Week of October 27 (16)

Goals for this week. Increase water intake and continue with rehab exercises. Keep progressing slowly with my return to running.

Monday

185.8. This is the heaviest I've been in a long time. I'm still sleeping in my PF brace. 

AM - 
Rehab exercises, ankle inversion and eversion, hip abduction, stretch, and tennis ball.

Noon - 
Dflex, ~3.8 miles easy, core, and stretch.

Evening - 
Calf press #50 2x12, BW squats 2x10, Plank with Knee Drive 2x20, Single leg bridge 1x13. 
Bench #135x7, #145x7, #185 5x1, #165 4x3, #145 2x7 

Nautilus compound row #155 sets 4 reps 7
Epic shoulder press #80 sets 4 reps 5-7

Tuesday

182.8. I'm down a little this morning.

AM -

TM for 20 minutes. I did 2x2 minutes of easy running. I followed that up with core, rehab and stretching.
Evening -
Dflex, 5 miles with .25 mile walk and .75 mile run and stretch. 

Wednesday

I went to therapy today and she did scrapping to my heel and lateral foot. There were a few places that the pain was not bearable. 

The only exercise I did today was rehab related. I didn't do very good at staying hydrated. 

Thursday

183.2. I haven't had any heel pain since my therapy session yesterday. I will know more after my lunch run. 

AM - 
Rehab exercises.

Noon -
Dflex, easy 4.3 mile run, calf press, core, stretch. It was a very good day.

Friday

I didn't sleep very good, up a couple times but I'm not feeling too bad. 

AM - 

10 minutes on the TM and dflex, 4 miles easy on a hilly course in Johnson City. This was first coldish run. IT was mid to low 30s. My hands were the only thing that got cold, I wish I would have brought my gloves. 
Today we traveled to Herndon, Va to visit Justin. 

Weekend

No workouts, just a lot of walking the streets of DC. I did visit the Potomac River Running Store. I got a tee shirt and some good ideas on where to run. I also am interested in the Rock and Roll Half Marathon in March. 
I had some foot pain Saturday walking the streets of DC, but recovered nicely. 

141025 (14)

Weekend Activities.
Rehab
I continue to sleep in my PF brace, stretch, and ice, but otherwise I didn't do much rehab.

Run Saturday
Walking warm up with dflex. Victor Ashe xc park, I got in 2 miles before my heel started hurting (more of a burning sensation). I walked a little then did another half mile. I finished with some bare foot walking and stretching.

Hike Sunday
2.5 miles at Haw Ridge

141024

Rehab
Ankle theraband, stretch
Noon: sauna, stretch, calf press

Running strength training
Single leg DL BW 3x8
Banded knee drive 2x15

Strength (reps 5-7 sets 4)
Bench #135, 155
DB shoulder press #30, 35
Pull downs dual pulley #50, 60

Run

Dflex, 2.5 miles, this is the furthest I've ran since returning this week, after the run I did some stretching. 

141023

Rehab
Morning - PF stretch, hip abduction, hamstring foam roll, back extension
Evening - ice roll, foam roll, stretch, hip abduction

Evening run: Dflex, 6x800m with 400m walk IR. My foot is still an issue but my hips are sore and tight as well.

141022

183.2. It seem that wearing the PF brace at night helps with morning heel pain.
Morning rehab exercises included ankle pf, eversion, and inversion; hip abduction;  tennis ball and hamstring stretch.
I had a protein shake for breakfast and by 9:30 I'm getting hungry.

Cross training

Running strength training
Calf press 3x10
BW squats 4x12
Side plank with leg lift 2x5

Upper body strength
Bench #125 4x7
DB lateral/front raise #20 4x10
DB row #50 4x8

141021

183. My foot wasn't too bad this morning. I did my ankle strengthening and rom exercises. 

Run training

Dflex, easy run and walk, stretch, foam roll, and ice roll. I did some hip strengthening before bed. 

I'm afraid this recovery process is going to be a bitch. 

141020

184. I'm a little surprised my weight was this high.

Noon session
Run specific training
One-Legged Bridge 2x15
Stability ball jack knife 2x15
BW squats 4x10

Strength
Bench #135x7, 175 5x1, 155 3x3,  135 2x7
Shoulder press #75 4x5
Hammer Iso-lateral row #90 4x5
Tricep push down #50 2x7
Barbell curl #65 2x5

Follow up with Dr. Pesut. No stress fracture. Ligament damage in my ankle. Probably stability issue leading to the foot pain. I must say I'm a little disappointed in that diagnosis.
Add calf raise from leg press and ankle stability exercises. Ice roll after running. Continue with tennis ball and calf/PF stretches.

Run: I warmed up with some theraband exercises and tennis ball. This was the first run in a little over a month. My foot hurt but the doctor said running wouldn't make it worse. Ice roll post run. 

141018

Stride training

Plank with Knee Drive 3x16
Stability Ball Hip Extension 3x10

Hips/thighs

Side squats 3x8

Cardio
Cybex Arc Trainer 20'
Bike level 8,  20'

Strength
Bench #135x7, 165x3, 170 3x3
Dbell shoulder press #35 7x4
Dbell curl #25
Hammer ground base row #140 160 4x7
Dips 2x5

141016

Noon session
Cardio
Cybex Arc Trainer 15 minutes

Legs/hips
BW squats 3x10
Stride training: Single-Leg Knee Drive x20
Single-Leg Crunch 3x7

Upper body
Bench #135, 140 4x6-7
Hammer shoulder press #90 3x10
Pull downs dual pulley #42.5-50 3x8-10

Evening session
Cardio
Cybex Arc Trainer 20 minutes
Star Trac Bike level 8, 20 minutes

141015

182.8. No change. My food intake was much better yesterday with the exception of a little sweets binge after dinner. My foot continues to hurt. I think what I miss most about running is hard workouts. I did a little foot stretching before work.

Cardio session 1
Bike x 30' added hamstring, hip flexor, and calf stretch.

Cardio session 2
Bike x 30' with 8 x 30 second hard

142014

182.8. This is a new beginning.

Stride Training

Plank with Knee Drive 3x10-16

Stability Ball Hip Extension 3x10

Hips/thighs
BW squats 3x10

Strength
Single-Arm Row #22.5 (Free Motion) 3x10
Bench #135 4x7
Front/lateral raise #17.5 3x10

141013

Kristen and I hiked Baskins Creek today. It was about 3.5 miles, not too technical, but it was a bit of a climb coming out.

141012

Justin moved to Reston Va today and this has left us all a little emotional.  

I'm going to miss this guy.

Cardio
Bike x 40'
Elliptical x 20'

Stride training
Single-Leg Knee Drive 3x10
Single-Leg Crunch 3x8

Strength session
Bench #135x7, 155x5, 175x3, 185x1.
Compound row #155 4x5.
Free motion shoulder #45 4x7

141011

I'm almost 1 month out from my last run and my foot still hurts. I've called to get my MRI results with no luck. I'm scheduled for the ortho on the 20th and next Friday for massage therapy. Tomorrow it gets real.

141006 Day 3 LA

I'm up early again after a tough day. Am I to old for this shit?

40 minutes bike.

141005 Day 2 LA

Day 2 in LA. I'm not sleeping very good. Waking up to early. 8 Hours of class.

40 minutes elliptical and walked about 2 miles.

141004 Day 1 LA

My first day in LA. I'm a little tired from over indulging last night but I did 60' on the bike.

141001

Double digit months, ugh. I miss summer already.

Noon session: Bike x 40' 
Day 1 squat challenge beginner level.

Evening strength session: Bench #135 4x7.

Hammer row #140 3x10.

Machine lateral raise #70 3x10.