The road to recovery...Pt 11 (Journey's end!)

Well today was my last day of PT, I am officially signed off, fit for duty and ready to go; uphill, downhill, sprints, intervals etc, I cannot express my gratitude enough to the crew at Blake Physical Therapy, they have, as the t-shirt they presented me with, re-built me! I did in fact cheat earlier this week knowing that I had the last appointment today and put in a quick set of sprints resulting in the fastest mile split of 6:33, yay! Of course the latest and greatest news is that my son and his germ-factory school-friends have decided to fire of the opening salvo of Biological warfare and share a nice case of the stomach flu with everyone round here; the upshot of this is that the house now looks like a scene from the Crimean War, although we are somewhat lacking on the Florence Nightingale front. I curtailed this mornings 12 miler after 7, after my stomach and head colluded to just overwhelm me and it was a there ‘n back rather than a loop; discretion being the greater part of valor. So here is a list the lessons learned during my 10 weeks of recovery:

• Stretching; stretching is your friend, do it before you run, do it after you run, do it in line at the bank…just do it!
• Include the above into your “run time”, I now bookend each and every run with 20 minutes of stretching, once you add the extra time in you can calculate the whole workout time and you can plan your day accordingly.
• Cross train: stretching’s best friend; running concentrates all your efforts in several keys areas; hamstrings, calves etc redress this balance by working on your quads and other muscle groups; cycling, weights and swimming are all good options.
• You don’t have to run everyday, cross training keeps you fresh and helps avoid the hidden trap door of overtraining.
• Core work; keep your core in check and you core will keep you in check.
• You don’t need to spend a fortune in gym memberships or on equipment; a bike, swiss-ball, dumb-bells, exercise mat, foam roller, ankle weights and a stretching strap are all you need…well ok you do need to spend some money but think of it as an investment.

I’ll still be taping my knees for the foreseeable future especially with the trail runs I have coming up, some of it is preventative and some is psychosomatic…but hey whatever works!