Running in the Rockies

A.M. Went into work early and then to mid-morning physical therapy. Lots of deep tissue massage again and I'm still sore from the massage on Friday. I also brought in all my running shoes for her to watch me run in. The best so far are my neutral-cushioned shoes (the Cumulus) with a red sole insert. She said I should retire the motion-control Kayanos because they aren't right for my feet and normal pronation. My right arch falls very slightly and causes a bit of overpronantion for the right ankle, but it apparently is very difficult to discern. She said I could keep using the GT-2150's for short runs only if I swap out the insert for the red soles (solftec response custom footbed). She also thinks maybe only two more weeks fully off of running! Yippee!

 P.M. Cross-country skied the usual 3.5 mile hiking route. The snow was crap and I should have worn snowshoes. Varied snowpack and sticky snow with well developed ice layers in lots of places. Because it's been so windy (and was during the ski as well), there were patches of exposed dirt and rock.. not fun trying to turn away from those sections on narrow downhills. It was so windy in fact that our out trail was almost completely covered by the time we turned around and headed back. Quick upper body weight lifting session when I got home.

A.M. Managed to get up at 5:20.. making progress. Stretched and did quad, hip, and glut strength exercises for 2 hours. Hiked with the pup ~2 miles in microspikes. Should have worn snow shoes.. why don't I learn? Maybe I like post-holing? Tomorrow I am wearing snowshoes!

A.M. Graston at physical therapy. Ouch. That is all I have to say.

P.M. Lots of ouch and major bruising. I don't remember it being this bad the last time I had graston done.  Went snowshoeing with the pup, we did the usual 3.5 mile loop. I have found that my snow shoes aren't great in the really deep stuff. I went with a 'running' pair, but have yet to actually run in them. May have to consider a larger backcountry pair if I ever use them in the backcountry with a pack.

A.M. Slept in an went tele-skiing this morning. It was bitterly cold, but the snow was nice. It took me awhile to get the knee/quad loosened up from the graston scrapping yesterday. The turns weren't pretty and I was very cautious not to fall. Falling on that hip/knee would have ended my day real quick. Will try for some stretches and strength exercises this evening. 

A.M. worked early

Afternoon: Finally made it to the gym. I have been a member now for almost 2 weeks and this is my first time going. That is terrible. I don't necessarily think it was laziness, but anxiety about doing something new. I'm sort of weird like that. Routines are comfortable for me. So hopefully, this was the big hurdle for me to get over in order to go every day (or every other day). Stationary bike for 35 mins on interval setting- which felt kind of easy, so perhaps next time I will just ride a 'manual setting'. Did some upper body weights, lunges and quad/hip stretches:

bench press: bar x 12, 3 reps

alternate front raise, 10 lbs x 12, 3 reps

lateral raise, 10 lbs x 12, 3 reps

bent-over lateral raise, 10 lbs x 12, 3 reps

one arm dumbell raise, 10 lbs x 15, 3 reps

two arm tricep extension, 15 lbs x 12, 3 reps

stationary lunges: 20 x 3 reps

quad stretch: 60 sec x 3 reps

hip stretch: 60 sec x 3 reps

P.M. Date night and we are off to the symphony. Dvorak's New World.. very excited!