My PT surprised me this week by completely changing up my exercises. Luckily I had what I needed to do them at home—after dusting off old gym equipment that hadn’t been used in years.
Picture of Scooby for his fans 😀
Dusting Off Old Gym Equipment
After one week of mostly isometric exercises and no running, my hamstring was pretty quiet. Between that progress and my goal of running in Boston this week, my PT switched me to loaded exercises.
I used my fitness ball for the isometric exercises she started me on, but now I am using them for hip bridges done like this to focus on my hamstrings over my glutes.
She also added prone hamstring curls. I confidently told her I had a Bowflex machine at home I could use—and then had to dig out the manual to figure out how to set it up for them.
She also added banded squats and a series of lunges—lateral, reverse, and curtsey. When she analyzed my running gait she noticed slight hip dropping on both sides, ans these are designed to help with that.
Doing all of these in 3 sets of 10 takes 15-20 minutes, so I’m calling them my lower body workout.
As for running, she wanted me to try run/walk intervals before I go to Boston using a metronome to help increase my cadence. Looking at my Garmin data from my week running in Copenhagen, my natural cadence seems to be in the 160s, whereas she wants me to target 180. I was looking for a metronome app for my Garmin and discovered that my old Garmin Fenix 5s has a built-in metronome feature. Who knew! These days I only use my Fenix for long bike rides, so I had to dust it off—and charge it up—to figure it out.
Weekly Wrap
This week Peloton is having its All For One music festival—lots of shorter classes highlighting various artists. There are a number of live classes, but they also dropped a ton of new classes overnight Wednesday. There’s no FOMO like Peloton AFO FOMO—seeing all those classes with so many artists I like makes me want to take them all right now! I hit my 18K minute mark. I haven’t done the math, but I should reach 20K by the end of the year.
Sunday: Core + PT+ Flash 15+ 34 Cycling miles
It was a hot day, but we rode our bikes over to visit my Mom, taking the long way to enjoy the shaded neighborhoods.
This Garmin data shows why the ride back home is so hard!
Monday: Core + 30 min UB Strength + 20 min Peloton Ride
Yes, I did that stretch class twice!
Tuesday: CorePower Yoga
Wednesday: Core + PT exercises + Barre + 30 min Peloton Ride
I did my new PT exercises at home and then headed to my office gym to use the Pelton bike (and beat traffic). For the first time ever, when I got there someone else was on one of the bikes! Luckily there are two! I Pelofess I peeked at her screen to see what ride she was doing—it looked like a Ben Aldis ride I’d already bookmarked. I chose Sam Yo’s 80s Rock Ride and ended up with a PR.
Thursday: Core + PT + 40 min Tread run
I switched from my planned classes to take some of the new AFO classes that popped up. Another Pelofession—I listened to a walking class while I did my PT exercises. Then I hopped on my tread with my Garmin Fenix to do my prescribed PT run— run/walk intervals using the metronome feature. I ran for 2 min at a time and found I could keep the metronome cadence for about one minute before I fell off the beat and had to re-focus.
Friday: 10 min Core + PT + 30 min Peloton Rides
I had to go to the office for an in person client meeting, but was glad for the opportunity to take some more AFO rides. I loved all of these classes!
Saturday: 10 min Core + 20 min UB Strength + PT + 15 min Ride + 10 min ALW
I stacked a few short workouts for a bit of everything. I really liked Ally’s ALW class—if you’re a Peloton user, check it out!
American Airlines couldn’t get me to Boston yesterday, so I’ll have to wait until tomorrow to go for my run. I’ve got my Fenix to use the metronome feature, and hope the weather isn’t as rainy as it looks.
A huge thank you to Deborah and Kim for hosting the Weekly Run Down link up.
![The Ultimate Coffee Date](http://got2run4me.com/wp-content/uploads/2019/03/Ultimate-Coffee-Date.png" "The Ultimate Coffee Date")
SJ has me do a lot of the same exercises that you are doing! Interestingly, I did some lunges this week that woke up my glutes! I know I need to do these and the other exercises more often. I hope you see results quickly!
Rainy here. Boo.
Hope all those exercises do the trick.
I’m pretty lucky. Without trying my cadence is over 180.
Enjoy running in Boston.
I’ve run with Darlene and I can attest that her cadence is fast!
I do like hamstring curls as well and I remember one of Andy’s or Rebecca’s classes having them. I need to figure out what is going on w my glutes as well. If it makes you feel any better-my 1 hour flight home from Hartford yesterday was delayed a million times and arrived 8 hours late at midnight. Stormy day!
I hope your PT exercises do the trick – awesome that you had all the equipment there at home to use.
The storms here the last three afternoon/evenings have been pretty intense. Hope you can get up to Boston today.
All those PT exercises sound great! Sometimes I do walking lungs before a run and it really does help. I’ve been doing prone hamstring curls at the gym lately.
I hope you get to Boston! And I hope you have a fun run there. Oh, and thanks for the Scooby photo!
I didn’t know there even were watches with a metronome feature. Very cool!
I hope AA can get you to Boston and can use your metronome there! Looking forward to the photos!
Well, the NE has been very rainy this Summer, but yesterday was supposed to be rainy and wasn’t. Good luck!
Fingers crossed the new PT exercises have you back to your longer runs quickly. They sounds like so much fun. Not, LOL! Good thing you didn’t get rid of your Bowflex.
That’s crazy about all the storms out east! Nothing like that happening in my world right now (and we still need rain). That Ally class sounds great, I’m cuing it up for later today 😉
Look at all that peloton stacking – way to go! We’ve had some crazy storms here in Ohio too and a few tornadoes touched down in Cleveland a week ago which never happens! I did not enjoy that and am not used to the bad weather.
You must be very well equipped at home! Your PT exercises sound good and I hope they will help. Lunges are such good exercises but can be so challenging.
Hi Scooby!
Progress is being made and that’s important.
Flights are such a mess right now. I hate it.
Hip bridges on the ball are wonderfully evil, but glad the hamstring quieted down. Yay finding out gadgets can do the things