In early December, I decided that it was time to incorporate a little more strength into my weekly workout routine.  After logging into my Peloton and selecting a class, off I went, however, one back weighting twisting lunge later and I knew something did not feel quite so right.  What did I decide to do…. Work through the pain.  For almost a month, I worked through the pain - whether it was during group runs, home workouts, walking around my classroom (sitting hurt more), until I finally decided to do something about it.  

After a scan and two office visits, my doctor prescribed Physical Therapy.  I asked if I could still run and they said they wanted me to keep moving - so I took that as a yes.  During my brief stint at PT, I learned a lot.

• Take the time needed to rest and recover (I rarely do this)
• Implement different strength and stretches into my routine to help regain what I lost - combination of weighted and resistance exercises are key to this success
• The majority of my issues stem from not restrengthening areas postnatal, but that can be fixed
• Massage is a great tool!
• The goal of PT is not to keep you there forever, but to strengthen and release
• Heat and ice therapy can be relaxing
• Dynamic warm-ups before and static stretches after
• Partner stretches are great to move deeper and help to increase mobility
• Build in mobility training
• Bring headphones and a book! - this helps with the relaxation :)

I knew my body needed some time to heal and I took that opportunity to make it happen.  My PT definitely helped to get my range of motion back to where it was pain free.  I do feel stronger, but I know that my PT journey is not through.  In the future, I definitely plan on going to PT for some prehab before races to get a bit of a “tune-up”.  

This soul also serves as a friendly reminder to use our partnership with Finishline PT.  Any of our paid members have access to the following benefits: 

Team Member Benefits 

● Injury Report - members can request help with injury/discomfort from a PT (free, no commitment to come in for PT)  - click title for link!

● Physical Therapy Evaluation OR Personal Training Assessment: $200 (reg $250) 

● Functional Soft Tissue Transformation Treatment: $150 (reg $175) 

● Running Gait Analysis & Movement Assessment: $250 (reg $299) 

● Compression Sleeves - 1 Complimentary 60’ Session - 5-Pack 60’ = $60 (reg $99) 

● Cryotherapy - First Session = $30 (reg $60) - 3-Pack = $120 (reg $150) - 10-Pack = $320 (reg $400) 

● AlterG Anti-Gravity Treadmill - 1 Complimentary 30’ Session - 5-Pack 30’ = $75 (reg $99) 

● Infrared Sauna - 1 Complimentary 30’ Session - Follow-up 30’ Session = $25 - 3-Pack of 30’ Sessions = $70

Running Route

Saturday, February 18th - 7:50 am
Crossway Field (Mamaroneck Road and Crossway) in Scarsdale

3 Stages: 3, 6 and 9 Miles

Please note - we are not meeting at the pool parking lot, but across the street at the field parking lot

Stage 1:

• Left out of the parking lot onto Mamaroneck Road to Saxon Woods Road (careful: narrow)

• Right on Saxon Woods to Boulder Brook Road

• Left on Boulder Brook to Sycamore Road

• Right on Sycamore into Secor to Mamaroneck

• Left on Mamaroneck back to parking lot

Stage 2:

• Continue on Mamaroneck to the end (where it becomes Post Road, at Griffen)

• Turn around and follow Mamaroneck back to the parking lot

Stage 3:

• Continue past the parking lot to Post Road

• Left on Post Road and a quick right on Fenimore Road almost into Hartsdale

• Left on Fox Meadow to Crane Road

• Left on Crane to Post Road

• Cross Post Road and make a slight left turn onto Heathcote Road

• Follow Heathcote to the Five Corners and make a slight left onto Palmer Avenue

• Take Palmer to Mamaroneck

• Right on Mamaroneck back to the parking lot 

3.5 miles, 7 miles, 12 miles

 Stage 1

• Exit the lot, turn right on Braemar Ave, and a quick R onto North Avenue.

• Stay on the sidewalk by tennis courts along North Avenue.

• Turn Right on Eastchester Road (great sidewalk! Yay hills!)

• Right on Webster Avenue and follow it, passing Stratford Rd;

• (Feels like you're about to get on the Hutch North Ramp!)

• Turn R on Upland Road

• Left on Old Orchard Road to the end:

• Left on Chatham Road

• Quick right on Northfield Road; up & over the lovely hill.

• The 3.5 milers turn right here and head south on North Ave returning to the tennis court lot.

Stage 2: Those doing 7 Miles:

• Turn LEFT on North Ave (3.5 milers are going RIGHT)

• Left at the split onto Mill Road (Careful! Single file on Mill Road!)

• Left on California Road

• Left on New Rochelle Road

• (Go under the Hutch; becomes Pelhamdale Road)

• Left on Eastchester Road (Yay hills!) to the end.

• Left on North Avenue back to the Tennis courts.

 Stage 3: Those (foolishly) doing 12 miles:

• Turn right on Broadview and go up.

• It becomes Lyncroft. At 311 Lyncroft, turn Right onto the GRASSY PATH to

• Hillside Crescent and follow it to the bottom;

• Left on Pinebrook Blvd.

• Left on Fieldmere Street (yay hills!) to the end;

• Left on Sussex Road. (It turns into Oxford Rd)

• Left on Trenor Drive to the end (Careful at this light!);

• Left on North Ave;

• QUICK RIGHT onto Rosehill Avenue (& cross over Webster) to the end;

• Left on Norman Road & cross back over Webster Ave to

• Siebrecht Place (which merges with Rosehill. Just keep going to North Ave);

• Right onto North Avenue back to the tennis courts.

• Then have your head examined.  What were you thinking?

Local Races:

Paine to Pain Store
During weekend runs,  some items from the Paine to Pain Finish Line Store will be available for purchase using the Square App (credit card or ApplePay).  

Tuesday Night Speedwork

Trail Junkies