“The human foot is a masterpiece of engineering and a work of art”

– Leonardo da Vinci

Week 11: Monday - My day of wellness

If you were to ask me what my favourite day of the week is my answer would probably be quite different from most. While many individuals are living for the weekend I personally can’t wait for Monday to arrive. Monday’s are my self proclaimed “Day of Wellness”. My typical weekend includes running upwards of 10 hours and can also include some work in the pool. So when Monday finally arrives I know it’s my day, after completing my obligations at work of course, to kick back and recover. My day of wellness is actually a couple of alternative therapy appointments followed by a good low intensity stretch and my schedule is as follows 5:30 – 6:00 PM Acupuncture, 6:00 – 7:00 PM Chiropractic/Active Release Technique (ART) massage and 7:15 – 8:15 PM Yin Yoga class with Rythmn and Roots Yoga.

I started acupuncture as an attempt to assist with a nagging leg injury located in a hard to treat area in the back of my right leg. Simply put acupuncture helps maintain the body’s flow and distribution of energy within its pathways but for many people the thought of having multiple needles inserted into their body creates an irrational fear of which they aren’t willing to overcome. Thankfully I didn’t have to deal with such a phobia and with my leg taking longer than I had hoped to recover I decided to give the alternative therapy a try. I’m glad I did. After a few weeks of work with Annie Laux at the Da Vinci Centre my leg is almost 100% and the results have come without having to abandon my training regime. In fact my workouts over the past few weeks were some of the most intense training sessions I’ve done in years and I certainly couldn’t have completed them if my leg hadn’t recovered.

Once I’m needle free I get up and move one room over to Dr Eddie Fernandes’s office for my Chiropractic massage. Many of you may remember Dr Eddie from previous marathons as he cycled along the course assisting runners and handing out refreshments. He has confirmed to both myself and the race organizers that he’ll be back again on December 4th for this year’s Intertrust Cayman Marathon. During my appointment Dr. Eddie performs what is called an Active Release Technique (ART). ART is beneficial for runners as it helps with the recovery process, it minimizes or removes the result of repetitive stress injuries, and results in a freer, more easy run by removing any tension that could restrict normal movements. The session also usually includes a couple of small adjustments and it is the highlight of my weekly training.

Upon the completion of my Chiropractic massage I walk rubber legged out the door and head off to complete my Day of Wellness with a Yin Yoga class. It’s extremely convenient that Nicole Frolick’s class is only a short walk across the street. I can honestly say I enjoy most types of yoga but for me the Yin style is a perfect complement to my earlier alternative therapy appointments. Yin yoga emphasizes softness and stillness and the poses are held for long periods, which allow you to push past muscular stretching and into the deep tissue (i.e. ligaments and tendons) as well as strengthening bones and joints.

After an hour of Yin yoga I’m well relaxed and usually head home for a quick meal before laying down for peaceful night’s sleep. While my method of recovery might not be for everyone I recommend you set aside some time each week to allow yourself to properly recover because once Tuesday rolls around we are right back at it and for me Tuesdays are one of the most intense work outs of the week – it’s my version of the Running Boot Camp. I’ll share with you the details in next week’s column.

Until next week don’t stop running!

Each week A Crazy Idea will provide a suggested schedule of activity for those individuals who are looking to get a little bit crazy and dwell outside their comfort zone as they prepare for and complete their first Half Marathon (13.1 miles).

Before we go any further we would first like to advise everyone following our program to consult your physicians before starting the fitness routine. Your health is of the utmost importance and not to be neglected. Regular exercise can help control blood glucose levels and body weight. It can reduce the risk of heart disease as well as strengthen bones and muscles and even though moderate physical activity, such as brisk walking, is safe for most people, health experts suggest that you talk to your doctor before you start any exercise program.

Here at A Crazy Idea we truly believe the importance of a balanced and healthy diet as well as regular exercise. Below we have created simple exercise regimes you can follow, either to get you up and active, or running schedules you can follow to get you fit in order to partake at any level in the Intertrust Cayman Islands Marathon on December 3, 2011.

Our exercise schedules come in three forms: Beginner walker, Beginner runner and Novice runner and will be updated each week.

Week 11: October 27 to November 2, 2011