Cortisone and Training Binder

Guess whose hip doesn’t hurt right now?! MINE! I went to the doctor on Monday after lunch. The 3-miler Monday morning resulted in the worst hip pain I’d had yet. My doctor confirmed what I was thinking. I have bursitis in my left hip. I also might be dealing with some it band syndrome, which can go hand-in-hand with bursitis. She offered me a cortisone shot right then and there. I didn’t turn her down. I’ve never had a cortisone shot before.

The injection hurt, but not too bad. The injection site was sore for the rest of the day Monday and into Tuesday. I rode my bike Tuesday morning and really enjoyed it. I considered running today, but I chickened out and wallowed in bed for an extra hour. I might give it a try tomorrow morning.

My doctor told me to keep doing what I’m doing: ease back into running, XT, stretch, foam roll, strength train. I found some great PT exercises and stretches for bursitis, and I’ve been doing those every night. My doctor also suggested that maybe becoming a full on triathlete wouldn’t be such a bad idea. Honestly, that notion is sounding more and more appealing to me. Mr. Neon just chuckles and shakes his head. He knew this was going to happen. #neversaynever


I started Quick Strength for Runners last night. It’s an 8-week program with two workouts per week. The only truly required items are a set of dumbbells, a medicine ball, and a stability ball. I’m planning on doing them Tuesday and Thursday evenings. And I’m going to attempt to do Lauren Fleshman’s core workout on Monday and Wednesday. I’m strength training, y’all!

I’ve mentioned before that I have a training binder. I’ve had a couple of people in real life ask what is in that binder. So here it is:


It’s been very recently revamped. I switched from a full size binder to a mini binder (5.5×8.5). I can more easily carry it in my tote bag. I almost ALWAYS have it with me, so I can reference my training plan at any time or jot notes down from various articles/books I read. So what’s inside:

  1. Training plan
  2. Recommended Paces / Treadmill Pace Chart
  3. Tabs
    1. Clear – General notes, goals, race schedule
    2. Grey – Nutrition information, articles printed out to read later
    3. Blue – XTing options, printed strength training options
    4. Green – blog notes
    5. Red – Mr. Neon’s Ironman plan




I’m an overly organized person, so this binder is a necessity for me. I take it along with my Believe Training journal with me almost everywhere. It keeps my mind on my training and on my goals.

Do you have a training binder?

Stay neon!

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