Day 11, Jan 10th 2019, Sports Physio Appt


Sports physio day, I actually look forward to tattoo day more than physio day, no really, they both leave you feeling fabulous, but tattoos are a little less painful. Going into this appt knowing I have an injury brings more trepidation than normal. I mean, I know the glutes are going to hurt, they hurt everyone when being massaged, but your therapist digging his thumbs into a sore spot is tantamount to torture, OK, thats a slight exaggeration, but it is a little painful to say the least. Its never as bad as I anticipate to be fair, and my ''injury'' turned out be a strain, the good news is it didn't re-tear, the bad news is its still not strong enough to push, not exactly what you want to hear on week 2 of your  training plan, but also not the worse news, so, silver linings and all that. I now have instructions for more strengthening, and stretching, so my cross training days of 15 minutes of exercises, has now turned into an hour or more working on my weaknesses 🙈 so the goals

1. Strengthen and stretch calves, heel dips/raises on a step 3-4 times a week, after a run preferably
2. Strengthen quads and hamstrings, lunges, squats, resistance band work, on rest days
3. Strengthen ITB, resistance band clams, on rest days
4. Strengthen core, sit up, crunches, planks, on run days
5. Work on flexibility, yoga or pilates, on rest days or run days

No Running until the weekend and no pushing time or distance for a while, until i can do more heel dips/raises than at present, which, on my bad leg is 3, 3!!! mind you i can only do 7 on my good leg, since thats in recovery from a tear a few months back. for now, single legs, up to 10 on each (or as many as I can) or both legs up to 20, minus however many I managed on my weakest leg

Marathon training does take over your life, endurance is not for the feint of heart, I will be strong and fit for this marathon!!!!






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