This week, I was reminded the importance of warming-up. You’ve heard it before, warming-up prepares the body for physical activity, gets the blood pumping and can help prevent injury. For me, warming up is paramount to getting my ankle ready for activity that it’s definitely not ready for/used to.
I should have smiled for the photo — I AM that person taking a photo of themselves in the gym after all.
For any run or ride, I always do my ankle balance/strength exercise, followed by either walking briskly for five minutes of the treadmill, easy pedaling for 10 minutes on the bike or 15 to 30 minutes of flexibility-focused yoga with my new best friend: my Yoga Studio app. After these warm-ups, I can absolutely telly the difference in my ankle’s range of motion. It’s not to my good ankle’s level, but I’m definitely in a better place for activity. Speaking of which, here’s a look at my slow-but-sure IMCDA Week 2 training:
Monday, 1/21: Swim
1,400 yards, with the entire main set using the buoy. At least my pull buoy is pink… it makes it a little easier.
Tuesday, 1/22: Indoor Ride
50 sweaty minutes on the trainer, but guess what… SMASH is coming back! Ah yes, the ridiculous show that kept me company on all of last season’s training rides. Oh Katherine McPhee… I can’t wait until we ride together again.
Tuesday was also when my ankle decided to be a biatch again. Like pain going down the stairs, biatch. Trying to be safe, I pushed out all of my runs until later in the week as the pain went down each day. I have a feeling that going for my second outdoor run and my longest run yet may be the culprit here.
Wednesday, 1/23: Swim & Yoga
More time soaking up the sweet saline pool at Club Sport (hello underwater speakers!) and a bit more time getting with the Yoga Studio app. I’ve been alternating back and forth between the flexibility and balance classes: flexibility to loosen things up and balance to get the neuromuscular strength back in the ankle.
Thursday, 1/24: Indoor Ride & Run
50 minutes on the sweaty trainer and then back on the treadmill to see how the cranky ankle was doing. I was uber-nervous on the treadmill as it was stilly being a pain, but I managed to warm it up enough and get my run in.
This was also the first “Oh dear God did I sign up too soon?!?!” melt-down I had with my coach. He assured me that I’m going to have my highs and lows, and yes, it will take time. But we need to listen to my body, communicate a lot, and it will all be ok. Oh the mental mind-games of training.
Friday, 1/25: Yoga, Run & Strength
A little pre-run yoga to warm-up, and then another outdoor run where I ended up taking the same fateful road. F-YOU MANHOLE COVER!
Later that day, it was time for some lower body and core work. It sounds like a lot, but with the small increments that I’m doing, it was totally manageable. Chicken Face and I even managed to make it to a date night. SCORE!
Saturday, 1/26: Long Ride
An hour and 15 minutes on the trainer is a lot indoors. With Chicken Face insisting that we watch Gold Rush (ugh), I struggled maintaining my zeal. Lola and I later made our way downtown to look at overpriced vegetables at the farmer’s market — it was delightful.
But later that night, the amazingness that was the gut bomb above happened. It was dreadfully unhealthy but amazingly delicious.
Sunday, 1/27: Yoga & Long Run
Hmmm…I wonder why I felt like a sloth on this run? Oh wait. See photo from Saturday (still worth it).
I warmed-up with yoga then went for my longest run yet, 4.7 miles, outside and it was much better than the runs earlier in the week. Still working on my fitness and still not trying to freak out at every twinge, but it was a step in the right direction.
I closed out week 2 with:
7 hours and 9 minutes of training:
2,875 yards swimming
46 miles cycling
10.21 miles running
30 minutes strength
1 hour and 15 minutes of yoga
Do you regularly warm-up? If so, what do they consist of?