I’ve officially been discharged from physical therapy but that doesn’t mean I’m all better. My right hip and glute are definitely feeling fatigued from all of the concentrated work they’ve been doing. This has lead to some longer than desired warm ups on more intense efforts and it’s a little bit concerning. The last thing I want to do before a race is have to run four miles.
Yes, four miles. It takes me almost four miles (thirty+ minutes) to really feel like I can run hard for more than a mile. Not only does that mean extra miles, it’s a little bit upsetting. I usually run a 2-2.5 mile warm up for everything except a long run (shorter) or track work (longer). It all started last Monday with an ugly run. I went out for an easy hour and spent the first 30 minutes fighting ankle and shin pain. I stretched, I squatted, I activated my glute the best way I could. Then, boom! The second half was great.
A similar situation occurred this past weekend when I went out to tackle my first mile repeats since One City. The first two repeats my right leg felt heavy and I carried a decent amount of tension in that ankle. The second two? Great. I’m hopeful this means my glute and hip are very beat up right now and a little rest will set them straight.
I really need them to get straightened out, too. The Elizabeth River Run 10k is coming up next weekend and I want to race. Am I in PR shape? No. I want to get out there, push myself and get a solid idea of where my fitness is heading into summer. So here’s to a little rest, longer warm ups and a solid race day.
How long are your warm ups? How did you feel after finishing physical therapy?