I’m just popping in today with my weekly recap for the week of 4/26. Last week I did not get to the gym at all, so I just did my own strength workouts at home. I think it’s really time to find a new gym closer to home, but I already paid my May membership fees so I guess I will stick with my old gym for at least a few more weeks!
Weekly Updates
It’s been kind of weird to not be blogging as much. I feel like there are so many things that now never make it to the blog because days will go by without any posts! I have still been busier with the transition to the new house, but we are settling in more and more each day. I hope to get back to a regular blogging schedule at some point, but for now this will have to do!
So anyway, I don’t know if I mentioned that I stopped physical therapy two weeks ago. I still wasn’t 100% but we agreed that going there wasn’t going to necessarily help things improve any more, and it was a big time commitment. So I have transitioned to a chiropractor that is sort of near where I live now (but still about 30 minutes each way with evening traffic) so that has continued to suck up alot of my time. However, he did an FMS (Functioning Movement Systems) screening so I am also learning new exercises to address imbalances. This is a slightly different approach than PT but I am open to anything at this point! I need to remember to post more about that one of these days:)
Weekly Recap For the Week of 4/26-5/2
Ok, so on to the workouts from last week. (Please note that I also foam roll every day- not worth typing out 7 times😃)
Sunday: 30 minute online barre workout
Monday: 3 miles and core/glute exercises
Tuesday: 3 miles and core/glute exercises
Wednesday: Strength training and core work
Thursday: 3.4 miles and core/glute exercises
Friday: Iron Strength workout and CXWORX class via YouTube
Saturday: 7 hilly miles!
Total: 16.4 miles
This week felt pretty good, but not as great as last week. For some reason my back has been tight on my right side, and I have also been dealing with a tight TFL on my left side. So I am working on foam rolling those areas and I get ART on those spots at the chiro. I am probably going to keep my mileage where it is for some time (or less as needed). For now, I am happy with where I am.
Ok, and last but certainly not least, I need to give a HUGE shout out to Alexis, who I have been coaching since the beginning on February. She ran the Providence Cox Marathon yesterday, and PR’d by 26 minutes, ran a 3:28:00 and qualified for Boston! It was really an honor to coach her; she put in the all the hard work and it absolutely paid off!
You may also like:
My Marathon Training Plan for Fall 2014
Monday’s Meals And Workouts
Meal Planning Week of 9/14 and Lunch Ideas
I’m Really Bad At Being Sick
- Who else races this weekend? How did it go?!
- How were your workouts last week?
Great week and I see you have a long run in there again 🙂 I hope you’ll only feel better from here on out. Sometimes I feel so much more aware and focused on tight spots that I don’t even trust myself to know if it’s “real” or not. I imagine with all the work you’ve put in and continue to put in to heal, that you’ll notice a difference over the next few weeks. You are definitely missed in the blogging world!
Yea at this point sometimes I don’t know what I should worry about, or even what might be due to running or something else. Since I am still having these tight spots I know I shouldn’t push it by increasing my mileage. I just hope I can continue running even if its not alot; its so hard to take time off and start again!
Which online barre workout did you do? I have been looking to maybe try Physique 57 for a change to see the difference…The half yesterday was not fun at all (so so hot) but I finished 🙂
So at one point I had signed up for Barre3 online. I discontinued it but for some reason I was able to log in and view a class. So not sure why, but it was probably a fluke and I will need to find something else to do. We don’t have a DVD player hooked up and I can’t find my Pure Barre DVDs or I would have just done that.
Congrats to Alexis, that’s so exciting! And great job, coach!
I love that pretty morning sky picture!
Thanks! And I love the sunrises this time of year!
Congrats to both Alexis and you, that’s a great accomplishment both for her as a runner and you as a coach! Looks like a good week of workouts – and such pretty views on runs!
My runs last week were bittersweet, as I did my last long run on my favorite route before the move.
Thanks! And that must be such a weird feeling. But I am sure there will be lots of amazing places to run when you move!
Congrats to your Padawan, and so happy for you to be able to get some miles in! Hopefully it won’t be too long before I can say the same for myself, but we shall see.
I hope you are back to running soon!
Glad to hear things have calmed down. I’ve also dropped down in PT visits to one. I touched base with them a couple weeks ago and they said it’s now all about building up strength. I can do that on my own and I’ve added Pure Barre to my schedule. I’ll see how this goes.
Yep, I think once you learn the exercises its all about keeping up with them and being smart about building back up your mileage. I like to see a chiro for ART but there is no reason to go to PT for an hour and half when I can be in and out of the chiro in 20 mins.
Great job on your workouts. Glad to hear that you are doing better. It’s probably best that you keep your milage low for now if it’s seems to help. Look at you breaking a band. You strong girl:) I need to start doing more stretches w that.
Haha, for some reason those bands always break on me! I probably just buy the cheap ones and thats why:)
Hi Lisa! Life changes are tough, but hopefully you’ll get into a groove soon. As far as the tightness on one side… could your hips be too tight on one side causing your to run/move differently and favor that side? You never know – but maybe rolling it out will help. And CXWORX off YouTube? I’ll pretend I didn’t read that heheheh! Happy Monday, lady! Hope your week goes well and things in your area recover.
The classes on YouTube are nothing like the studio classes but since I couldn’t get there at all last week I figured it would be fine since I am so familiar with the exercises. But hopefully I will get back to class this week!
Yes, I have definitely learned that my left side is weaker than my right. I foam roll all the time, and get more ART than probably any one else ever has, but for some reason the patterns have continued. So now some of the exercises I am working on are specially to train my left side to do the work without letting my right side help.
It makes me happy to see you logging the miles again. I’m curious to know about these new exercises, so I’m looking forward to hearing about them!
Ok, I will definitely have to make sure I post about it at some point!
I hope your progression to a chiro helps you! I really respect your dedication to taking care of things functionally instead of just jumping back into running full force. Best of luck with it!
Thanks, at this point I have put aside so much time and money to deal with this that I figure I better get completely better and not screw things up! But its definitely a tough journey to change patterns and teach different muscles to work efficiently.
I’m glad to hear you’re doing better. Last year when I was in PT for a hip flexor injury, I went for about 6 weeks and afterwards the same thing happened – going more was not necessarily going to improve it unless I went from a 6-week period to a 6-month commitment, and I couldn’t do that kind of time. Luckily it did heal, although it still bothers me from time to time 8 months on.
PT is really time consuming, and I feel like they can only teach you so much before is stops helping. And once you know the exercises, you can continue doing them on your own!
Way to go Alexis!
Have you tried the resistance bands without the handles? I find those last longer for me!
I’ve broken those too:) I think I just need to invest in better quality bands, haha.
Nice work on all the strengthening exercises! It’s a good reminder for me to work on incorporating them into my weekly routine. I’m trying to be good about foam rolling but I still only end up doing it every few days. I feel like I need to take a class to learn the proper techniques.
My new chiro’s assistant actually taught me some tricks to foam rolling that Im thinking about sharing at some point. I thought I knew everything there was to know about foam rolling, but I learned something new and it seems to work pretty well!
First off, I LOVE the name of your blog. Wine is the best.
My workouts went really well last week! I’m finishing off my training plan for my marathon May 17!
Thanks for stopping by! Always glad to meet other runners who love wine:) Glad your workouts went well, and good luck in your marathon!
It looks like you were able to get in some decent workouts even though you couldn’t make it to your usual gym. I hope things calm down around there, we have been watching it on the news every night. :/
Thanks! Things are definitely more back to normal this week. Hopefully I will be back to the gym tomorrow!
I am glad to things are settling down around you–I would definitely stay clear of the area for a while too.
I agree that continuing to go to PT is not something needed, as it takes time for strength gains to overcome imbalances. Usually they get you going on a home program with instructions on exercise progression, and maybe a follow up down the road 4-6 weeks out.
Congrats to Alexis–and you! Wow! That is a great time!!!
Yes, I feel like I have learned the exercises and they gave me some recommendations for progression. Its also nice to know that I have a chiro to help out if I have problems again.
Congrats to you and Alexis! You must feel so proud as a coach. Glad this week went well and hopefully the next will be even better. On a random note – registered for reunion last week 🙂
I think Im going to Arkansas the weekend of the reunion to meet my new baby niece. The next few months are so busy it was the only weekend that we are able to go!