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.