This was the first week of the new strength program that I mentioned last week. I got in a few short runs, 2 days of strength and kept up with daily mobility. I also went back to another Rofling session. I’ll share more about that in another post, but I feel like we are making some progress Anyway, the strength training was rather humbling. On the surface it looks easy but the key is to really slowing down and breathing correctly. In fact, there is an exercise dedicated to just breathing.
So a little more about this program I am following. I don’t think it’s “officially” been named yet, but its a part of Tina Muir’s Running 4 Real business. She teamed up with her strength coach, Drew Watts, to develop this program. They offered a “beta program” at a discounted rate to 10 people, so I entered and won! So I still paid for it, but I got to start early and received the discounted rate.
As you may recall, I went to the UVA Speed Clinic in January 2015. I learned tons of information there, but had a hard time really taking a whole lot away from the experience because I only went once. Tina has been to the clinic 3 times, and Drew has even gone with her, so what they are prescribing is totally in line with what I learned there. However, now I have full, clear, videos about all the exercises I should do (and more), and most importantly someone to answer questions. We have a Facebook group for just the 10 of us “beta testers” where Drew and Tina are constantly listening to our feedback and answering questions. It’s also so helpful to learn from others!
I can’t share too much about what I’m doing because that wouldn’t be fair, but I will give you an example. I used to do SO many dead bugs. Like 3 sets of 10-15. I had no idea what I was doing. Now, I am doing 3 sets of 4, with proper breathing, and feeling it more than I ever did. I mean I am shaking halfway through and for the first time, actually doing the exercise correctly (I think). Oh, and I got this Core360 belt to help me to learn how to breathe.
Here is how I put it all together this week:
Monday: Soft tissue work/mobility warm-up, Day 1 of Strength Training
Right now the strength training takes awhile because I am still watching the videos as a do the first round of exercises. I ended up being really sore from doing just 3×4 eccentric push-ups!
Tuesday: Soft tissue work/stability warm-up, 3 miles (with a dead Garmin)
I didn’t realize how low my battery was on my Garmin until I got out there. I don’t really use my watch for pace these days, but it’s helpful to know how far I am going and monitor my heart rate. It died about 2 miles in and then I ran about a mile to get home.
Wednesday: Soft tissue work/dynamic mobility warm-up, 3 miles for Global Running Day
I am really starting to get the hang of the warm ups now. Drew gave us suggested warm-up exercises that we can do in part or whole before our workouts, pre-run or on an off day. I have been doing a little soft tissue work every day and then either static mobility, dynamic mobility, or stability (or a combination). I also do my breathing exercises before every workout.
Thursday: Soft tissue work/mobility warm-up, Day 2 of Strength Training
Day 2 of strength training was a little easier to follow than day 1 because I knew what I was in for. However, this is a different set of exercises so I had to watch all the videos for them.
Friday: Soft tissue work/dynamic mobility/stability warm-up, 2.5 miles
I spent a little more time of the mobility stuff and then went out for a shorter run. It was in the 50s which is crazy for June! But now we have a little heat wave coming our way.
Saturday: Soft tissue work/dynamic mobility and 4.5 miles
It was a perfect morning for running! Well, kind of warm for racing but perfect for a short, easy run. I made it back to one of my favorite loops which was why it ended up being 4.5 (a bit more than I probably should have done). I’ve continued to take walk breaks, especially on hills where I really lose my form.
Sunday: Dynamic mobility and 30 minute run/walk
We went to New York for the night on Saturday to see some family for my cousin’s graduation. We were only there for like 18 hours, but I woke up at my usual early hour and headed outside for a run/walk. I noticed my ankle was really tight so it ended up being mostly walking. I think it was due to a combination of driving the day before (for some reason when I sit still for a really long time it bothers me- and it’s not even my driving foot) and I didn’t do any soft tissue work before heading out. Hopefully getting back to my normal routine will resolve it quickly.
There is a good chance this will be my only post for the week. Usually I spend some time drafting my posts over the weekend but because I was away this weekend there was no time for that. I also have a busy week with 2 appointments after work (orthotics on Tuesday and Rolfing on Thursday!) Hopefully I will find some time to check in at some point.
When was the last time your watch died while you were running?
Have you ever worked on your breathing?
Have you ever worked with a strength coach? (Online or in person?)