Is it bad when the highlight of your training week is being poked with needles until your sore muscles twinge with intense pain? Because that about sums it up for me. I was actually super excited to get into see my physical therapist this week and see if dry needling might help with the lingering muscular soreness near my hip. He agreed I was a good candidate for it, so in addition to assessing my healing and strengthening progress, he identified and worked on several problem areas near my hip. I was very sore afterward, but it seemed like he accurately targeted the trouble spots. There was definitely some tightness and knotting at the root of the lingering soreness that I’ve felt. I also promised to continue to take things slow, to do another week with my “long” run at 7 miles, and then add another 2 miles to get the long run up 9 miles for the next two weeks. Weekly mileage needs to remain low with no speed work other than one mile at marathon pace. He reminded me (as did my coach Michelle) that the long term goal is to be healthy and ready for Boston. I still have PLENTY of time. And while I’m sad I won’t be able to squeeze in any more races during our truncated “fall” season in Alaska, I am grateful to still be on my feet and running at least a little base mileage while the weather is still perfect for outdoor runs.
Monday – 5 miles, 8:20 avg. Was a chilly morning–only low 40s! This will probably be our one week of fall before winter sets in next week. :-) Felt great for this run, no hip pain.
Tuesday- 4 miles, elliptical (30 min) and strength (30 min). Did 30 minutes on the elliptical (blech), followed by a 4 mile easy run (yay!), then 30 minutes of strength conditioning (lifting, squats, crunches, etc.)
Wednesday- 3.5 miles. Had my PT appointment and was very sore afterward. Gave it several hours, and then attempted to run a few miles during kids’ soccer practice. Made it about 3.5 miles and called it. Still too sore to do much good.
Thursday- off. Hiked 4.5 miles with my husband and then out to breakfast for my birthday!
Friday-“long” run of 7 miles (8:23 avg). Dry needling on Wednesday definitely helped. Felt great and ran without discomfort the whole way. Just the tiniest bit of tenderness near the hip toward the end. This was my first run since crossing over into the masters category! A fun run in the rain–the best anti aging treatment out there! Followed up the run with day two of strength training/ lifting (30 minutes).
Total – 24.5 miles, 30 min elliptical, 60 minutes strength
Sunday-5 miles easy. Got out early for a sunrise run. Was greeted by a family (mama, two juveniles) of moose laying down all cuddled together on my neighbor’s lawn. It was a clear morning, so caught a gorgeous glimpse of Denali in a pink hue–as clear as I’ve ever seen it from our town. Coming home, I had to detour, as the moose family was up for breakfast and eating on opposite sides of the street with mama looking at me suspiciously. So I went around the block and snuck in the back way to avoid disrupting them. They repaid the favor by leaving me a steaming pile of “fertilizer” in my front yard. Gotta love Alaska.