First a little book-keeping: as AlanB pointed out, we duplicated 119, so the second 119 should be labeled week 120, week 120 -> 121 and week 121->122, which brings us to:
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Week 123
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Greetings 50+er's. After a very soggy Sunday, it was a wonderful week weather-wise; just wish I could have taken more advantage of it. I think this was the pinnacle week of busy-ness for me, where I just couldn't seem to catch a break. As such, I only got in 3 runs (easy 4 Tuesday, easy 3.5 Wednesday with about 1/2 mile worth, 4x 1/2 lap, of retro-running, and mostly-easy 7 on Saturday) for a grand total of about 15 miles. Somehow, I did get a few longish (around an hour) walks in, too. On Saturday, after 3.5 easy, I tried to run 3 hard, but after 2@6:30, might right hamstring tightened up, so I eased off. Probably lingering PT effects.
The PT guy upped my routines and told me to throw out the old and on with the new PT routines. Now it's
1) Hamstring curls 3x10 double leg using balance ball, raise hips.
2) Spine mobilization: Pelvic rotation knee-to-chest. 3x30 s each leg.
3) Band walk: 2x30 feet zig-zag pattern with elastic tube resistance around feet.
4) Trunk stabilization routine: one leg back, alternate arm up, then alternate. Done slowly 20x each way.
5) Lumbar self-mobilization stretch: 2x15 Towel in small of back, knees bent, lift hips off the ground with abdominal muscles.
6) Lumbar rotation stretch: 3x10s each side. Supine, arms outstretch, one leg straight, other leg bent, Slowly bring bent leg over body until strech is felt in lower back area.
1962, most of these routines are supposed to be good for the lower back. Maybe I should email then pdf of them. Also, from what I understand, it could be tight hamstring issues. Hope it heals soon.
I have friends running Chicago Marathon today and others running the local Ironhorse Half-Marathon in Midway, KY (I got up early and helped park cars). Jeff Galloway is on hand for this event.
Best wishes on upcoming races. I believe that KP should be in Brazil, yes?
Any races to report?
Cheers!