But recovery is long.
On Tuesday morning I had physical therapy with the actual therapist — the student is gone. And thankfully the other physical therapy assistant must only work nights and wasn’t there. Actually, a girl I graduated high school with was the assistant and was so much better than the other girl. I’ve officially switched my times to 6:30am on Tuesdays in order to not use PTO and I’ll most likely get more one-on-one time.
Chris re-evaluated me and I still have a ways to go, but I’ve gotten better! He watched me lift my knees one at a time, but this time my hips didn’t drop. Woo! I’m still really tight and have been instructed to foam roll the heck out of my calves, especially the inside. Also found out that my left big toe is starting to form a bunion… totally didn’t know what a bunion actually was apparently. So we’ll be watching that to make sure it doesn’t get worse and I maintain flexibility in my big toe.
I have a few more stretches to do prior to running and have no restrictions on running. Chris confirmed I’m training pretty solidly (when I was) — no more than 4 running days per week and a mix of long runs, speed, and tempo but he wants me to work in trail running and runs that are untimed, unmeasured, and without music. Of course, I’d have to go back and see how far I went after the fact (I like to track!) but adding that and differing types of ground to run on should help prevent injury.
We also talked about a plan — I have the “prehab” portion of my training, I know what kind of workouts to do for my goals, and then we’ll keep adding recovery both passive and active to my plans. Then ultimately after I “graduate”, I should be coming back once every 6 months or so (similar to a dentist) to be proactive in my training. Instead of waiting for something to happen, we visit every 6 months and review how things are going, address anything that might be a problem, and if needed, provide me with some more stretches and exercises to do so I don’t end up in physical therapy again. Sounds like a plan to me!
I ran almost 3 miles yesterday, a nice 9-10 minute pace with James. It’s officially hard for me to run incorrectly. I tried to go back to heel striking and I just couldn’t do it. I think that’s a successful run! Granted, with my muscles not being used to it still, running the 10k on Saturday is going to be quite the challenge… but I’ll set a PR if I average any quicker than 8:43 miles. I actually think that’s something I can do, especially with an ounce of adrenaline. We’ll see what happens, I’ll just be happy to finish without walking at this point.