Sure, I've run up a few hills during an ambitious stroller walk. And yes, on Saturday after another long drive I did a loop or two of the Maple Leaf Park. But yesterday was my first official day off the bench after and 40 weeks of baby carrying and my surprise c-section (I've decided using the word surprise gives it more of a festive tone).
I had my six week check up with the midwives. And no they didn't give me a dunce cap that said "Midwife Dropout" like I was (half way) expecting. They made sure I wasn't depressed, check. And then did a quick exam. Everything looking good except I have diastasis recti, about three fingers fit between my abs. Crud. My core has always been pretty weak sauce anyway and was on my to-do list. But it was pretty sad/gross to be able to fit half a fist between my ab muscles.
|short hike with penelope - hurricane ridge|
Last year, leading up to Chicago and after, I dealt with a lot of imbalances and IT/knee pain. I was sort of hoping the issues would ease up after taking 9 months off. Turns out 'hope' isn't what mends imbalances. Nor does carting around an extra 40 pounds on relaxin loaded joints. Weird.
The foundation work list is as follows:
Work on firing glutes and building strength.
Yeah I have a wonky collapsible knee with a flippy foot. Get back to PT to address the imbalances causing this.
The great mystery, but I'm sure working on strength and flexibility imbalances will help. Also working with my PT to unstick the muscles involved in side stabber.
Bring those muscles back together.
In the true sense. Sure abs, but also glutes and back. Kick the imbalances from the broken back to the curb once and for all.
Hunchy weak shoulders gots to go.
Yeah, that should cover it. I think the only thing missing is foot and achilles focus. I haven't had those injuries but I'll work in preventative there too. A little overwhelming. There's lot standing between me and running as hard as I want to. I'm not saying it will be perfect, but I've been scrapping training together on a weak base too long. Time to rebuild.
I've proven to myself I'm not patient enough to comeback on my own, so I have enlisted expert help. The very person whose patient comeback I've been admiring, Steph Rothstein. I'm so excited to get started. I also am lucky enough to have access to an Eliptigo as I ramp my training up. Actually two, if anyone wants to join me!
WEEK ONE - PLAN
+ Walk at least one hour every day. This could be one or two walks, have been doing this for a month.
+ Incorporate light running into evening walk every other day. Focus on form and uphills. No more than 20 minutes total each runday.
+ Strength glutes, arms, back (3 x week)
+ Stretch and roll (6 x week)
+ Diastasis Recti work (6 x week)
|from RealSimple magazine, better illustrations than the midwife handout|
Alright, it's go time!