Finally a nice run & Setting up a new routine

Well, after having issues with my hip and back for a couple of weeks, I finally managed to have a pleasant run this morning, and I couldn't be happier. It wasn't that it was epic or anything (just a simple 4.5 mile run), and it wasn't even particularly fast (actually, about 20 seconds per mile slower than a "normal" run), but it was still wonderful.

After a twenty minute warm-up on the elliptical, I was out the door and hit the start button just shy of 4:40 this morning. No wind to speak of, almost completely dry pavement (just some patches of wet), and 29 degrees. Although I still started a bit slow, it was faster than before because there was no pain and/or stiffness in my leg and back (or very, very little at any rate). Strangely, not a lot of people out exercising or walking dogs in the dark when it is below 30 [wink, wink], and the traffic was even light so it was really quite peaceful. I am SO VERY HAPPY that things went well...I really needed a nice run !

In order to make all that possible on an ongoing basis of course, there is the stretching and core work. I'm experimenting with what "works for me" so that I can get this in. If I can find a way to sort of flow from one thing to another, I think it will go better and I'll be more likely to do it regularly. The last couple of times I went through the routine (I took last night off and went out with the family for my birthday dinner...let's just say it was wonderful), I started on my back and did it like this:

• Bent Leg "Leg Ups" (10)
• Windshield Wipers (10, with 5 second pause at the low point for each side)
• Hamstring Stretch with band (10 seconds per leg)
• Cross-legged Stretch (I'm using the band to increase the stretch, 10 seconds per leg)
• Bent Leg Situps (10)

I then flip over into an all fours position:

• Rear Leg Raises (10 each leg)
• Fire Hydrants (10 each leg)
• Cat and Camel (5 cycles)
• Psoas Stretch (10 seconds each leg)
• Piriformis Stretch (Pigeon pose) (5 slow breaths in and out on this one)
• Cobra pose (5 slow breaths in and out)
• Bow pose (5 slow breaths in and out)

This leaves me lying face down and stretched out on the floor, where I can either end (which is what I have been doing), or flip over, bend the knees and start the rotation again. It is taking me somewhere between 10 and 12 minutes to complete a rotation, so one time isn't bad. It's just that I WILL need to get up to at least two and maybe three rotations at least occasionally (every other day would be a nice start). We'll have to see how that goes. Please see my last post if you want to know how to do some of these that don't have links.

I just know that things are slowly getting better, and I would really like for them to stay that way.

Only 43 days to the Ft. Worth Cowtown Marathon, and they recently put up a picture of the "bling" they will be handing out to the finishers. I definitely want to see this on my wall at the end of February.

Happy Running to everyone...hope your weekend ROCKS !!!