Monday, October 8th: run
Purpose: easy run
Warm up: foam roll calves 2 min
Workout: 4 mile run
Immediate post run cool down: calf stretch off of ledge 3x30 sec, lunge stretch 3x30 sec
Cool down: nothing. Yeah…
Distance: 4.07 miles
I total fell off. I just ran. Then I went to work.
Tuesday, October 9th: Mobility work
Purpose: recover from Monday
Foam roll 2 min: calves, quads
Graston to my calves
Stretch calves 2 min each
People ask john and me if we treat each other. We rarely do. But when we do, it’s one of two things: 1. My asking John to treat me, knowing that I have 10 minutes or 2. My sneakily treating John even though he regularly declines my offers. I have said it before, but it is totally different to be treated than to foam roll and stretch by yourself. That’s exactly why I have a lot of people who come 1x/week for wellness/maintenance.
I am beginning to get used to running 4 days per week. I definitely have been noticing that my calves are taking more of the brunt than what they do on trails. Running on roads is less forgiving for any type of running asymmetries. Like many of my patients, my right hip is tighter and my glute max and glute med are weaker. Because of that, I rely heavily on my calf for propulsion. I can feel that it is harder for me to extend my hip on the right side, which makes it more difficult to use my glute to propel me forward. So I use my calves a lot, which makes them tight. This is exactly why I have been doing a lot of calf stretching. But even more importantly, I need to focus on the source of the issue. I need to focus more of my hip flexibility and then hip strength to address the underlying problem that causes me to over use my calf. Now, of course, I know this in theory, but practicing it is another thing.
Thursday, October 11th: Mobility Work
Purpose: recover from the 4 days a week of running
Foam rolling: quads, glute
Stretching: fire log stretch, seated hamstring stretch
Use of normatec
So clearly, I really needed to do more. I was thinking about lifting, but this week kind of fell apart. I was getting stressed about the fact that I was going to be away for the weekend, which prevented me from doing the majority of my training. Well it prevented me in theory. I didn’t plan for it. Also, I’m used to being done with work around 7/7:30 PM, but this week I had been done around 8/8:30. That totally changes it for me. When I know that I have to wake up at 5 am for my 7:00/7:30 AM patient, I start feeling like time is rushing by me. So I paired it down this week.
Again, if I have learned nothing else this training cycle is that I would benefit greatly from some mental flexibility. This week I was very critical of myself saying that I wasn’t dedicated enough and didn’t plan well enough. Then that creates a whole series of thoughts about how I will perform, which is completely speculative at this point. Then it’s 15 minutes later, and I’m still going in all sorts of directions mentally. It’s totally not worth it. You don't have any answers. So I tried to tell myself that this week will be more of a deload, because I knew I would be traveling this weekend and next.
You know how I said that this is about mental flexibility? Well I am learning a lot of lessons. I could tell early on that my run wasn’t exactly accurate. I ran at south mountain again, and I was noticing that the typical points of 3, 4, 5 miles seemed off. So I decided to run the same exact course that I did on Friday. It was off by 0.84 miles! I had a series 1 Apple Watch, and I know it isn’t the most accurate. It was also a cloudy, windy, rainy day, so I don’t know if that had something to do with it. That was definitely messing with me. And you know what is totally crazy? I felt less satisfied with that run, because it didn’t read it accurately. I actually felt slighted by my watch. That also made me think that my Friday’s run maybe wasn’t accurate. Now the Apple Watch was the enemy. I would point out that absurdity to my patients, and I know rationally, it doesn’t compute. So I was able to let it go after talking about it to John and revisiting it another 3-4 times. Also I was consoled by the fact that my new watch was going to be delivered in the next week or so.
I was at a wedding on Saturday night, wearing heels. I also stayed up until 1 AM. YES! 1 AM. I am typically someone who is asleep by 9:30 PM, but I was having so much fun catching up with my family. I am so glad I did. But when I stay up that late, it doesn’t matter how much sleep I get, I still feel tired. I wanted to do a little shake out run to feel a bit more awake and less stiff. It was slow and easy. I felt better...for the meantime at least.
Things I learned this week: it’s ok to adjust your plan. Some of what I’m doing now is figuring out what sorts of things I can plan for and what things I need to just roll with. We’ll see how that goes.
The Mobility-Doc Blog
Drs. Chloe Costigan and John Giacalone are both physical medicine specialists, former competitive athletes, and strength and conditioning coaches.