Healing is HARD work.
I think I worked harder today than I did on a random weekday a month ago, when I was running 10 – 12 miles a day. My workouts and strengthening stuff consisted of:
- PT exercises (about 20 – 25 minutes);
- 20 minutes cycling on trainer;
- TONS of random “firing of the glutes” when I thought about it – driving, walking, standing, sitting in my office – I’d essentially contract my butt muscles – one at a time and hold it for a stretch of time. Repeat. Repeat. Repeat. Repeat. Repeat. Repeat. And on and on and on.
- 10 minutes power walking at maximum incline on treadmill (to develop glutes)
- 50 minutes pool running
I totally get it now that I was made aware of how weak my glutes are. Here’s something embarassing to admit: I can’t do a squat. Seriously. When I told that to my daughter – who does a gazillion of them – holding a weight above her head – for cross country, she didn’t believe me. She had me show her. And she was amazed that I was right – I can’t do one. Uggggg. My quads are really strong – and I use them to try to squat and get back up. But when I try to do a proper squat and power with my butt, I can’t even get down into squat position. What does this mean for running? That I overuse my other muscles, which leads to imbalances and injury. Ugggg. Must get stronger glutes.