Physical Therapy: Week 2 and Half Marathon Recovery

#RunFTL shirt

One thing I forgot to touch on in either the weekly wrap or the race recap is how much I loved the A1A Half Marathon shirt. Last year’s was cute, but the cut was infuriating and I almost never wore it because I’m forever tugging at it. This year I switched it at the expo for a large (over sizing anxiety) and it fits perfectly. Memo to shirt makers: take note from the mermaid, women have boobs.

I runfess I like to treat myself after achievements like a half marathon. Luckily through #GoTheDist I’ve learned to be more conscious of non food rewards. This week’s damage was two new skirtsport skirts. I’ve enjoyed them, but running in the Lotta Breeze for the Half was just perfection. The cut is cute but the pockets are a game changer. Also, I wore a pair of formerly leggings to PT Friday morning and time to purge what doesn’t look good on me.

Key learning in this week’s physical therapy sessions: ankle stability and balance go hand in hand. I know, DUH! But somehow this never clicked for me. My balance is generally poor – I was laughably bad when Wii Fit was a thing – but better on my left side, normally. Not so much with the whimpering Achilles, but I really love these stability/balance exercises. On the dip into heel raise from a step I really felt the calf shaking with fatigue on the third set.

Speaking of Wii Fit, I wish I still had the board for some of the heel dips and raises as standing on the stairs in my apartment building gets old.

NYRR upgrade

As I work in the cultural world I’m fairly familiar with the membership upgrade offers. Buy now, get x months free; upgrade and get Y benefit. I hadn’t really looked at the NYRR ones beyond basic member until I got an upgrade offer. The cost difference is about $60 and includes a free race registration (value ~$20), but I got to thinking of all that NYRR has given me: the free programming at the RunCenter, the wonderful people I’ve met, the growth of myself as a runner. Because I can afford it, it seems the right thing to do to give back more. Added benefit: it opened up a volunteer opportunity for the NYC Half Expo so I can unlock 9+1 in case I want to do the Marathon again in 2020.

Currently reading: Phil Hewitt’s Outrunning the Demons, barely in time for Runners’ Bookshelf’s February choice. I enjoyed Meb for Mortals and seem to be on a bit of a running kick. That’s helped by the fact that they were pretty much the only books I downloaded to my new Kindle last week.

Also this week: I posted my recap of the A1A Fort Lauderdale Half.

Weekly Wrap: with Wendy and Holly. That this is the last weekly wrap makes me sad. I’ve only done it less than a year. I met some of you who were Cherry Blossom 10M ambassadors when you found my recap, and after Wendy and I met in Runners’ Bookshelf she coaxed me into linking up since I posted my own wraps anyway. I finally joined, and I’m so glad I did. I’ll check out #RIOTS, the new linkup Wendy mentioned and will try to be better about posting in rather than just reading the weekday linkups.

  • Monday: I felt pretty good after the Half, thanks to the swim. Mom and I had some errands to do and I wanted to dip my toe in the ocean for it to be an official Florida visit so we walked to the beach. I felt it in my achilles on the bridge over the intracoastal and by the time we got back to the condo I felt I should ice it. One of the best goodies in the expo bag was a hot/ice pack from Cleveland Clinic. It’s perfect. Overall, felt good and didn’t stiffen too much on flight home.
  • Tuesday: I was off work and took advantage of that with a weekday outdoor run. Yay. The shakeout felt really good and I wasn’t sore at all. I could have gone longer but decided it wasn’t smart to push it if I really want to pull off two long runs ahead of the NYC Half. I decided a much needed mani/pedi was more interesting than steps and didn’t even get my step goal. Funny how much I’m commute dependent on that.
  • Wednesday: hi, winter. So glad I ran outside yesterday because it’s a slip and slide now. 5K row after work. PT in the morning and he was impressed at how my Achilles handled the half marathon but found some huge knots in my calf. I can understand why runners often have massages. Besides the existing, he added:
    • side steps on toes
    • Single leg RDLs
    • “sneaky” lunges on toes. This one was a challenge, I don’t have lunge flexibility
  • Thursday: return of the office run group which in my head just sounded like Eminem’s Slim Shady. Why I thought of that song, who knows?! Our usual lap in quite good time even accounting for a slower mile two on account of the reservoir transverse being a dark, muddy, potholed mess. My achilles felt good as was my breathing through this winter cold.
  • Friday: thrilled to wake up and do my morning commute with absolutely no pain from Thursday night’s run. First in a couple of months. I got a good number of steps in, but took a rest day from the gym because I’m fighting a cold and needed some down time. PT again in the morning. Mine had one of the assistants helping and the assistant asked if I ever did a “single leg RDL” I said I had no idea what that was, but to show me. I had the prior Wednesday, but I don’t quite speak PT acronyms. Those are fun, save for my lack of balance. Added today:
    • Side plank clamshells. Oh those are evil but I kind of loved it
    • Single leg heel drops on a leg press machine.
    • This really complicated one where I bent the plant knee, slid the other foot out to the side and then behind me in a kind of curtsy. It took me about two sets to figure this one out. I’m not sure which is worse, my coordination or my balance.
  • Saturday: complete rest day beyond PT exercises and errands, want to kick this cold to the curb. Could I have run or hit the gym? Absolutely, it’s not a bad cold. But don’t want it to linger. and yes, now do you have to let it linger is an earworm. And then I spotted this Sarah Marie shirt in an eblast. That might have to happen one day. Funny of the day: I was frantically trying to find a charger for my vacuum before my cleaning guy came. I told him there might be an issue. Not to worry, he was coming from another job where the client didn’t own a vacuum (how?!) and he had his on him.
  • PT with a view

kinda like I’m channeling Kim. Did someone say heel drops?

  • Sunday: I wanted to be outside. The weather was overcast but better than forecast. The vague plan was a long run, but I knew that wasn’t happening pretty quickly. I don’t like spitting. I don’t mind it at all when others do it courteously, but I hate the feeling in my throat. What’s one of the side effects of a cold? Crap in the back of your throat that you choke on and… you see where this is going. So I decided to go about a mile and then do my PT laps there. Stretches are fine in my apartment, lunges and side steps not so much. I then jogged back to the stairs for some scenic heel drops. Now time for some quality time with a book and a bath.

Plan for the week:

  • Monday: PT and cross train after work
  • Tuesday: run
  • Wednesday: last? PT or find out whether insurance approves more. Off, after work event
  • Thursday: office run group
  • Friday: crosstrain
  • Saturday/Sunday: long run depending on weather.

37 comments to this article

  1. Wendy

    on February 24, 2019 at 17:17 - Reply

    I love that race shirt! I wish RDs would be more creative when it comes to shirts.

    I’ve added you to my blogger feed so I’ll still be reading and following along!

    • cari

      on February 24, 2019 at 18:16 - Reply

      Me too. This race does well with the shirts and themes. Last year I liked the shirt better than the medal, but never really get to wear it.
      Yay! ANd I’m glad we have each other on instagram and in the Runners’ Bookshelf too. Yay for more fun reading ideas.

  2. Darlene

    on February 24, 2019 at 18:33 - Reply

    That is a cute shirt. My Florida one was boring.

    Love that view. Almost worth getting injured. Kidding.

    As you can tell, I am being cautious about running going into the NYC half. May not get any long runs on. We’ll see.

    And please dry weather prayers for Mar. 17.

    • cari

      on February 25, 2019 at 12:11 - Reply

      Once it’s lighter longer, we can run with this view when you’re here. Easy ish hop for you from the Q
      I was OK with no long runs before FLL. Hope to get one in this cycle though to prep.

      • Darlene

        on February 25, 2019 at 13:51 - Reply

        I doubt I will and my half was a week before yours. It is what it is.

  3. Chocolaterunsjudy

    on February 24, 2019 at 18:49 - Reply

    I am sorry about the cold. I usually rest with one, because I don’t get them often and it means I’m really run down. Hope it’s gone soon! That’s great that you felt so good after the half. I did too — even the blister really only hurt on the day of the race.

    Don’t even get me started on all the Skirt Sports I own, but then again I’ve been buying them a long time.

    When it comes to halfs, I definitely eat allthefood. I don’t even track it. But I do get back to tracking when I get home, otherwise it would be a disaster!

    • cari

      on February 24, 2019 at 19:07 - Reply

      I have a kind of ridiculous MyFitnessPal streak. Would be even more so if I hadn’t missed it one super busy work day. Between that and when I did Weight Watchers prior, tracking became a solid habit. Tracked and move on has become a well-known to me phrase. LOL.

      Same re: colds, usually one in winter and sometimes a summer one. I always joke that my year-round allergies keep the germs from ever taking hold in my nose regularly. I feel better and resting this weekend was the right choice. Too busy a week for it to linger.

      and then they sent an email today about the “Long Haul” skirt… I’m lucky that’s way out of my price range because I kind of love it. Including the two I bought this week, I have five. The one from the Half is my favorite by far

      • Chocolaterunsjudy

        on February 25, 2019 at 08:39 - Reply

        I did too, and they kept throwing coupons at me (which I’ve never used), but I still flirt with not always tracking my food (a conscious decision) so I’m totally ok with it.

        I have the original long haul skirt. I do like it but it does also slip down a bit when you put in full bottles — at least on me — as you drink, though, that stops. I don’t think it would get me through a marathon, although I know people who have worn it in marathons, but the pockets are definitely handy. Of course I don’t pay full price either.

        • cari

          on February 25, 2019 at 15:15 - Reply

          I figure it will eventually go on sale. Starlett finally did in this Valentine’s Day sale.
          At the moment I’m planning to run NYC in the same one I wore for FLL, but might do the new one (same Lotta Breeze, new pattern) if I get a chance to run long in it to check any weird seams. The “tennis ball” pocket holds my iPhone X quite well.
          If I run Hot Chocolate (iffy, calendar wise) I’m excited for the phone holder as it’s one less thing to think about holding on to.

          I don’t use the MFP coupons either as I’ve never found the premium version worth paying for. I’m a bare bones person

  4. therightfits

    on February 24, 2019 at 19:17 - Reply

    That’s a very cute race shirt!

    I’m sad about the end of the link-up too…I was hoping someone might pick it up to continue it on! It’s the one thing that keeps me posting at least once a week!

    • cari

      on February 24, 2019 at 19:43 - Reply

      Same. I enjoy reading Runfessions and Coffee Break but rarely post to them. I’m a little better with the new Tuesday one so hoping Riots will do the same for me for the weekly. I really love the community in them all. I only recognize one blog name in the new one.

  5. deborahbrooks14

    on February 24, 2019 at 20:20 - Reply

    I have enjoyed getting to know you through the WW as well. Definitely plan to keep in touch! Also a huge skirt sports fan. Have a fantastic week!

    • cari

      on February 24, 2019 at 21:07 - Reply

      Oh yeah. I’ve made sure to grab everyone’s links and subscribe where they have the option. I actually subscribed to yours a while back because I’d always miss Meatless Mondays since I couldn’t grab it from one of the linkups.
      Thank you!

  6. Coco

    on February 24, 2019 at 20:26 - Reply

    That is a cute shirt. And, yes, even runner girls have girl parts! 😉 Your dedication to your PT exercises will pay off for sure. Off to check out your recap.

    • cari

      on February 25, 2019 at 16:21 - Reply

      I really hope so re: PT. I also think they’ll give me more direction at the gym

  7. Kimberly Hatting

    on February 24, 2019 at 21:15 - Reply

    I had to laugh at your pic of the stairs LOL I have been doing so many stairs this month (for the challenge at work), but after this week, I will be scaling those way back. I’ve had some of that gunk n the back of my throat for awhile. I haven’t really been sick, or had any sinus stuff going on, though. Hope you’re feeling better soon!

    • cari

      on February 24, 2019 at 21:51 - Reply

      I wasn’t going to run those stairs, but totally thought of you. Although one side is a construction site, the other and behind are river views so way prettier than my building’s stairs. I can’t wait for them to finish that connection though as I’d like a connected waterfront path without the stairs.
      Thanks! I haven’t felt too bad, but the crap in the back of my throat is just annoying as is the dripping nose. On the plus side, dripping nose keeps it from sticking in and becoming a sinus issue

  8. kookyrunner

    on February 24, 2019 at 21:34 - Reply

    Sorry to hear about your cold 🙁 I hope that you feel better soon.

    I really love that race shirt that you received! Although I wish that races would give out other things besides shirts, I love when the shirts have creative designs.

    • cari

      on February 25, 2019 at 16:28 - Reply

      Thank you! I’m definitely feeling better. Rest days were the right choice
      Me too — mainly because I’m so out of room for shirts. I like it to be a good giveaway though that’s worth the race price. That’s part of why I like the hats from Dash/Lebow.

  9. Marcia

    on February 24, 2019 at 22:11 - Reply

    Now that is a great race shirt! If I never saw another grey race shirt, it would be too soon. Blah! So sick of grey shirts. Glad you got one you love. Hope that cold turns out to be a mild one and fades away fast.

    • cari

      on February 25, 2019 at 16:32 - Reply

      Luckily we don’t have too many grey ones. God’s Love We Deliver is a nice grey and this is a little more blue/gray. I actually prefer gray to white since the white ones never seem to come clean
      It has proven to be mild-yay. Thanks!

  10. runswithpugs

    on February 25, 2019 at 11:01 - Reply

    Thanks so much for joining us at #RIOTS! We are so glad you are here!

    Love that race shirt, but I agree with you that the fit of some of those women’s cuts can be absolutely awful. I very rarely end up wearing them.

    Sorry you’re not feeling well. You had a great week regardless, and I hope you feel better soon!

    • cari

      on March 18, 2019 at 09:27 - Reply

      And I’m going to try to remember to link up going forward.
      Women’s shirts are silly, but they seem to be taking suggestions on board

  11. Michelle @ Running with Attitude

    on February 25, 2019 at 21:28 - Reply

    That race shirt is super cute!

    I love the Lotta Breeze skirt – I haven’t put in an order yet for the new patterns but you just reminded me that I should. 🙂

    Sorry you’re dealing with a cold – hope you’re feeling better this week!

    • cari

      on March 11, 2019 at 15:57 - Reply

      Oops, missed these. Bad WordPress.
      I got the Long Haul skirt in one of the new patters, but Lotta Breeze in the old standbys. Sidewinder and… I forget the name of the other one. I am the worst at those sometimes

  12. Liz Dexter

    on February 26, 2019 at 01:51 - Reply

    Glad you’re still able to run through the PT – I’m doing the same. I have Crab Walks which are frankly embarrassing, and new yesterday, four (FOUR) different types of lunge, including a backwards one like a curtsey that leaves me wibbling around! Hope the Achilles continues to behave!

    • cari

      on March 26, 2019 at 10:11 - Reply

      Crab walks are the wrost. Flattering on no one

  13. Shathiso @thegaboronerunner.com

    on February 26, 2019 at 04:44 - Reply

    I love treating myself after races too! But this week I treated myself after my 18 km Long Run! Felt that was worthy of a new running top! Well done on an active recovery week! Also sounds like Achilles is healing nicely!

    • cari

      on March 20, 2019 at 11:22 - Reply

      Oh absolutely on the new running top. Was that what made your Half so speedy?

  14. Debbie @ Deb Runs

    on February 27, 2019 at 14:11 - Reply

    I love that you treat yourself after a race and running clothes sound like the perfect way to go! I used to treat myself with mint chocolate ice cream after a marathon (that distance only), but the problem was that I was never hungry after running a marathon. Of course, the next day… 😉

    I do like that race shirt and I’m glad you were able to exchange it for a size that fit better. It seems like if I order a small, I need a medium and vice versa so I’m always exchanging my race shirt after the race.

    Have a great week!

    • cari

      on March 26, 2019 at 10:10 - Reply

      Cherry blossom was the first (and only until now) time I was able to exchange a shirt. I think more should offer that. Ooh mint chocolate used to be my favorite ice cream. Especially with butterscotch syrup. Old habits

  15. Renée

    on March 1, 2019 at 05:17 - Reply

    I love the race shirt, I would be wearing it all the time, but yeah I absolutely love mermaids!

    you are doing so well with your PT exercises. I know I should make a plan for myself and follow it and I have such good intentions but I don’t. Calf raises are one of them for sure – I did actually stretch them out a bit after Tuesday nights run because I was in so much pain but yeah, too little too late I think.

    I’m sorry I’m so late to your weekly wrap post. I’m going to get all my links together so I can still stay up to date with everyone regardless of a link up or not.

    • cari

      on March 26, 2019 at 10:11 - Reply

      LOL, no worries. I am always late

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