I knew this was going to be a light week even without recovery from the half. We have our Global Summit/Annual Meeting and there’s just a lot going on. While I do chase steps in general, as Judy and I discussed on her post, I’ve learned through this injury cycle to take some true rest days. While I got in good steps doing errands and commuting, I had three days this workweek without meeting my step goal. Very unusual for me.
If you missed it, my race recap is here.
After winding down to one visit per week, I officially graduated PT after about six weeks. Beyond fixing the current Achilles issues, I learned a lot about dem bones or to be more precise, dem tendons, ligaments and muscles. I also finished with a much better understanding of what to do at the gym vs. mindless stretching and rolling which I think will help me build a stronger base. Maybe one day I’ll actually do the free trainer session that comes with my gym membership. Maybe.
I look forward to maintaining that routine as I hopefully stay healthy through spring in the head up to the next training cycle. There’s also a lot I can do in the course of normal day to day activity such as the arch lifts.
With my PT’s permission I’m sharing the ones he has me doing. This does not include some of the gym specific ones like the heel raises on a leg press or Stork, which I detailed below
I actually felt really good after the Half and probably could have run Tuesday if the schedule stars aligned. I can’t believe how long it took me to realize that PT really was strength training in disguise. That was definitely a part of my three minute time improvement as the course was way hillier than Fort Lauderdale.
While I don’t have anything double digits on the calendar until summer, look forward to working on my long runs.
- Monday: PT graduation. After a nice, long calf and hip/TFL/glute massage, he just asked me what I wanted to do and there were two exercises I wanted him to show me again. No, neither of those were Dead Bug. I will finish PT without being an insect. Hip Hike, and The Stork (albeit with a ball). Graduation gift is a tee-shirt so I guess PT has become a literal example of been there, done that, got the tee shirt.
- Tuesday: off. Was at the office until nearly 8PM.
- Wednesday: our Annual Meeting whose program runs until 6 with a reception to follow. Knowing I wouldn’t get to the gym after, I used the first day of having the PT window free for a sunrise run. Chilly, but absolutely gorgeous. Legs felt good and I was so happy to have the run in since I didn’t leave the reception until almost eight and I was on sore feet. I love how I feel after a morning run. Also, this was the last good weather so glad I got to play outside.
- Thursday: closing reception for the global summit. Awesome venue in Lucky Strike but it’s out near the Intrepid & the Hudson River, which at least meant steps walking from the subway in an icy rain. I didn’t bowl or play pool, but it was a great way to unwind. We’re not going to talk about the food choices. Tracked and moved on.
- Friday: an evening that was my own. I wanted to run outside and it had finally stopped raining, but wasn’t sure that was going to hold, so I went to the gym. Two miles on the treadmill as follows: 5.5 for .25, 5.6 for .5, 6.0 for .5, 5.6 for .5 and 5.5 for .25. I didn’t really have a plan, but didn’t want to do too much too quickly even though I’m feeling good. Followed the run with a good roll and some PT exercises as I try to work though how to best combine the two on a non cross train day. I really, really love the Xerdiscs for balance work, much easier than Bosu. I really need to remember to pack my resistance bands in my gym bag though.
- Saturday: was supposed to be a long run, but turned into mental & physical day off which was sorely needed. I put on my run clothes and ran to get dinner. Don’t regret a single non step.
long runshort shakeout and hopefully a sorely needed haircut.
Plan for the Week:
- Monday: cross train. Conscious choice not to use my PT time for a run as I don’t want to run three of four days. May walk to work
- Tuesday: off, book talk & signing. Anyone else read Linda Fairstein?
- Wednesday: run
- Thursday: office run group
- Friday: off, show tickets
- Saturday/Sunday: long run TBD based on schedule. Friends in town