Yesterday was a no running day, which the legs greatly appreciated. I headed off to the gym for my butt exercises, abs/core and upper body exercises. I also jumped on the bike for 20mins. Yeah...I also managed to get all my christmas shopping done... thank goodnes! Now I can avoid the shops like the plauge!
This morning I headed to the bay... despite all the rain and lightening and ran about 7km aroung the bay. After about a 2km warm up I pushed it for about 3km and then backed off for the last 2km. I ran the 3km at about 4:45/km pace and felt really good- I had more than one gear this morning :-) Overall ran the bay in about 37mins... averaged about 5:20/km for the total run.
Then I headed to the physio... who ever said that physio is just a rub and heat pack has not been to my physio!!! He worked me sooo hard for about 1 1/2 hrs! He is teaching me specific drills to warm up and cool down which mimic good running form and stregthen my weak areas. He also added a few new additions to the glute exercises. Now he wants me to work on strength and endurance. He said that any one running a marathon should work on their glutes and hamstrings to not only be strong but to be able to function proerly for a LONG time! So I have to not only do my exercises but now do lots of them and go them when my butt is tired to get it used to working properly even when fatigued. It was hard work! I was also VERY uncoordinated at the drill... so took a while! I am a bit slow when it comes to coordinated tasks :-) Anyway he was happy with my progress... he is a brilliant phsyio.
Tommorow..... long run.
Today:
7km
37mins
Average 5:20/km
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1 comment:
Hey Kit, I think our physios are conspiring against us. Mine keeps giving me more and more glute exercises. They take so long and are such hard work.
But its good to know they are both preaching the same thing about strengthening the glutes and hammys to be able to run longer.
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