September Stats

RUNNING - 131.2
RACES - Hal Canfield, Blue Ridge Relay, Big South Fork
CYCLING - 64.1
ALL ACTIVITIES - 195.3
VOLLEYBALL - 2-0  (Games YTD 140)
STRENGTH SESSIONS - 4

NINE 25 - 30 (53.3)

Monday 25

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band. Lateral walking and squat with band. Shoulder ER with tubing.

Gym session - (3 circuits each)

1. Hip extension, ankle and knee extension ROM
2. Eccentric calf 15, hip extension 15, Swiss ball squats 15, single leg balance 30s, BOSU squats 10, star drill 5 2x3, single leg calf raise 5
3. Australian pull-ups 10, push -ups 12, cable chops #20 #22.5 2x15, 11

Cycling 

8 minutes easy. 7x(1 minute hard, 2 minutes easy). 8 minutes easy.

Tuesday 26

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band. Lateral walking and squat with band. Hip and knee extension.

Track Session

1 up. Drills and Dflex. 1k 4:22.7, 2k 9:11.8, 1k 4:25.0, 1k 4:25.3. .5 down. These marks would get me somewhere between 3:45 and 3:55 per FIRST.

Wednesday 27

Rehab / prehab - Balance quad & hamstring stretch. Hip and knee extension. Pigeon & one legged king pigeon.

Gym session -
3 circuits each of:

1. Hip extension, ankle, and knee extension ROM
2. Eccentric calf 15, hip extension 15, Kettle bell squats #35 10, single leg balance 30s, BOSU squats 12, star drill 3, single leg calf raise 6
3. Dumbbell shoulder press #30 10, Hammer Ground based row #80 8, Hammer Jammer #25 8

Plank

Yoga with Heather

Thursday 28

Long Tempo

1 up, 5 miles at MP (8:34, 8:34, 8:33, 8:27, 8:20), 1 down.

Friday 29

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band.

Oak Ridge Cycling

Saturday 30

Long Run

My first 20 miler. 9:38 pace, 748 ft of gain. 

NINE 18 - 24 Big South Fork (47.8)

Monday 18

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion, bridge, and clams with band. Foam roll and stick for calves. Stick for quads. Crunches and knee in & outs.

Evening Ride

15 miles. 16.4 mph.

Tuesday 19

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band. Foam roll and stick for calves. Stick for quads. Push-ups & shoulder ER with tubing.

Physical Therapy - Total Gym Heel drop 3x10r, eccentric calf 3x15r, hip extension 3x15r, Swiss ball squats 3x15r, single leg balance 2x30s 1x45s, BOSU squats 3x10r, star drill 3x5r

Moving forward I need to add single leg calf and ankle ROM on chair. I need to be more consistent with knee extension.

1 Up, 6x1200m, 1 Down

5:08, 5:29, 5:36, 5:38, 5:38, 5:46 This workout was a killer.

(iced left knee and calf)

Wednesday 20

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band. Foam roll and stick for calves. Stick for quads. Pigeon & one legged king pigeon. Single leg calf 5. Ankle and knee ROM.

Gym session -
Bike 5'

3 circuits each for the following:

1. Hip extension, ankle and knee extension ROM
2. Eccentric calf 15r, hip extension 15r, Swiss ball squats 15r, single leg balance 30s, BOSU squats 10r, star drill 3r
3. Australian pull-ups 10r, push -ups 12r, cable chops #15 15r

Yoga with Heather.

Thursday 21

Rehab / prehab - Balance quad & hamstring stretch.

Long Tempo

We had a feels like temp in the mid to upper 80s which doesn't bode well for hitting long tempo marks. The FIRST BQ workout called for 8:23 pace. I was hoping for sub 9:00. 8 of the 10 miles were sub 9:00, but my overall pace was 9:00 flat. Not too bad considering. 

I felt my achilles / calf issues for most of the run, but didn't appear to have any increased pain or discomfort post run. I iced my knee and calves when I got home. Foam roll and stick before bed.  

Friday 22

Rehab / prehab - Balance quad & hamstring stretch. Ankle eversion & inversion, bridge, and clams with band. Lateral walking and squat with band. Single leg calf 2x5. Shoulder ER with tubing.

Saturday 23

Big South Fork

I finished 3 of 3 in my age group (I have some negative feelings with this). No one older than me finished ahead of me (I always feel good about this). I finished 57 of 104 overall (I'm ok with this). This race was to be my longest run ever at 17.5 but Garmin had me at 16 miles. It was still longest run by time, 3:02. 2123 ft of gain. 

Sunday 24

We won volleyball by forfeit, ended up playing pick up for an hour or so. 

NINE 11 - 17 (43.7)

Monday 11 / Tuesday 12

Recovery days. How long should you recover following the Blue Ridge Relay. All I've done since Saturday is stretch, foam roll and Stick, and hot tub. This morning I added in some single leg balance activities. My calves and left side are still sore. 

Gym session -
Hip extension ROM, LS, deep squat to hamstring stretch 5, push-ups 10
Australian pull-ups 10, cable chops #10, single leg squats 8, eccentric calf 15
Hammer Ground based row# #86 3x8, Hammer Jammer #35 3x5
Bike 15 minutes

Rehab / recovery -
Hip Extension, LM, and foam roll and Stick

Wednesday 13

Rehab / recovery -
Hip Extension, LM, and foam roll and Stick. Clams and ankle eversion with band.

Yoga with Heather

Thursday 14

Rehab / recovery -
Hip Extension, LM, and foam roll and Stick. Clams and ankle eversion with band.

Tempo

LMLS. Eccentric calf. 1 up, 4 at 8:19, and 1 down. 

SAM - single leg squats 8, push-ups 10, and plank 20s

Roll out before bed.

Friday 15

Rehab / recovery -
Hip Extension, foam roll and Stick. Clams, bridge and ankle eversion with band.

Physical Therapy - manual therapy for ankle mobility, Total Gym calf press 3x10, eccentric calf 3x15, Alter G 20 minutes, swiss ball squats 3x15, BOSU squats 3x10, star 3x5, and single leg balance 3x30 seconds.

Road Cycling

Saturday 16

Charlie's Bunion

We were up early for this adventure and after an hour and a half drive we were in the trail head parking lot preparing to run. Someone said the trail was 85% runnable, I'm not sure. The climbing wasn't too bad, Garmin had at 2041 ft of gain. The difficult part were the slick rocky sections. We made it to the bunion in 1:02. Coming back actually felt more challenging to me, coming back took 1:05. 

My achilles held up well, but my left knee acted up a bit. I had to ice my knee front and back, calf, and achilles.

Sunday 17

Easy Ride

This ride has a little of everything, some speed down Warehouse to Coalyard and some hills.

Pandemonium -  2 - 0 vs I'd Hit That. (Games YTD 139)

NINE 4 - 10 (36.3) Blue Ridge Relay

Monday 4

Hip and knee mobility x 3
Eccentric calf knee straight 2 x 15
Eccentric calf knee bent 1 x 15

Haw Ridge Low Gap Loop

I felt stronger today.

Tuesday 5

Hip and knee mobility x 3
Eccentric calf knee straight 2 x 15
Eccentric calf knee bent 1 x 15

Heavy storms kept me from running today, but I began packing for Blue Ridge.

Wednesday 6

Hip and knee mobility x 3
Eccentric calf knee straight 2 x 15
Eccentric calf knee bent 2 x 15

Physical Therapy - 2 miles on the Alter G. Total Gym calf press, eccentric calf, hip extension, Swiss ball squats, single leg balance. THe plan is to continue forward with the exercises I've been given and focus on lengthening my stride on the right.

2 Up, 4 MP, 1 Down

Drills and LS. MP splits 8:19, 8:18, 8:17, 8:15. SAM 2 sets of single leg squats

Yoga - Pints and poses at CPHV

Thursday 7

Travel to West Jefferson to race the Blue Ridge Relay.

Friday 8

We were up early to travel to Grayson Highlands State Park. At 6:00 a.m. we began our attempt of the Blue Ridge Relay. I had legs 3, 12, 21, and 30. 

Leg 3 

7:38 a.m. begin time. 367 elev gain. 8:45 pace

Leg 12

2:42 p.m. begin time. 607 elev gain. 8:52 pace

Leg 21

10:42 p.m. begin time. 1194 elev gain. 9:49 pace

Saturday 9

Leg 30

7:24 a.m. begin time. 161 elev gain. 8:16 pace

Sunday 10

I'm very sore and tired. I'm also very proud of the effort of our team. Travel from Asheville.

NINE 1 - 3 (50.8) Hal Canfiled

Friday 1

Physical Therapy. The therapist identified some joint mobility issues in my left hip and knee.
Prescribed plan:

1. Eccentric calf on step knee straight and bent 3x15
2. Kneeling hip joint ROM 3/10 and before / after every run
3. Standing knee press with hand to extension 3/10 and before / after every run
4. Continue with single leg squats but focus initially on good form for shorter ROM unsupported

4 Miles with 5 x 30s Strides

Hip and knee mobility and 15 eccentric calf. LMLS. Hip and knee mobility. SAM (single leg squats 2x10, push-ups 2x10, and plank). There was no achilles pain to speak of.

Hip and knee mobility x 5
Eccentric calf knee straight 3 x15

Saturday 2

Hip and knee mobility x 4
Eccentric calf knee straight 2 x15
Eccentric calf knee bent 1 x15

Hal Canfield Mile

I didn't have any turn over in my legs. 6:42

Full on recovery mode all day. Hot tub and nap.

Sunday 3

Hip and knee mobility x 3
Eccentric calf knee straight 2 x 15
Eccentric calf knee bent 2 x 15

Recovery mode: hot tub followed by first round of PT exercises. Once I get over the initial frustrating stages of injury, I discover it's an opportunity to get stronger.