Finally! A weekly recap that involves some running! I know that sometimes when I follow other bloggers through an injury it will feel like their time off went really quickly (like wow, that was already 6 weeks?) but of course for the runner who is sidelined this time feels like it drags on forever. For me, the past month or so has gone faster than I expected but I still feel liked it’s been forever since I was actually running consistently.
Monday: Upper body workout + 2 miles (10 minute walk, 3 x 3-4 minute run with 2 minute walks in between).
This felt good and I had no issues throughout the day. In the afternoon I went to my first PT appointment. I ended up running a little under a mile on the treadmill while my gait was analyzed and recorded. I “noticed” my foot after, but it wasn’t painful. I also did some of the exercises that I was given.
Tuesday: PT exercises + 2 miles (5 minute walk, 3 x 5 minute run with 1 minute walks in between, 3 minute walk to finish) + lower body strength training.
Originally I was only going to run every other day this week. My PT actually suggested that I do a run/walk on Tuesday morning to see how I did with my right foot taped. While the KT tape on my left foot can last a few days, the regular medical tape on my right foot would come off in the shower. I didn’t argue and happily agreed to another test run on Tuesday! Everything felt good, although my the end of the work day my low back was really tight. It’s always something….
Wednesday: PT exercises + upper body strength using TRX + core work
I hadn’t really used the TRX in a while so this was a nice change. Especially because I used weights on Monday to lift upper body. I definitely noticed that my upper back was sore from this for a few days.
Thursday: Lower body strength + 2.5 miles (2 minute walk, 10 minute run, 1 minute run, 10 minute run, 2 minute walk)
Ok, I know this was a bit of a jump in the time I was running but I hadn’t had any foot pain in almost 2 weeks. I wanted to push it a little and see how I felt. No pain during or after!
Friday: PT exercises + core work + 20 minute walk
I figured I would take a day off running but wanted to get outside for a bit, so I just took a 20 minute walk.
Saturday: 4.8 miles (2 minute walk/10 minute run intervals) + PT exercises
It was my first time trying out the Kinvara’s! They reminded me more of the Pure line that I am used to running in, but with a wider toe box. (The Launch which I bought about a month ago were very cushiony and my heel was raised a bit more than I like.) I love that with Running Warehouse there is a 90 day return policy for new or used items, so I have plenty of time to make sure I like the Kinvaras.
My PT exercises are nothing new, but we actually moved the focus back up to my hips and glutes rather than my foot for now. While I was already doing rehab type exercises, sometimes it is really helpful to have someone tell you exactly what to do. Now that I have a set of exercises with recommended sets/reps I am really feeling them and doing more than I would if I were just doing them on my own.
Right now my routine includes clamshells, side lying leg raises, bridges, side steps, and dead bugs. I liked that she asked me what I had previously done in PT/what I was already doing and then she made sure I was doing those correctly and said to do 2×20 of each. I had fallen out of the habit of clams and leg lifts, and now I remember just how much they burn when you really slow down and do them correctly.
I go back for another appointment today, so I am interested to hear any more feedback based on my progress this week. Over the past few days I have been soaking in what I learned about my gait last week and merging it with my entire injury history along with what I learned at the UVA speed clinic and it’s all sort of coming full circle. I guess only time will tell if this is really the answer!
How were your workouts last week?
How long does it take you to decide if you like a new shoe?
Do you do better with PT exercises if someone tells you exactly what to do?