The New Jim Hogan Micro
Jim -
Great to chat today. I am excited to help you to get back on track. This all comes with the understanding that there will be some work involved in getting back up to speed. As I mentioned it’s about six weeks to feeling normal and another 4 to 6 weeks to feeling fit. So 1/1/17 is your target date.
Phase One: Next Two Weeks (Boot + PT)
+ PT consider extending PT by reducing weekly visits…so if 2 weeks means 4 visits maybe move that to 1 per week? Not sure if that’s the right play for you but it’s an option.
+ Core Work - Ask your PT to give you two short core routines (Say 5-6 exercises each) that you should do to continue your path to wellness.
+ Commit to doing core during this period on Mon / Wed / Fri.
+ Shop for a 5k on Thanksgiving, maybe one around New Years. Sign up and put a sign / confirmation / whatever in a prominent place.
Phase Two: Two Weeks (No Boot + Yes PT)
+ Have to be careful here as you transition to being on your feet and traveling a lot. Might want to consider more comfortable footwear for the early part of this transition?
+ Continue Core at 3x Week (M/W/F)
+ Add in some aerobic time on your feet as “initial exercise” - I like 30 minutes as it’s simple and measurable. We are looking for 3 x 30’ walks per week. Fire up a podcast or your calls with a headset and get out there.
+ Weekends should be cycling when available. This will be part of your return to running as well. Nothing hard here, just time on both days on the bike. Could be 45’ to 60’, not hard. Touring, exploring while the weather’s still nice.
Phase Three: Return to running program (http://bit.ly/2bI89Go)
+ We have an eight week template, to help you…linked above. You can check it out and then we can work through it together.
+ Core moves to 5x a week. A tracker helps, like this thing (http://bit.ly/2bP0hjG).
+ Continue to eat clean, maybe set goals around body comp as we get back to exercise.
Comments
http://meetme.so/patrickmccrann (Please remember to include your phone number.)