Happy Monday! I hope you all had a great weekend and are ready for a kick a** week! This week of running was really good, but all the time on my feet is starting to add up, and now is when I really need to start making sure I do the little things. I’ve recommitted to doing PT exercises every day – even if that means I do them at night, while drinking a glass of wine and watching TV. The ones I do are:
- Eccentric heel drops: These are good for achilles. Stand with your toes on a ledge or a step and slowly drop your heel down and then lift it up. You can make it harder by holding a weight or your 20lb dog.
- Banded lateral steps: These are great for glute strength, which really does fix a lot of things. Having stable hips keeps your hips stable, which keeps your knees from collapsing in or out, which keeps your feet happy. All connected.
- Clam shells: Same thing as above. Stabilizer muscles.
- Single leg squats: Running is essentially a single leg sport.
I do 3 rounds of 15 each and it takes me about 15 minutes. Yes, there are a lot more exercises I could do, but I like to keep it simple so that I’ll actually do it. It would probably be better to cycle through some different exercises, but these are still quite hard for me, so I haven’t worried too much about that yet. I go slow and make sure my form is really good. Here is how the week looked ~
Monday 9/9: Strength & 7 miles easy at 9:12 avg. I went a rode (a horse) in the evening.
Tuesday 9/10: 6 miles easy at 9:55 avg.
Wednesday 9/11: 2 miles warm up, 9 x 1k at 6:50-55 (actual: 4:12/4:16/4:12/4:14/4:08/4:15/4:10/4:08/4:00) with 90 sec walk rest, 2 mile cool down. Total of 10.02 miles at 8:14 avg. These felt great. I made the mistake of parking near a donut shop thought. They smelled GOOD.
Thursday 9/12: Strength & 5.18 miles easy at 9:50.
Friday 9/13: 6.81 miles easy at 9:22.
Saturday 9/14: 17 miles easy at 8:30 average pace. I took two gels and practiced hydrating and not worrying about how many miles I had left.
With about a mile and a half left, I got to see one of my best friends, Alie & sweet little Toddler P, out for a walk. P was not thrilled with how early it was and how excited Alie and I were about running into each other. But just look at those cheeks!
Sunday 9/15: 45 mins crosstraining – I did a Peloton class.
52 mile week!