After my SI joint went out of whack this summer, and I started having debilitating IT band issues, I dedicated myself to a strong rehab program. I had been doing yoga a couple of times a month at best, but after my running started to suffer, I scaled back the runs to very easy only and did at least a mini-yoga session almost every day. It helped.
After my lightning-aborted 70.3 this past August, I took a much-needed break from swim and bike, focusing on those easy runs and yoga. Within a few weeks I had added in a routine to strengthen my hips and glutes (and also my ankles and feet), which I focused on pretty hard in the six weeks leading up to my October marathon. It worked well enough to allow me to finish, and I tried, I really tried, to keep up with the pre-hab and yoga afterward.
I did OK until about mid-January. By February, I was lucky to get in one full rotation of my pre-hab exercises per week. And March was a bit, fat nothing. Yes, today is April 7, and the last time I have done any pre-hab at all was the last weekend of February. And I only did an hour total of yoga in March.
Sad, sad, sad.
My main problem is simply hours in the day. I feel like that joke from college: Good grades, social life and sleep – pick two. I am lucky to get in a good hour, hour and a half of training in the evening between working a full day and cooking dinner and prepping meals for the next day. I already don’t sleep enough, so I don't have any wiggle room there.
The good news is I don't think I'm running enough to really aggravate my IT band. Lately my weekly mileage has been topping out at 8 or 9, on a good week. I haven't done any speed work and my longest run since October was 6 miles. So I'm really not stressing it.
I'm not sure how I'm going to carve out the time to keep my glutes and hips strong once my mileage starts to pick up. Maybe I can invent a teleporter so I don't have to commute to work. Or borrow a time-turner from Harry Potter. It's going to be a challenge to balance that supplementary training with my real life, and I have to keep thinking and working to find a way that works for me.