Today I ran ~11 miles, and partially because of snow and ice, and partially from inspiration from a visit to the Denver Art Museum, as part of my wife and my creative date day on Saturday, I explored some new areas on my run. This made my run enjoyable, despite the fact that the temperate was below 10 degrees! Even though I had to run a slow pace, and it was a hillier run than I might have wanted, I kept in mind the benefits of this run including: building my aerobic base and leg strengthening, as well as â€œmaking lemonade out of the lemons handed me,â€ which can happen during any race.
Immediately after my run, I did the following exercise:
- Leg swings forward and back with straight leg and bent leg (10 repetitions for each leg)
- Leg swings side-to-side with straight leg and bent leg (10 repetitions for each leg)
- Single-leg stands (~45 seconds)
- Pushups (10 repetitions)
- Monster walks side-to-side and forward-and-back (12 steps in each direction)
- Y, T, I, and W (10 repetitions for each position)
- Clamshells (20 repetitions on each side)
- Prone planks (~40 seconds)
- Side planks (~30 seconds)
- Supine planks (~20 seconds)
- Glute bridge hip lifts (10 repetitions)
- Quadrupeds (15 repetitions on each side)
- Toe yoga (10 cycles)
- Fire hydrants (10 repetitions on each side)
- Knee circles forward (10 repetitions for each leg)
- Knee circles backward (10 repetitions for each leg)
- Single-leg balances (~30 seconds)
- Bounce on stability ball with smaller ball between thighs (3 minutes)
After these exercises I rolled my plantar fascia with a softball for ~ one minute on each foot, foam rolled calves, hamstrings, and quadriceps/hip flexors, and then did eccentric calf raises.
Recommendations: I recommend following the prescribed run according to the Fitness Training Program, as well as performing the prescribed exercises and a cool-down. If you havenâ€™t done so, sign up on the Welcome Page to receive running tips, as well as the Fitness Training Program.
Tip of the day: When life hands you an unexpected situation on a run, be creative and embrace new running experiences. Donâ€™t get frustrated if your run doesnâ€™t go the way you planned. They wonâ€™t all go perfectly. So make the best of your run, and know that you are still getting benefits that will help you achieve your running goals.
Please feel free to contact me if you have any questions, or if I can be of help in any way.
Be open to and embrace new experiences.
Your friend and coach,
P.S. You may or may not know that the picture above is Georgia Oâ€™Keeffeâ€™s â€œCow Licking,â€ which has been on exhibit at the Denver Art Museum. Iâ€™m amazed at how lifelike the cow is in her painting. I think what really does it for me is the detail of the eye.