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.
Sunday: Rest
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?
yay for feeling well enough to run! I am nuts with new shoes which is why it’s best when I can just stick to a model for a really long time lol. sometimes I think I like a new shoes only to discover that I really don’t!
Yea it really takes me a while to know for sure if I like a shoe! I think the Kinvaras reminded me so much of the Pure flows so I am feeling confident that they will work out.
You’re reminding me I need new shoes! Sounds like a solid week back to running. Hopefully “noticing” will turn into forgetting soon enough 🙂
Yes, and I haven’t even “noticed” it in a week! So that’s definitely a good sign, but I am still being really cautious about it all.
I love going to PT because I will actually spend the time to do all of them. When I do PT, I do them whole hog. Or I don’t, lol.
I definitely rush through them when I do them on my own. I need to remember that if Im not feeling them that they probably aren’t working!
Yay for a good week! Oh those hips and glutes. They’re the bane of my existence. I too know perfectly well what I “should” be doing but I let it slowly slip away. Sigh.
Mile 7 or so seems to always be a good indicator if my feet will be happy in a shoe. Go figure.
It may be a bit before i get back to 7 miles so hopefully I’ll continue to like these shoes! Everything is definitely connected to the hips and glutes, and they are the weak spot for so many of us!
I love your coordinated socks and shoes 🙂
YAY so glad that you were able to run, increase your time running and do it all pain free!
I’ve gotten out of the habit of doing clams as well but your post reminded me that I really need to do them again! Thanks!!
The clams are so good if you do them correctly. Now that I have slowed down and focused more I feel like they are more beneficial!
I’m so glad that you’re back to running again! Time off during injury does seem to go at half speed when it’s your own injury. Usually I can tell after the first run if I like a pair of shoes, and once I do a shoe specific workout in them I know. I’m picky though so it’s usually just trying them on at the store that determines it—if anything doesn’t feel to my liking I skip it. Hope this week of running continues to go well for you!
Thanks! The Kinvaras remind me so much of the pure flows so I am optimistic that they will work out.
I’m glad that you were able to get several runs in this week with no pain! That is definitely a good sign. 🙂 It usually takes me at least 3-4 runs to really decide if I like a shoe. I think it’s because the first couple runs are so new/different that I am constantly thinking about my shoes, and I don’t get an ‘overall feel’ of the shoe.
I know what you mean! I think that was the problem with the last pair of shoes I tried. I guess it can take a bit to really know for sure!
I definitely do better with PT when I have someone tell me what to do! My hip has been hurting lately and I had been doing some of those exercises I was given two years ago when I hurt my other hip, but it wasn’t until I talked to my marathon training coach that I got a good routine and mix of exercises to do and start to do them every other day. I also have been doing bridges, clamshells, and side leg lifts, along with donkey kicks and some yoga poses.
Glad you got some exercises to do and I hope your hip feels better!
Glad to see you running again! I miss going to PT regularly. It was frustrating to be there for so many months but at the same time it was like having a personal trainer forcing me to do my exercises and a masseuse keeping me loose. It definitely makes a huge difference. I’m so lazy about doing the PT exercises on my own.
PT is really time consuming but it does force us to do the exercises and do them correctly. I just need to force myself to keep doing them so I don’t have to go through this again!
The shoes and socks are really cute pink!
The Kinavra’s sound good if the toe box feels roomy 🙂 I have never actually tried that model. I need rooomy.
You had a great a week and you are doing a really nice job easing back into running. I am glad you aren’t feeling any setbacks.
I love leg lifts, but I probably do them too fast lol I do try to squeeze at the top. I do so much better when i have a PT to tell me to slow up and adjust my posture.
I really like to do a longer run in a shoe, about a 10K – if they feel good for that long they usually will work:)
Yes I do think the toe box has more room that most other shoes i have worn. A 10k distance is a good measure of how a shoe will work out!
I need to get back to my glute hip exercises. My back still isn’t completely better so I’m worried about doing anything weird right now. So happy to hear about your pain-free running! Such good news.
That makes sense, you don’t want to mess with anything too different while your back is still healing! But I do think some of the glute hip stuff can help with overall core stability.
Yay! So glad to hear you’re back to running pain-free!
Thanks!
I hope these new shoes work for you. Sometimes I know after a couple days, other times it takes me a little bit longer to see if I like a new shoe. My LRS has a 30-day policy, but I think my new shoes will work out. I hate having to return shoes, but have done it when things don’t work out.
Thats nice that they have a 30 day policy! I am really impressed by the 90 day policy at Running Warehouse. It definitely makes me more likely to buy shoes from them because I know I can test them out and return them if they don’t work out!
Glad to hear you had a good wk of running with no foot pain. It takes me a few runs to decide if I like new shoes. I have not been running myself. Not bc of any pain. Just due to the humidity. I need to start doing workout videos in the AC.
I’m glad that you’re not injured! I hope you enjoy some time off- its definitely been hot out there!
I’m glad you’re easing back into running! I agree that it’s easier having someone tell me what to do and hold me accountable as far as stretches and exercises.
Definitely- I always rush through and skip stuff when I do them on my own!
I am so nervous about injury that I never change my running shoe brand ! In 10 years of running I have only switched once. I am superstitious like that.
Glad to read that you are running again. I was sidelined recently for about a month, but it seems like a long time ago. No pain what so ever now. You’ll be back at it before you know it and the injury will be a long lost memory.
That’s so true! Looking back I’m sure this setback will seem like nothing in the grand scheme of things.
I am glad to hear you are feeling better! I you continue to recover well!
Thanks so much!
I am glad you feet are holding up nicely with your increasing mileage! Isn’t it funny how it seems like every running issue can be helped by hip/glute stuff like clam shells and bridges!?
I know! Everything is connected and it seems the glutes and hips (and core) are the cause of most running injuries!
That does feel like it went fast from my perspective but I’m sure it has been tough for you! Your post reminded me that I’ve been skipping those hip and glute exercises… they’re so important for runners!
They definitely are important! I think I have tried to “advance” my exercises over time but really, sometimes sticking to basics is best.
It’s always nice to get back out and running. I’m glad you’re back on the road. I’ve never tried the Kinvaras, but I wore the Pure line for several years. The PureFlow 3 just didn’t work for me, though. Not sure why, but I had to change shoes (I went to the Launch).
The Pure flow 2s were always my favorite. I think the 3s felt stiffer and had even less room in the toe box. I definitely liked the launch but prefer a low heel to toe drop. The Kinvaras actually remind me alot of the Pure flows I think!
Yay to getting back to running! Looks like you’re off to a great start. I’m with you, when I was in PT, I was much more committed to doing the actual exercises.
Thanks! I hate that its so hard to keep up with the exercises out side of PT. I still do them, but definitely not as effectively.
I’m glad to hear you are getting back to running. I’ve been doing the same exercises since January. YOu are so right! Those innocent side lifts are NOT so innocent if you do them slowly and very controlled. I have to admit though, if I overdo my PT exercises — my groin will hurt. Argh. I didn’t know Running Warehouse had a 90 day return policy. I appreciate that info. Thanks for linking, Lisa!
The return policy at RW is great! It definitely helps me to feel more confident about buying new shoes.
Great to hear that you’re easing back in to running. I know all of those PT exercises all too well – they’re monotonous but do work!
Thanks! They definitely do work!
Glad that your foot is feeling so much better and that you are running again. I’ve been tempted by the Kinvaras so I’m interested to see how you like them. I did not like the latest iteration of the Pure Cadences but am surprisingly loving the Adidas Boost even though they are a 8 mm drop. I like having a PT and giving them the responsibility of fixing me! And my hips and glutes are my major weak spots too.
So far I like the Kinvaras but its tough to really judge when I am only running a couple of miles a few days a week. I guess I will know better once I am able to increase my mileage more! Those hips and glutes are so important and such a weak spot for many of us. Agreed its nice to have a PT in charge of what Im doing!
Hooray that your foot is feeling better and you’re back to running!
When it comes to PT exercises, I need someone to hold me accountable or they just don’t happen, haha! I find them boring and monotonous so whilst I can usually keep up with one or two, once I get any more than that I’m like NOPE.
I know, its so hard to keep up with them all! I feel like they take so long to do them all and all the recommended reps.
I’m sure you are so happy to be back to running! Sounds like a solid week back. It usually takes a couple runs in a shoe before I can tell like them or not.
It takes some time for me as well. It’s tough to really know how you will like a shoe until you wear it for at least a few runs!