Happy Friday! Last Friday marked my final day of Physical Therapy, which was so surreal and bittersweet. I truly hope that 3rd time’s a charm and I never go back!
Workouts so far this week:
Monday: Dynamic warm up, 30 minute “run” (5 minute walk, 1 minute jog)
Wednesday: Core and More Class
Thursday: Light dynamic warm up, 30 minute “run” (4 minute walk, 2 minute jog), Boot Camp Class
I’m feeling EXTRA sore today after some intense circuits in Boot Camp that left my abs in tears (4 sets of 1 minute planks??!). But I plan to do my 30 minute “run” of 3 minute walk, 3 minute jogging on Saturday morning out in the elements, with my favorite dynamic warm up moves! Outside of the gait analysis I had, I haven’t run outside since September!
Here are a couple of pics of the workouts I did on Monday in the gym. They’re part of a package that was given to me by my Physical Therapist. A whole lot going on!
Since I’ve moved on from PT, I have started to come up with my new running goals. These should carry me into 2014 smoothly, and hopefully take me to the biggest goal of all: completing a marathon!
My Goals Moving Forward
- Continue strength training and injury-prevention exercises, no less than 3 days a week.
- Slowly increase my mileage and transition back into bona fide running, 3 days a week.
- Hire a running coach and focus on improving form.
- Complete a 5K in the Spring.
- Run a half marathon by the end of 2014.
Notice how there’s no mention of pace in these goals? In the past, I have been so obsessed with my speed (LACK thereof). With all that I have gone through (Runner’s Knee, foot stress fracture, plantar fasciitis), I’m just happy that I can still pursue running. I can’t worry about being slower than the next guy. I have to be MY best.
I think my goals are very realistic and force me to practice the patience I so desperately need. Hopefully, I’ll be crossing things off over the next several months and staying injury-free! Fingers crossed!
What are your running goals for 2014?
Having goals makes all the difference. It helps give you something meaningful to focus on. My goal is to run another half marathon in the spring, and possibly a full in the fall, for the first time ever. I hope your recovery continues to go well!
Amy
Miss Adventures in Running
Sounds great, Amy!! Thanks…I’m just trying to take it slow and be consistent. It’s so key!
Way to get back out there! Agree with Amy on the importance of goals. Good luck!
Thanks a lot Amanda! Fingers crossed!
I agree with you, focussing too much on pace meant I would often ignore any injury warning signs. What’s my goal for 2014? I want do do a 100 mile run. (Eek!)
I hear people use “my race, my pace” as a mantra. I may have to start using it! Wow, I can’t even imagine what 100 miles would feel like…that’s even too long of a drive for me, lol! Cheers!
I’m happy for you that you’re back on the road again. Your plan sounds like it will help you reach you goals without further injury.
I haven’t given too much thought yet to my 2014 goals, but I am training for a half marathon in February, so that will take me into the new year.
(Linking here from the Sits girls)
Thanks Debbie. It’s been a year of ups and downs, but I think I’m closing out the year strong! Happy training for your half!
Congrats on completing PT and good luck getting back to running! It looks like you have a great plan in place and some solid goals laid out for yourself.
My goals for 2014 are to continue running strong and complete my second (and third) marathon(s)
Yuri in a Hurry
Thanks a lot Yuri! Sounds like you have a fun year of running ahead!
Those are great goals. With the half at the end of 2014, you have plenty of time to build to that mileage. Taking things slowly now to focus on your form and base is the smart approach. Best of luck!
Thanks a lot Jason!
I think those are great goals. It is so hard to come back from an injury so taking it slowly is the way to go. I’m right there with you on some of your goals. I want to get a running coach and focus on strenght training much more. I still am obsessed with my time so getting faster is still on my list but I am definitely taking it very slowly.
Thanks Lacy. Good luck with your goals too! I think working with a coach will be exciting, and increase accountability!
I’m glad Physical Therapy was able to help you move forward and aim for new goals. Our bodies definitely work as a unit, and it is important to strengthen and gradually increase distance to avoid injuries. Good look with your goals! My goal for next year is to sign up for some short distance races to keep up with my training, and possibly sign up for another half marathon.
Thanks a lot, Jax! Good luck with your upcoming races!
I only started running this summer, so it’s all a bit new to me. And then, just as I was thinking about how to carry on through the winter (how do you run on ice?!), I got a nasty cold and had to stop altogether for a few weeks. I need to get out there again, though, I’m almost recovered now. (And I know what it’s like to have physio exercises… I have back probs and have to do mine every day or I really know about it later!)
Ugh, getting sick is the worst! We’ve had these ridiculous weather changes in Philly lately. I’m sure you’ll be back out there soon!
Great goals! My goal next year is to run a new PR for marathon & run another 50K (a little faster)
I’m doing physio now because of fender bender. Not fun 🙁 Fortunately I was not seriously injured but it sure is a bummer. Stay strong with your recovery!
Thanks a lot Crystal, and I love your goals! Sorry to hear you’re in treatment, I hope it goes well!
Excellent goal! Love that your PT gave you some great visuals for exercises to work on!
Maria @ The Good Life
Thanks a lot, it helps a ton!