Last week I met with Alisha, my physical therapist. We had been in contact a few months ago to work on my hamstring issues, and at the time I wasn’t able to fully commit the time to “back off” on training, so we started back up again now that the main racing season is done. (“What? I need to stop running to get better? Not so sure I can do that right now!!”)
I think I am ready to move on to more strengthening exercises to improve my High Hamstring Tendinopathy (HHT) situation. She came up with some exercises to start with, and I tell ya, I am feeling it already. It’s nothing that hard, but I have been avoiding exercises like this for awhile so my body is reminding me of that. After an hour appointment with her, Yikes! It’s all good though because I’m not sore the next day, just a bit of lingering “glow” feeling after I’ve done the exercises. Hopefully that means I’m working in the right direction!!
I’m doing a mix of glute and hamstring strengthening exercises. The exercise that I dread the most right now are single leg bridges and a single leg deadlift. Ooof! Those are both really hard for me. The bridges challenge my strength, and the deadlifts challenge my balance and make my hamstrings a bit angry. But I’m considering this “phase 1” of my recovery plan, and following along with the recommendations. Easing back into adding load on my hamstrings.
Alisha also outlined my run schedule, because quite frankly, if I don’t have a plan in place, I just want to go out and run ALL the miles, even if they are not enjoyable or a good idea. Especially this week because I am on vacation, so I have time to get out there any run! Given that, this is how my schedule this week looks:
- Monday – 3 miles on treadmill (easy miles)
- Tuesday – 7 to 9 miles (my “long run” because I’m racing this weekend)
- Wednesday – Rest!
- Thursday – Turkey Day!! Neighborhood 5K, and maybe a few miles with my family?
- Friday – Rest!
- Saturday – Holiday Hustle 5K
- Sunday – Rest!
Each of my days will also include about 15-20 mins of PT exercises. 15 mins if I’m focused, 20 if I’m goofing off Not sure why a lot of us (including me!) find it hard find the time or interest in doing PT exercises when we really need to do them, but can get out there and run 20-60 mins no problem. Trust me, I have the same struggle, but I’m committing here and now to get it all done and following the plan!!
And PS, if you don’t have a run scheduled on Thursday, think about one or our local races like Dave’s Turkey Chase in downtown Toledo. It’s not too late to sign up!
Q: Are you guilty of slacking off on PT exercises?
Q: Are you going to a Turkey Trot on Thursday?