Jump! Jump! (And sprint)

Jump jump 

The Mac Dad will make you jump jump 

Daddy Mac will make you jump jump 

Kris Kross will make you jump jump…

I took my rehab to the next level today, with sprints and jumping exercises. Sprinting to get my foot used to faster speeds, and jumping to strengthen the muscles. Once again the entire workout was pain free, but I was totally breathless and sweaty at the end. It’s exciting to see so much progress happening, and I’m excited to start adding more minutes to my runs soon – I’ve been keeping my workouts to about 30 minutes lately just to make sure everything is feeling good and to not re-injure my foot. 
On the menu for today was 8 x 30 second sprints, followed by 30 seconds of walking and 30 seconds of jogging after each sprint (with a jogging warm up and cool down of course), followed by some “line jumps” (I don’t know what else to call them). I hopped two-footed horizontally over the vertical line for 15 seconds, then two-footed vertically over the horizontal line for 15 seconds, then one-footed (right foot) horizontally over the vertical line for 15 seconds. And repeated all that jumping for a second time. My balance on the single-leg hops was not great, but that will come with time and continuing to do all the exercises assigned to me by my physiotherapist…and through the rest of my running days.

The next goal is to do 10 sprint repeats and the hopping exercises for 30 seconds each. Not going to rush it, but like I said, today felt really good.

Horizontal and vertical line jumps

Horizontal and vertical line jumps

Getting stronger

I know you’ve all been anxiously waiting to hear an update after my physio appointment this morning, so here it is.

My foot is getting better. The flexibility is increasing, which is great. I need to add some strength and balance exercises into my rehab to get it stronger and better than it was before. I can get off the disabled list with my slo-pitch team (but will need a pinch runner from first base for the next while). I can continue on with the run/walk intervals on the treadmill/track, increasing the running time, but not going longer than 30 minutes total per workout. 

I’m happy with this. I’m healing and getting stronger, and that is what is important right now. It sucks that this setback has happened, and that I had to cancel this week’s half marathon and next month’s marathon, but I know I’m getting older and my body can’t take the poundings I gave it years ago. I’m going to keep up with the deep water running even after I am allowed to return to training, because I know that will keep me healthier for the long term. 

So we will see how the next two weeks go with the new exercises. Physio again in two weeks and hopefully we will see more progress!