Not surprisingly, last weekend’s snow led to closures on Monday. The local federal government was closed, so our office was closed, but I still had to go to Delaware for a hearing. Even though the storm moved on to the northeast, they didn’t get as much snow there. So, I missed out on our first snow day of 2019 and am hoping for another one when I can stay home and enjoy it.
Aside from that, my week was pretty uneventful, so I’m going to jump right into my weekly wrap and linking up with Wendy and Holly.
Weekly Wrap
I’m still focusing on my physical therapy exercises, and they are paying off. My initial hip pain is mostly gone, and now my main complaint is nagging (left) ITB tightness when I run. My physical therapist thinks that will be resolved before my first 10 mile race in March. ~fingers crossed~
My routine changes from week-to-week, but this is a run-down of what I’m doing now.
At my physical therapy appointments, I also have been getting Graston treatments on my left ITB. It’s like a professional foam rolling treatment taken to the next level. There, I also do forearm planks on a reformer. It almost makes me want to go back to Solidcore—almost!
Monday: Snowy walk with Scooby + Strength Workout (including PT exercises)
Tuesday: Cyclebar
When my alarm went off, I was going to hit snooze and skip Cyclebar because I hadn’t packed my lunch the night before and didn’t have much time to get ready, but I realized if I didn’t hit the snooze button, I probably could get out the door in time. So, I got up, did what I had to do without dawdling (or checking Facebook!) and made it out the door in the nick of time.
Wednesday: Icy walk with Scooby + Strength Workout + Physical Therapy
Even though I was on the lookout for black ice from the moment I stepped out the front door, as I reached the end of my street I found myself sliding down the sidewalk on my back. I must have landed softly because it didn’t hurt at all, but I chose my steps even more carefully the rest of the way.
Thursday: CorePower Yoga
After two weeks away, this class was tough, but I had fun playing with fallen angel.
No, we didn’t do cat yoga. My son has his own apartment now and went out of town for work, so I popped over to take care of his cat. He loves chasing after this “mouse” toy.
Friday: Orange Theory Fitness
It was a “strength” workout with 6% and 7% inclines on the treadmill–only 90 seconds each, but that was more than long enough.
We did two laps around the room, so I was able to get my heart rate up into the orange zone my second time on the rower. On the floor, we did drop sets (4 reps with a heavy weight, 12 reps with a lighter weight) of 2 different moves + 1 core move, with the exercises changing from round to round.
Saturday: 8 mile run
I ditched Scooby and met a woman from my MRTT group for an 8 mile run. It was nice to have some human companionship and conversation for a change! It was a balmy 38F so the trail was pretty clear, but there still was enough snow on the ground to look pretty.
She runs faster than me–it was a challenge to keep this pace!
I felt bad about leaving Scooby behind, but instead of holding a grudge he kept me company while I did my stretches.
Or was he hoping I’d take him out again?
Sunday: Cyclebar
As soon as rainy weather was forecast for Sunday, I signed up for Cyclebar, because the weekend classes get full early. It turned out not to be a rainy day, but the blue sky was deceiving–we were under a high wind warning as a front moved in causing the temperature to plummet 25 degrees.
Still a good day to take my ride inside.
And that’s a wrap!
Did you have a snow day this week?
![The Ultimate Coffee Date](http://got2run4me.com/wp-content/uploads/2019/03/Ultimate-Coffee-Date.png" "The Ultimate Coffee Date")
I always miss hot yoga when I miss it for a week. I got there twice this week and found a great workout even with the C1 class. Scooby is turning out to be quite a reliable running friend for you
I enjoy C1 too — I rarely see it on the schedule. I stayed away because i was afraid it was aggravating my hip — shocking that I actually cut back on something!
Bummer you missed your snow day! We did not have one here as the snow didn’t really get started until Friday afternoon. Then again school buses have to be sliding off into ditches before they call a snow day around here. Awww it must be hard to ditch Scooby .Look at that face!
It was hard to run without him pulling me too — although usually he only pulls for the first mile these days. 😉
I remember being surprised at PT at how long we should cumulatively hold stretches. I know I was guilty of short changing them. I’m glad to hear your hip is improving. My hip is so much better and now the opposite piriformis is wonky. Sigh. Great pace on your 8 miler with a speedy friend! Thanks for linking.
I use the timer on my phone so I don’t cheat! Glad your hip is getting better. I do my exercises on both sides in the hopes it won’t pop up somewhere else — battling running injuries can seem like playing whack-a-mole!
I’m glad you didn’t get hurt sliding on the ice! Does the Graston treatment hurt? The whole “scraping” thing gives me the willies!
It can be very **uncomfortable** like intense foam rolling and trigger point deep tissue massage combined. But it doesn’t take long.
Glad to hear PT is helping.
We got all your snow. And wind. And freezing temps.
But I got in my run before the storm.
Isn’t nice to have a running partner. I had run 5 out my 11 alone and I missed the company.
Glad you got your run in! Running with a friend does make the miles tick by more quickly.
That’s a great week and I’m glad your rehab exercises are working. A good reminder to hold those stretches, too.
Yes, I’ve heard 30 seconds is a minimum to really have an effect. I think I naturally hold for only 10!
I’m happy to hear that PT is working well for you and that your hip pain is mainly gone! Hopefully the ITB issue will be gone soon as well.
We didn’t get a lot of snow last weekend or this weekend, but it’s brutally cold right now and icy outside so I’m be taking my run to the treadmill this morning.
My running buddy is working out of town for the next 10 months so I’ve been struggling with some very lonely long runs! Glad you had a friend for that 8-miler! Also, sounds like you are making progress with your hip!
So glad PT is paying off for you! My run Saturday reminded me I need to keep doing my exercises. Ouch on the Graston on your ITB! I had that done once and I remember it being super intense!
LOL cat yoga
Glad you weren’t hurt on y our accidental slip and slide!
Great news on the PT front! Hopefully the lingering pain will be gone soon too 🙂
We didn’t have snow last week but today it’s snowing and it’s supposed to snow all day long.
I’m glad your PT exercises are helping!! I need to work on doing more stretching (and holding them for longer periods of time)!
There was supposedly a winter storm advisory here but it was full of lies (which I don’t entirely mind, but it ruined my would-be travel plans :[ ).
I’m glad you didn’t have any repercussions from the fall! Ugh, that damn ice can really get ya. With all the snow we have and the truly artic temps, things are gonna ice up — the good news is it’s supposed to warm up too.
The dogs only grudgingly go outside to do their business. And even Bandit is in a sweater today!
Very solid week. Too bad you had to work despite the snow!
Thankfully, I really am fine after the fall. It could have been so much worse. Scooby ran around the yard for about 8 minutes before he had enough.
That’s great. I have wiped out going down our driveway (a hill, always ice at the bottom) multiple times over the years — luckily never hurting myself.
The dogs barely go out, and sometimes I have to guess that Lola really needs to & just shove her out there, but thankfully they’ve been pretty good about it.
I adore Scooby. He’s just so sweet.
That ice is so scary. I’m sorry you fell and glad you didn’t get hurt. We had a freeze last year, and a few of us skidded pretty badly, while running.
I always have to make deals with myself to get out of bed. We ended up bailing this morning, because it was so cold and neither one of us could handle being outside. 😀
I have to get out of bed right away without thinking about it. I’m trying to remember to keep my fuzzy robe by my bed.
My main running buddy, Barb, has been having some knee issues (and has been out of town on occasion as well), so I’ve been doing a lot of solo runs lately. I don’t mind running solo, but I do miss the conversation from our #5at5’s! I had a major slip/slide Saturday morning, and my left hammy really got pulled…. but felt fine after I got back to the house. The slick spots aren’t always visible LOL Glad your PT is working well!!!!
Those physical therapy exercises sound like a great workout on their own. I feel like I should Google all of them and incorporate them into my daily routine!
They do make a good workout if you add some upper body moves too!
wow you have a LOT of exercises to do from your physio! I think the most I’ve ever had was 3… I’m seeing my ankle/foot guy later today and am going to ask him what I should do while recovering from my operation (date TBD) – a friend of mine had the same operation and got a bunch of exercises to do before starting to run again. I’ve never had that either!
how did Scooby like the snow?
She only insists I do the stretches, bird dogs and planks at home, but I do the rest now that I’m not going there as often.
Scooby doesn’t like going out in the snow on his own, but he’s fine with company.
I’m glad you didn’t hurt yourself when you fell on the black ice. I hope your PT brings you back to feeling as good as new!
I think cat yoga should be a thing. It sounds like fun to me! That was a great pace for your 8 mile run! Sometimes it’s nice to run with another human.
Since I’m not a cat person, cat yoga would not be my thing, but it wouldn’t be any worse than goat yoga, which is a thing.
Wow, you have a lot of PT exercises! But good that they’re helping. We’ve had quite a bit of snow this week, but I don’t think we ever get the day-off type of “snow day” here.
It doesn’t take much to get a snow day — 2 inches will close schools and 4-6 inches may close offices.