Week of February 1 (2)

Monday

I didn't sleep too good last night. I woke up several times and couldn't get back to sleep. My legs are aching.

I went to the general surgeon today and he said I didn't need surgery, but I need to give it a couple weeks more before running.

XT. Elliptical x 20 minutes, bike x 10 minutes, elliptical x 20 minutes. Push ups, head bangers, Austrailan 3 sets of 10 reps. I managed the elliptical much better today. Ice after.

I want to try this workout  from Men's Health when i'm recovered from my abdominal strain.

Grab a pair of light 5 to 10-lb. dumbbells and alternate between 20 seconds of work and 10 seconds of rest for each exercise in the following 8-exercise circuit:

1- Jumping Jacks
2- Skier Swings
3- Thrusters
4- Rotational Punches
5- Diagonal Chops L/R (switch sides halfway)
6- Discus L/R (switch sides halfway)
7- Ground and Pound
8- Speed Z Presses

After completing all 8 moves, rest a minute. That’s 1 round. Do up to 6 total rounds for a 30-minute workout.

Tuesday

I slept good enough last night but still woke up early; around 4:30. I'm still experiencing night sweats. My injury is improving but slower than I like. The fast and feast diet seems to be working. 

Morning flow. 2 sets each of single leg squats (reps 6), tubing ER (reps 15), tubing horizontal abduction (reps 15), clams (reps 15).

XT. Elliptical x 25 minutes, walking x 10 minutes at 3 MPH and 1.5% grade, bike x 20 minutes. 2 sets each pull ups (reps 3) and dips (reps 5).   

Wednesday

The fast and feast diet is working great. I'm down to 172.4 this morning. It will be more challenging when I get back to running and I need more calories. I think my new goal racing weight will be 165.

Morning flow. 2 sets each of single leg squats (reps 8), tubing ER (reps 10), tubing horizontal abduction (reps 10), clams (reps 15), and plank.

XT noon. Les Mills RPM 30 minutes. Stretch. I held up very well for the first high intensity effort since my injury.

XT evening. Elliptical x 20 minutes. 3 sets each of head bangers (reps 10), push ups (reps 10), dips (reps 6). 2 sets of pull ups (5-7). 

Thursday

XT. 2 sets each of push ups (reps 10) and head bangers (reps 12-15). RPM for 45 minutes. My legs are pretty tired following this workout. 

Friday

XT. LM, LS, elliptical x 30 minutes. GSM. 2 sets of pull-ups (reps 5). 

Massage therapy.

XT. Bike x 20 minutes. Dumbbell shoulder: press, shrugs, lateral 3 set of each. 1 set each of diagonal chops, discus, skier swings. 

Saturday

Recovery.

Sunday

Easy Run. LM, LS, 2 miles really easy. This may have been the slowest 2 miles I've ever run. It nice though to get out and run.
XT. Les Mills x 46 minutes. Stretch.