Skip to main content

Run Day, Leg Day & Physical Therapy

Running & Lifting
Let's just say today was a long one. This morning I set the alarm for 5:15. Jason and I were tentatively planning to run depending on the weather. They've been calling for rain all day today. It was not raining at all at 5:15 am (or even at 12:15 pm for that matter).

So, no excuses. We got up and got ready and headed out the door. It was definitely cooler (only 70 degrees) but a bit muggy. But, with the sun not yet up, it definitely felt pretty nice compared to my more recent runs.

The first mile was a slow one for sure (9:26), but I chalk that up to just waking up. The first mile is usually warming up anyway. Not sure what happened, but we kicked it into gear during mile 2 for an 8:50 pace. Mile 3 was just a tad slower, but we were taking more turns, curves, and crossing roads, but still not bad at 9:11.

Mile 4 was 8:58. I felt like we were zooming along, but that was another point where we were having to do some meandering through a park (sharp rights/lefts) and waiting for traffic. The sun was just starting to come up at that point too. The sky was gorgeous with pink hues. Love that time of the morning.

Mile 5 was 8:48. I'm definitely proud of this one because we tackled 2 hills. So it always feels good to finish really strong, especially on hills.

At lunch I ran home and did a quick leg workout with some chest included. It was 30 minutes on the dot in length. I like nice round numbers like that ;-)

I went with more of a circuit style or giant set style.

Set 1 - 4 sets at 10 reps (unless noted)
Squats
Plie squats
Calf raises - 2 sets with feet parallel, 2 sets with feet turned out, 20 reps
Stiff-legged deadlifts
Pushups with toes on step - 12 reps

Set 2 - 3 sets with varying reps
Side lunge with leg raise - 8 reps each side
Weighted donkey kicks - 10 reps each side
Hip lifts for hamstrings (heels on athletic step) - 12 reps
Chest flye into chest press - 8 reps

I really wasn't feeling it too much right after I finished. I was slightly disappointed thinking I should have worked harder or lifted heavier. Then I took my first step down the stairs. Wobbly legs!

I had a physical therapy appointment today after work with a new therapist. The one I was using moved away on me, and she highly recommended I see this particular therapist. He was her mentor at the clinic and he also does dry needling.

More Physical Therapy
Mostly he just evaluated the piriformis pain situation trying to get a full understanding of what was going on. Apparently I am barely engaging my glute muscles on my left side (the side that hurts) and almost not at all on the right (which doesn't hurt).

Sounds like I have some work to do on learning how to use my muscles properly when running huh? But, at least it means that I'm not just incredibly weak. I was starting to wonder why I bother doing half the exercises I do.

Anyway, he did recommend the dry needling. He feels I'd be a good candidate for it. So, I'm scheduled for June 15th. Now, I just need to not talk myself out of it.

Since I had PT after work, that meant I didn't get home until late. I just had Jason start baked sweet potato fries for fries and veggie burgers.
 

You can't really get much simpler or easier than that. Just bake the "fries" then heat up the homemade lentil & quinoa burgers and you have dinner.

Daily To-Enjoy List:
Running
Cooler temps
Easy dinner

Comments

Popular posts from this blog

Love in Photos

In honor of Valentine's Day - Love in Photos Husband Family and Furbabies Friends Even if you're not a fan of Valentine's Day - I hope you have a wonderful day and remember the loves in your life.

Hump Day and More Pineapples

Full-Body Workout  I'll readily admit that getting up this morning was quite painful and almost didn't happen. I forced myself out of bed though not exactly excited about tackling a full-body Pyramid workout. Sort of daunting at 5 am really. I did the warm up from Shock Cardio Cardio Core Circuit (cardio only premix) then hit the weights. It was a pyramid up only so I increased my starting weight. I topped it all off with the first 2 1/2 drills from the cardio workout. I ran short on time and was basically spent. Squats into Plie Squats Step Ups (seriously hate these especially at 5:30 am) Incline Chest Flyes into Chest Press Pullovers into DB Underhand Rows Step Ups (freaking again) Static Lunges Overhead DB Press into Lateral Raises Deadlifts Kickbacks into Overhead Extensions Hammer Curls into Alternating Curls Calf Raises I am so excited to report that my new cross-trainers and running shoes arrived today. Can't wait to test both of them out. I waited way way way too

Hitting the Gym and Lazy Means Creative Tex-Mex Creation

Sunday, Gym Day Why do vacations and min-vacations go by so quickly? Just doesn't seem quite right. Anyway, we left Branson around 9:30 am to head back home. It was a pretty uneventful drive back, which is usually a good thing. We got home and unpacked, then I headed up to the gym. I started with a 10-minute treadmill run to warm up before hitting the weights for back and light legs then abs. I went with a giant set for back then supersets for legs. GS - 4x8 Underhand barbell rows Pullovers Double-arm rows SS#1 Rear-leg elevated lunges (Bulgarian Split Squats) - 3x8 Calf raises - 3x20 SS#2 - 2x8 Walking lunges Plie squats with low-end pulse Single-leg deadlifts - 2x8 I did some ab exercises, stretched, and called it quits. Lazy = Crazy Dinner I may have made it to the gym and washed a few loads of laundry, but I never made it to the grocery store - lounging in the pool trumped grocery shopping. This meant getting creative with dinner. We had another package