If I had to give this week a grade it would probably get an A-. I would say that’s really good considering I have been injured for 2 months plus it’s been ridiculously hot and humid this week. I think mentally I am in a good place with my recovery and I felt significantly better physically this week, which makes me feel like overall it was a success.
That being said, working on running form is no joke. There is so much to think about, and even when I am thinking about what I am supposed to be doing, I am not even sure if I am doing it right. I have been recording myself so that I can see what my form looks like, but that only captures a small snapshot of the run. Plus I know I am being recorded so I am probably trying extra hard to run correctly.
Having my Garmin 620 to monitor my cadence helps a bit. It’s also much easier to think about form cues for 3-5 minutes of running and then take a walking break, than to try to remember them for a full 30 minute run.
I learned some new PT exercises last Monday and was told to do 30 minutes of whichever exercises I wanted every other day. For my runs, I started with about 3-5 minutes of walking and then did 4 minute run/1 minute walk intervals.
Monday: AM: PT exercises plus 30 minute run/walk PM: Went to PT and learned new exercises
Tuesday: Core work and upper body. This was a hodgepodge of workouts including a Pure Barre Tone in 10 and another 10 minute workout that I found online.
Wednesday: PT exercises plus 20 minute run/walk
Thursday: Total body strength workout
Friday: PT exercises and core workout
Saturday: 35 minute run/walk
Sunday: PT exercises
I couldn’t believe how hot and sweaty I got from my runs on Wednesday and Saturday. That heat was no joke! Not sure how anyone training for a marathon right now was able to get a long run done in that.
As for my goals for this week, I foam rolled every day, did 3 run/walks with at least 1 day off from running in between, and kept up with my PT exercises. I also went looking for better work shoes. I did find a comfortable pair of flats, so I am hoping they work out. They seem supportive with a little bit of cushioning, and not too narrow in the toe box. I wore them 3 days this week and my feet felt good, but they were feeling good anyway so I am not sure if there is a direct correlation:)
This week, the plan is to just stay on course. Things are going well but I need to make sure I don’t push too hard too soon.
[Tweet “Learning to run again is harder than it sounds! #weeklywrap #running #injuredrunner @runningoutowine”]
Did you experience a heat wave last week? Did you do a long run in it?
How would you grade your workouts last week?
Do you ever record yourself running to see your form?
Thanks to Holly and Tricia for hosting the Weekly Wrap!
omg the heat! I ran some days outside, some days inside but the days outside were just slow and easy runs as to not over do it. I think they said today would be cooler but cooler is a relative term! ready for fall running I think!
The morning was better for running but as the day went on it got really hot again. I just think Im over the humidity!
SO glad that you are getting back to running. You have really put in the work to get back there, and I know how frustrating such injury is. If nothing else, the heat is at least helping you pull back!
So true. On Saturday I was feeling good but really couldn’t handle running in that heat. It made it a little easier to stop the run and not go overboard!
I’ve never recorded my running form but I would be so interested in doing so. We were on the west coast last week where there was no humidity, and it will be tough to return to the humidity this week!
Hopefully the humidity gets a little better this week! I bet it was nice to get away from it for a little while.
I saw another blogger mention a heat wave but strangely enough I don’t think we experienced it down here. I mean, it was blazing hot, but I don’t think it was hotter than normal. During my long run yesterday it was ‘feels like 98*F and a dew point of 76’ I think but that’s pretty normal :(. Thank goodness it didn’t get any hotter!
Your commitment to foam rolling is an inspiration to me! I really should try rolling my calves every day. I just wonder if sometimes rolling them makes them extra sore!
I guess it’s just always really hot in Florida:) We had temps in the upper 90s with real feel of like 107.. but that was probably at the hottest part of the day.
I am sure it feels good to get some consistent running now 🙂
I like seeing my cadence feedback, I like all the feedback from my Garmin actually.
I have been filmed a few times and elevated by my PT. I think Anatomy for Runners really helped me to see doing what comes naturally is best though. I did learn through one of evals though I was “breaking” going downhill too much and putting impact on my Tibial bone which I have fractured, so that for me was a good learning tool!
The extra heat wave is tough, I ran 8 in it. It has been tough here since June though, so I am feeling run down in the heat.
Thats interesting that you learned about the breaking! I was shocked to see that my left foot was landing harder than my right and swinging across the midline. It seemed to make more sense why that area would get injured!
That is good information 🙂
Have you heard of Lumo pods? They’re a small pod that somehow monitors your form and provides feedback as you run and afterwards. I haven’t tried it but it sounds interesting! I’m so glad you’re back to running!
That sounds really interesting- I will need to look into that!
The heat up here is unbearable so I can’t even imagine how it is down in Baltimore. I’m glad last summer wasn’t that bad down there or I don’t know how i would have survived, because it’s been hitting 100 here lately which never happens. I’m glad you’re getting back into it again! It’s tough to focus on form for that long. It’s a mental workout as much as a physical one haha
Yes its definitely a mental workout!
I think the heat has been bad everywhere lately. I remember it being like this a few years ago but last summer was definitely not this bad.
We’re finally getting some heat here! Woohoo! And I give you an A+, and I’m older, so there. 😉 Great week! Glad to know you’re feeling better.
Thanks for the A+! 🙂
The humidity here has been crazy! on my long run on Sunday, a family ditched a bucket of ice by the parking lot where I was running. I grabbed two handfuls and stuffed them in my shirt and shorts… it felt a lot better! I’m considering bringing ice with me in the future!
have you learned anything from watching your videos?
Oh I bet that ice feels amazing!
In the videos I can see that I am still overstriding and my hips are dropping. I figure I will keep working on that stuff and then check in once in a while to see how Im doing.
Oh yes, we got the heat wave here in PA… and when I was in NJ! I only ran twice last week but that has less to do with the heat wave and more to do with being lazy.
It was really hot the week I was at the beach too! It helped to at least get the ocean breeze.
Last night I went for a run at 8pm and it was still in the 90s. With the humidity weather said real feel 100. Needless to say that was miserable. I don’t think the is ever a good time to run down here in Va beach. Maybe next mth……haha. I never recorded myself running I could only imagine. It is so hard to change the way you have been doing things.
I bet its really hot down in VA! It will probably be a few more weeks before things cool off.
Can I get a grade for effort? I made sure I worked out once in DC, not counting the walking around I did to the zoo and back. The fitness room was small so I had to start on the bike while the treadmills were full.
Sounds like you deserve an A to me! I hate when fitness centers don’t have enough equipment.
It’s clear in your positive tone that you’re in a really good place with your recovery and strength. Your hard work us definitely paying off! I really like the A2 Aerosoles line at Target. They’re inexpensive, cute, and have really good support for work shoes. I refuse to wear uncomfortable heels any more, but my feet also don’t like flats.
I will need to look out for those! I have a pair of flats from target but they have no support at all. I actually think they were part of the problem when my foot wasn’t getting better.
An A- is a pretty good grade for a week! I am so glad you’ve been feeling better! What a relief that must be!
Recording yourself running is definitely a clever idea! Especially if you know what to look for!
It would probably work better on a treadmill, but I think it will help me to gauge how I am doing with some of the form cues I am working on.
I was on vacation in Greece the past 2 weeks and running in 95 degrees + was brutal. I did not enjoy it once bit. However, it was a cool, crisp 60 degrees today in Paris and GLORIOUS.
Glad to read that your foot is better. I would definitely try several pairs of new shoes to see what works. While on vacation I wore flats and flip flops and my feet were screaming and hating me. Bad idea.
The flip flops definitely aren’t good for my feet. I did find a pair of flats that are comfortable, but the ones without any support don’t seem to work for me.
Oh yea, heat wave here too! Even hotter than normal and thats pretty dang hot! I could not pass up a 5.5 run with my friends but we started at 6:16, not that it was much cooler thought. I’d love for someone to look at my form.
It seems like its hot even super early in the morning! Its tough to beat the heat when its this hot out.
I think I missed some of the heat by being in Ireland but its still crazy hot here. Sometimes I eye my form when I run past large windows. An A- is great! I’d grade myself considerably lower, I’m afraid.
I think we had the worst of the heat on Saturday but it’s not much better this week!
It sounds like your PT is going well and you are definitely on the road (ha ha) to recovery. I try to pay attention to my form usually on easy runs — it gives me something to do. But there are some things I know I shouldn’t change too, like the way my right foot turns out a little. Trying to straighten it would cause problems. Oh yes, I did 17 miles in the southern heat and humidity. It’s pure madness. Here’s to an A week! Thanks for linking, Lisa!
Easy runs are a great time to pay attention to form!