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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!
A half in 2 weeks.
Yes getting impatient with the cold weather.
Fingers crossed that your recovery goes well and you run that 5k.
Thanks, Darlene! And I hope your foot cooperates as you run the first of your three halves this spring.
I am a little wimpier about biking outside than running. I usually get out in April. The wind is really what keeps me inside. Glad to hear that you are starting to feel better. That spring race will be here before you know it! Thanks for linking up and have a great week
Thanks, Deborah! I’m totally with you on only riding when it gets warm. Luckily, we both have great indoor biking options!
A spinal health race is so fitting for your comeback. Deb, hang in there, you’re making progress and you’ll be back to running soon. We had a big winter freezeout this week but mild weather next week so I’m declaring that winter is over (we’ll see if winter agrees with my declaration or not). Two weeks until my next race and I am so hungry for it.
Beckett @ Birchwood Pie recently posted…Weekly Sweats: A Lotta Running
That’s what I thought, too!
And yay for your next race coming up so soon!
No racing. Dreaming of Spring, yes, but so often our Springs aren’t great. Right now it looks like April showers are moving into March, but at least it’s not snow.
You are progressing so well – AND being so patient! I hope your come back 5k is all that you want it to be.
Thank you so much, Judy!
Sounds like you’re making great progress but I completely understand your frustration…runners gotta run!
I am definitely a fair weather cyclist! It’s in the 50s today and those die hard riders were out on the bike path today while I was running. There’s still ice and snow in spots. Ridiculous!
Thanks, Wendy! And I agree, there’s no way I’m going to ride my bike when it’s icy.
Glad to read that you are making progress. Signing up for a race again must feel good. I am a weenie about winter bike riding too. I’m looking forward to riding on more rail trails this spring and summer. We had planned to do it last year but hardly got out at all.
Laurie recently posted…Why You Should Not Live In the Moment
Thanks, Laurie! Keep me posted if you do that ride from PA to DC that you talked about last year!
Each week, your progress is amazing! As you know, I actually went for a short ride yesterday. Temps were in the upper-40’s, but the wind was a factor (though not as bad as anticipated). I did have thick gloves on, and a polar fleece headband under my helmet LOL
Oh, I’d absolutely have to do the same. I bought cold weather biking gloves last fall, but haven’t used them this winter. I suspect they’ll come in handy in the early spring, though.
That race is the same weekend as my girls on the run race or I would have joined you. I will be switching to 5K’s soon to prepare for a few sprint tri races. Glad to see you making progress w your healing
Oh bummer, I would have loved to have you join me!
I hope you are back running soon but well done for being so patient (well, as patient as you can be) and for incorporating other forms of exercise. Hopefully PT will give the go-ahead for yoga soon.
Shathiso recently posted…Why I Love Exercising As A Family
Thanks, Shathiso! With the type of moves Ashley has me doing in PT, I’m sure it would be okay for me to start doing many poses now (I forgot to ask her today if it’s okay to start). Also, she said she’s going to have me do run/walk intervals at my next appointment!
I am dreaming of spring and getting outdoors with my bike.
Annnd I just saw that there’s a slight chance of snow this weekend (here in Loudoun County).
I so know how it feels, wanting to be back to running! You’re getting there though!!
It’s not good weather here for biking. As soon as it’s dry I’ll go though – even if I need gloves!!
I am so ready for spring! Warmer weather and sunshine please!
I DID run a 10K race on Sunday! It was a total last minute decision.
My PT said she’s going to have me do run/walk intervals next time I see her (Thursday)!
Yay for a 10K over the weekend, how exciting!
Looks like your PT is going well! I hope it fixes your issues!
I could probably go out on the bike now, but it would be super cold and windy and I would be miserable!
Jenn recently posted…week 7 (20): coping with the vacation hangover
Thanks, Jenn! I bet your super cold would feel delightful those of us farther north! 😉
I am so glad to see that the physical therapy seems to be helping more and more each week!
Thanks, Kim!
You are keeping up with a lot of other stuff other than running! I am still waiting for the temps to crack 70 and then I’ll get on my bike outside. haha! Actually my bike is in the shop for a tune up right now so when Spring gets here, I’ll be ready.
I can’t wait for 70° weather!
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