Raises
  • Tricep Overhead Extensions
  • Scull Crushers
  • Ab Sit Up & Twist with Dumbbell
  • Standing Knee Cross Crunch
  • Standing Side Crunch
  • :60 High Plank each round (total of 3 :60 High Planks)

Bonus: Roll & Stretch! Long runs are coming up! We also have several Crew members who are racing this weekend including our #PhillyCrew who is running the Philadelphia Marathon on Sunday! So EVERYONE should be rolling, stretching, hydrating and getting ready for those long runs and races! Roll first to release the knots and tension then take your time going through our 7 Key Stretches for Runners.

Let’s get to work Crew! Because….

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Day 17 “how to” videos:

Front and Side Arm Raises: Changing it up this time and making this a true combination move since we’ve done this exercise a lot…good way to keep it fresh!

Tricep Overhead Extensions: Here’s Michelle Trapp showing us how to strengthen those very important tricep muscles!

Scull Crushers: One of my favorites, Scott Herman showing us how to do scull crushers, another great exercise to help us build strength in those ever important triceps. Scott uses 2 dumbbells, but just grab one good size and don’t crush your scull!

Ab Sit Up + Twist with Dumbbell: Same exercise we did on Wednesday, and a great way to work our arms and abs at the same time.

Standing Knee Cross Crunch: This video is in fast forward but don’t try to do it fast! 🙂 Slow it down and focus on tightening those abs on each move. Both sides = 1 repetition.

Standing Side Crunch: Slow it down on this one and use your core to pull your legs up and your arms down to meet them.

High Plank: Watch how to do a perfect high plank in this video. Make sure you get that booty down into a straight line with the rest of your body just like a push in the high position.

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