Recalibrating: week in review

After the whirlwind of last week, I was predictably exhausted to start this week. But I also had a final exam Thursday night (yes NIGHT, why are night exams a thing, they are the worst, give me an 8am any day), so I had to push through until then. After that, predictably, I came down with a cold and slept about 10 hours a night all weekend. I think everything is better now.

Other than that, I managed to get some overdue chores done: grocery shopping, vacuuming, laundry, putting up the Christmas tree.

Yeah, my tree has a dark side because the pre-attached lights aren’t evenly distributed. I try to hide it as much as possible and not look too close. At least I control the ornament distribution.

I finished most of my Christmas shopping/making…or possibly all of it, depending on how ambitious I’m feeling about doing any more this week.

And started what I’m calling “recalibration” by acquainting myself with an old frenemy:

I got this book several years ago and did some of the exercises diligently for a few months; then it just sat on my shelf for a few years. Since I haven’t been able to run in about a month, it seemed like as good a time as any to pick it back up and go through the assessment chapter again.

Briefly, the assessment chapter contains a series of tests to find any biomechanical limitations that could lead to injury or otherwise limit your running. I “failed” 3 of the tests: ankle dorsiflexion, hip extension, and the bridge. I couldn’t quite reach the required range of motion for the ankle test because my injured ankle isn’t 100% back to its usual range of motion. The prescribed stretch to “fix” this doesn’t hurt my ankle, so I’ll be using it in hopes that it helps get my ankle back to normal.

The hip extension test is your basic half-kneeling hip flexor stretch, except it’s done inside a door frame and instead of moving forward, your goal is to get your back flat against the frame without feeling any stretch in your hip flexor/thigh. I massively failed this one since I didn’t even manage to get my back flat (no surprise). So, according to the author…it requires holding a stretch 3-5 minutes, 4-6 days a week, for 10-12 weeks, to actually lengthen tissues. I foresee a lot of reading while stretching in my future.

The bridge test involves holding a bridge position and noticing which muscles are “on”. The book says that if you feel tightness in your lower back, it means your glutes aren’t firing – but it doesn’t mention what’s going on if you (ahem, me) feel it mostly in your hamstrings. I suspect, though, that this goes back to hip flexor tightness too. I’ll probably incorporate some of the exercises that go with this test, but the hip extension is (again, no surprise) my biggest problem.

Since it takes 10-12 weeks to see results…I figure I should start now, if not sooner.

 

Do you have Anatomy for Runners? If so…what worked/didn’t work for you?

Exam time…8am or 5pm?

 

 Linking up with Meghan for week in review and HoHo Runs and MissSippiPiddlin for Weekly Wrap

 

 

12 Comment

  1. Cora says: Reply

    Of course you came down with a cold after your exam…. of course!

    Recalibration, or healing and strengthening or any sort, is a loonnnggg, tedious process. For anything. It requires so much dedication and patience. Probably why so many of us so quickly “give up” and rather choose to just live with our problems. Ugh. So good for you. Stick with it. I have super effed up hips. I’ve learned I actually can’t over stretch, but rather do long stretches combined with some resistance. I sometimes forget though. And then they’re screwed up again.

    I hope this week is a good one for you and if I don’t get to say it later, Merry Christmas 🙂
    Cora recently posted…Week In Review: The Cookie Making Gift Giving EditionMy Profile

    1. Hannah says: Reply

      Yes, those long stretches are what is supposed to actually help…unfortunately for my patience 🙂

      Merry Christmas to you too!

  2. This looks like a fascinating book, might have to check it out! Hope your exams went well.
    Wendy Hammond recently posted…Once A Month vs Once A Week Meal PreppingMy Profile

    1. Hannah says: Reply

      It is – I need to reread the whole thing!

  3. I have not seen this book yet but I am all about the strength training-I love it. My daughter also had night time exams-she was exhausted!
    Deborah Brooks recently posted…Spicy Thai Tofu Noodle SoupMy Profile

    1. Hannah says: Reply

      It’s really useful for the “why” of doing certain exercises.

  4. I have not heard of this book, but it sounds legit. I think I have a similar issue…my hamstrings seem to do the brunt of all “the work” while my glutes take a snooze…
    Kimberly Hatting recently posted…My #PlotTwist of a Year – Races & BlingMy Profile

    1. Hannah says: Reply

      It’s a common problem…and I know sitting a lot makes it worse but I’m also kinda lazy….

  5. Coco says: Reply

    Wow, that book sounds really interesting. I’m afraid I’d fail all the tests! All of my law school exams were at night – 6 – 9 pm I think. Blech.

    1. Hannah says: Reply

      If I only failed 3 out of 10, I can’t imagine that anyone would fail all of them 😉

      My exams fortunately aren’t 3 hours long….I don’t think I could make it to 9pm.

  6. I just like the fact that your tree has a dark side. Does it have jedi powers ??? lol 😀

    1. Hannah says: Reply

      If only, right?

Leave a Reply

CommentLuv badge