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On the Road to Recovery

After a follow up appointment with my doctor on Tuesday, we determined that I felt enough better that I could skip the second spinal injection and start physical therapy immediately.

I opted to go with a new-to-me physical therapist who specializes in spines and had my first session on Thursday. Figuring out how to get into the office was the hardest part!


I love my new PT Ashley and her approach to my rehab. She’s got me working hard and I’m hoping to see quick results. She has me doing massive amounts of back extensions (bending backward from the waist) and staying away from any type of flexion (bending forward from the waist) or twisting.

Every two hours I have to do 20 cobra type exercises while not bracing my core – it’s all about bending my spine backwards. Can I just tell you how sore my triceps are from four days of lifting the front half of my body off the floor approximately 450 times?


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



Still no running, but I did make it clear to my PT that my goal is to get back to running as soon as possible. 😉



I fit in four rides on my spin bike (affiliate link) for a total of 52 miles this week. Two of those rides started well before 5 AM and as my cardio ramps back up, my time spent sleeping decreases.


Strength Training

Monday and Wednesday’s strength training sessions were pretty normal, but I skipped Friday’s after my 7 AM workout with my PT. She also told me to hold off lifting on Monday until after we meet Monday afternoon. We’re plan to go over what exercises I do, and if necessary, she might have me eliminate some of them that might be hindering my recovery.



After fitting two yoga sessions into my week, it ends up that some of the yoga and stretching that I was doing wasn’t necessarily helping with my recovery so I plan to suspend yoga until I get the all clear from my PT.


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, I’m working on another installment of Ask Coach Deb and hope to also finish up a post about hydration. I know that I’ve mentioned this the last two weeks, but since I still haven’t gotten to it, both are still on my to do list…


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:
  • • Sushi – yay or nay? ~ Nay for me, but the rest of the family loves it.
  • • Do you care who wins the Super Bowl? 
  • • 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.




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!