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We’ve Got Your Back 5K

Last week I discussed dreaming about my first race back after this annoying back injury/numb foot issue that I’ve been working around since late December. I threw out a mid-April race as a possibility for my comeback, but this weekend I discovered the perfect 5K for my first race back, the We’ve Got Your Back 5K. I’ve actually run this race once before – back in 2010 – two years before my spine reminded me that it does have limitations. Compared to the other 5K I was thinking about, this race is in mid-May so I’ll have an additional month to prepare!

 

Physical Therapy, the Great Healer

My physical therapist Ashley is continuing to introduce me to new levels of flexion and has me working in a variety of planes. While continuing to focus on the posterior chain, she had me do reverse lunges on a slider and reach farther in my dead lifts. She also had me do plank walkouts with lunge steps ending with a chest opening twist. I was initially mortified at the thought of doing them, but they felt great and I had zero foot numbness after doing them.

 

Overall, my foot numbness/tingling continues to come and go, but with much less frequency. And because I’m feeling significantly better, I’m getting antsy being patient as I wait for word that I can go on a half mile run.

 

And Now on to a RunDown of this Past Week’s Workouts…

 

Running

0 x 0 Miles

Still no running…

 

Biking

1 x 16 Miles

I’m riding my spin bike (affiliate link) and continuing to sit upright without leaning forward into the racing position. I’m riding just enough to stay in somewhat of a decent biking shape for when Bill and I start riding outdoors when the weather improves.

 

Walking

4 x 2 Miles with Incline

I’m continuing to walk on the treadmill (affiliate link) while gradually increasing the incline every minute. I’ve increased my speed from 3.4 to 4.0 and I hold the incline for 8 minutes before reducing the incline. The goal is to increase my cardiovascular workload without going into a run and to increase my flexion as I adjust my body’s position while walking uphill.

 

Strength Training

3 x 1 Hour
2 x 1 Hour for PT
2 x 30 Minutes for PT Homework

As I’ve mentioned the last few weeks, I’ve started gradually adding back in some lower body exercises. I feel like I’m working out all the time between doing my regular lifting routines and doing all the PT homework Ashley is giving me. I can feel myself getting stronger so it’s well worth it!

In the exciting news department, Ashley added 30-second planks 3 times a day back into my routine!

 

Yoga

0 x 0 Minutes

Because of the twisting and bending necessary in many poses, I’ve suspended yoga until I get the all clear from my PT, but I have a feeling I’ll be starting yoga again soon.

 

It’s on the Blog

In case you skipped checking in on my blog this past week, here’s what you missed…

Looking ahead to this coming week, on Friday I’ll be joining in on the fun at the Ultimate Coffee Date with Deborah at Confessions of a Mother Runner and Coco at Running With Perseverance.

 

In addition to the workouts I mentioned above, here’s a complete rundown of my workouts from this past week (completed either outside or in our home gym)…

 

  • Questions:
  • • Is your weather conducive for outdoor riding? ~ My husband rides outdoors all winter long, but I’m a weenie and it has to be above the mid-sixties or my fingers freeze, even in gloves.
  • • Are you dreaming of spring? ~ I am so looking forward to consistently nice weather, but we can’t really complain about this winter since it was so mild.
  • • Did you run in a race this weekend? 

 

And that’s my rundown… Have a great week!

 

Disclaimer:  This post may contain affiliate links which means if you click on the blue product link and then make a purchase, I will receive a small commission for referring you. You will pay no more or less for the product; however, Amazon will show their gratitude for my referral by paying me.

 

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I’m linking up with Deborah at Confessions of a Mother Runner and Kim from Running on the Fly for their Weekly Run Down. Be sure to check out not only the hosts’ posts, but those of the other great bloggers joining in on the fun!

 

Happy Running! ~ Deb