Monday, October 24, 2011
In the upper 40s this morning. Enough to make me want to cover my arms, which wasn't a big deal since I wouldn't be out too long.
As much as I appreciate how fast my dog makes me run...it isn't a sustainable pace and it causes a very mixed result on my pacing. I put her in the back yard so she wouldn't stand at the front window...barking at me
While I was taping the knees, I heard a fave One Republic song of mine. So I decided to put the album on instead of listening to random I Heart Radio tunes. Breathing in for two (2) through the nose and out for two (2) through the mouth seemed to work well (besides the fact that I could breathe through my nose...yay!).
On tap this week are three (3) runs of 13 minutes. I follow the run with a series of lower body strength reps and end with stretching and foam rolling. I am happy to report the following for today's run:
13 minutes total
Wednesday, October 19, 2011
So I had been on my own all of the MWF's in October for PT due to sick kids or my PT doc out of the country. I only missed one day due to my own illness.
I got in and explained everything I had been doing. I know I had been cautious by keeping to my 10 minutes of running...but I wanted to be certain all was well and wanted today's assessment behind me before I took it up a notch.
Would you believe she had the nerve to have me run a 10 minute pace? LOL. I can hang at a 10:30, which is a big improvement yet again for me. But I am not at a point where 10:00 is sustainable. Good for training, I guess. Anywho...I did my questionnaire, she had me do a series of strength tests, then on to the treadmill for 12 minutes.
I will increase my duration by 10 % and hold it for a week. If no trouble, then keep up with the same increase over time. Once I am up to sufficient mileage for a 5k, then I'll sign up for a local event.
I did talk to a local runner who is just superb on so many counts. His strength, speed, and knowledge. He's running Boston in the Spring. He did advise me that I shouldn't increase to more than 80 minutes of running for a solid year. Despite my sadness over this one, I am in no hurry to be injured and I have a solid schedule of things here. We'll see how things change in 2013. He did advise no more than one half or one full PER year. Sage words that I'll take into account as well. Running, for me, is a stress reliever and also helps me maintain my loss.
Monday, September 26, 2011
It's been nearly 20 days since my last update, so I wanted to post a blog on my PT. Since my last blog, I've gone from 2 PT sessions/week (with 1 session at home), to 1 PT session/wk (with 2 sessions at home).
I am regularly taping my own knees thanks to Amazon's goodness. I do have my knee brace, but it definitely changes my gait and leaves me a little uncomfortable. If I tape my knees and do my stretches then all is fine. Zero discomfort.
Three challenging exercises added to the PT include sideways squatting runs (4x), braiding (4x), and now the balance board (3x for up to 1 minute) while holding a kickball between my knees.
I am now the proud owner of 5 lb ankle weights. I put two on one ankle (to equal 10 lbs) for my PT exercises. I also have a foam roller. Hurts a little on the ITB's, but it is a help. Just have to hide it from the precocious 1 yr old cat
On the days I am not following my PT regimen, I am walking briskly for 2 miles (the dog is thrilled! ). I follow that with upper body ST so I've got some balance on the weight work.
I am up for a re-evaluation mid October, so we'll see what goes. It is interesting about the structured PT. She has me up to a 10 minute mile (which I have told her I cannot sustain for long periods), but at home I am hitting a mile at 11:30. Still not bad and the fact that I have zero discomfort is a blessing!
Really need some new kicks. The ones I have are okay, but I know they are nearing their maximum.
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