Monday 9
Arm Challenge. Push Ups 20. Dip 30. Curls 55. Punches 40.
Lateral step up 20. Clams 40. Calf press #120 3 x 15.
Lunch run. AWU (lateral leg swings hurt my left knee), 4 easy and stretch. My right foot hurt during the run. I need to decide if I need to see Dr. Caplan again. I also need to be more deligent with wearing the foot splint Dr. Caplan prescribed.
"We can all do more; what is my more?" Me
Lateral step up 20. Clams 40. Calf press #120 3 x 15.
Lunch run. AWU (lateral leg swings hurt my left knee), 4 easy and stretch. My right foot hurt during the run. I need to decide if I need to see Dr. Caplan again. I also need to be more deligent with wearing the foot splint Dr. Caplan prescribed.
"We can all do more; what is my more?" Me
“Leben ist immer Lebensgefährlich.” Life is always life-threatening. Erich Kästner
Tuesday 10
I seem to be having a rough time recovering from my race Saturday. I need to stay committed to easy running this week.
Lunch run. Leg swings frontal plane only, LM, drills, 3 miles easy on the treadmill and stretch. Epic knee extension #20 3x8.
Evening run. LM, 4 miles at 8:59 pace and stretch. This was a little faster than my typical easy pace, but the cold made me push a little harder.
Evening run. LM, 4 miles at 8:59 pace and stretch. This was a little faster than my typical easy pace, but the cold made me push a little harder.
Arm Challenge. Push Ups 22. Dip 35. Curls green sport cord 60. Punches 45.
Lateral step up 10. Calf press BW 20. GSM phase 1 beginning 8 weeks.
Lateral step up 10. Calf press BW 20. GSM phase 1 beginning 8 weeks.
Wednesday 11
Today I let my body recover.
Arm Challenge. Push Ups 25. Dip 40. Curls blue sport cord 65. Punches 50.
Thursday 12
Lunch run. LM, 4 miles at a brisk pace. It was snowing on today's run and when the wind was blowing it was very cold. I didn't have any knee pain.
Strength. Knee extension #35 3 x 10. Leg curl #30 2 x 10, 8, #20 1 x 12. Stretch.
Evening run. LM, 2 miles easy and stretch.
Evening run. LM, 2 miles easy and stretch.
Arm Challenge. Rest.
GSM. Calf press #120 3 x 15.
GSM. Calf press #120 3 x 15.
Friday 13
Morning run. LM, 3 miles TM, GSM and stretch.
Arm Challenge. Push Ups 28. Dip 50. Curls 75. Punches 60.
Saturday 14
Long run. LM, leg swings, 8 miles with lots of hills. Stretch.
Arm Challenge. Push Ups 29. Dip 55. Curls 80. Punches 65.
Sunday 15
Volleyball tournament. It was awesome that Justin was able to play with us. We won our first match in straight sets and lost the second in the second set. I tweaked my back in warm ups.
