I am writing tonight while a million thoughts are racing around in my mind. I spent the weekend completing the Postural Respiration course, given by the Postural Restoration Institute (PRI). For those who don’t know, PRI is about acknowledging the asymmetries of the human body due to the distribution of our internal organs and the different specializations of the right and left sides of our brains. The goal is to prevent these from leading to movement dysfunction by counterbalancing them with targeted breathing and repositioning techniques and exercise programs. The concepts are complex, and challenge the tenets of the more traditional kinesiology approach that gets taught in school. Much of what I learned was extremely new to me, and though it all made wonderful intellectual sense, I am still trying to process everything and figure out how I will apply it to my own approach.
In regard to my training, I had a strong week of running and strength work, with a confidence-boosting fartlek run on Tuesday that went much better than the one I attempted last week. I did well with my long run on Friday, too, so all in all a good week.
Monday: Easy run. Warm-up: 1 mile easy, 2*straight leg run, heel kicks, carioca, b-skips, high skips, pop-float skips. 4*strides. Workout: 4 miles easy. 6*10 sec hill sprints. Cool-down: Hurdle mobility work: over-every-others, lateral step-overs, over-unders. Med ball general strength circuit, hip mobility routine.
Tuesday: Fartlek. Warm-up: 1 mile easy. 2*buttkicks, heel kicks, a-skips, b-skips, ice skaters, long skips. 4*strides. Workout: 10 min easy, 20 min Fartlek: 4*(2 min easy-moderate, 3 min moderate). Cool-down: 1 mile easy, general strength/mobility cool down routine.
Thursday: A.M.: Warm-up: 1 mile easy. Wall drills: posture holds, load-and-lifts, marches, single-leg exchanges, double exchanges. 2*buttkicks, heel kicks, a-skips, b-skips, carioca, high skips, long skips. 4*strides. Workout: 4 miles easy, last 2 min progressive. 6*10 sec hill sprints. Cool-down: AIF. P.M.: Session with strength coach. PRI drills, PNF stretches, joint mobilizations. Manual therapy to b/l feet. Dynamic warm-up. 3*Plyo-med ball circuit: standing med ball oblique tosses/lateral hurdle hops. 3*strength circuit: ankle mobes, split squats +20lb dumbbell, cable lifts in half kneel. Sled marches +200 lbs: 6*10 yards.
Friday: Long run. 75 min easy. AIF.
Sunday: Easy run. 2 miles easy, stretch.