January Stats

RUNNING - 47.8
RACES - Wanderers' DNF
CYCLING - 48.4
ALL ACTIVITIES - 99.6
VOLLEYBALL - 11-7 (Games YTD 18)
STRENGTH SESSIONS - 7

ONE 29 - 31

Monday 29

Track Session

5-MWU, .5 up, drills, and strides. 

1. 800m in (3:39), Jog for 2:00
2. 400m in 1:50, 400m in 1:40 (3:28), Jog for 2:00
3. 200m in 0:50, 400m in 1:50, 200m in 0:50 (3;29), Jog for 2:00

.5 down, the Stick, and stretch

Foam roll and trigger point for legs and hamstring stretch

Tuesday 30

A.M.: Eccentric calf, planks, clams, bridge, superman, and push ups

Lunch Run

Squats, 5-MWU, 20 minutes easy running (B hamstring and L Achilles issues), squats, planks, push ups, the stick, and stretch.

I feeling a little L hamstring tightness post run.

Average Joe volleyball: We lost 1-2 to a better team. (Games YTD 18) Everyone seemed to be ok with our performance. My body held up well. Ice my R knee and L hamstring when I got home.

Wednesday 31

A.M.: Eccentric calf, planks, clams, bridge, superman, and push ups

I'm not running today due to L hamstring issues. 

ONE 22 - 28 (20.3)

Monday 22

A.M.: Eccentric calf, squats, planks, crunches, clams, bridge, superman, and push ups.

Still having L calf and R knee issues. Stay positive and keep moving forward. Pain is an opportunity for improvement.

Gym Session
Ankle / hip ROM, stretch, bike 20’ intervals 5.3 miles, ankle / hip ROM, stretch

Track Session

LMLS. .75 up, drills and strides. 1200m, 400m IR, I failed on the second set. My calf held up well, my R knee let me down. Iced knee and calf

P.M. Yoga flow and stretching for 15 minutes

Tuesday 23

A.M.: Eccentric calf, squats, planks, crunches, clams, bridge, superman, and push ups

Update for Physical

Lunch Run

LMLS. I made it 20 minutes of 30 before knee issues started.  

Average Joe's Volleyball - This was the first match since we moved up to A. We won 3-0. It is fun playing with a team that has good court coverage. (Games YTD 12)

P.M. Hottub. Yoga flow and stretching for 15 minutes

Wednesday 24

A.M.: Eccentric calf, rolling hamstrings and calves, and RockFloss for achilles

Lunch Run

LMLS. 20 minutes. Today was better than yesterday

Pints and Poses with Heather

Thursday 25

A.M.: Eccentric calf, squats, push ups, plank, superman, clams, bridge, hollow hold, crunches, and rolling for calves and hamstrings

Lunch Run

LMLS. Active stretch, ankle / hip ROM, and eccentric calf lift. Beat yesterday! Stretch

Friday 26

Runner's World Quote of the Day “The world needs more Bad-Ass-ittude.” This one I'll use from time to time.

Gym Session
Ankle / hip ROM, balance disk, Free Motion hamstring #10, Nautilus Abdominal #110, press #65 #85 #95, Life Fitness Dual Pulley pulldown #50, Atlantis squat #180, bent row #85, bench #45 #115 #135, sauna 12 minutes

Massage therapy. The pain behind the knees still persists. The left is worse than the right. 

Saturday 27

Last night I found a bottle of magnesium oil spray. "It reduces pain and inflammation while propagating quicker regeneration of tissues. Topical application of magnesium chloride increases flexibility, which helps avoid injury. It also increases strength and endurance. Transdermal Magnesium Therapy is a boon for athletes, coaches and doctors who practice sports medicine." I'm using it on both knees and calves. 

This morning I reapplied the magnesium oil and used the RockFloss on my knees and cals/achilles. 

RunKnox Long Run 

RW's 5 moves to a better run (side lunge, SLDL, 3-way leg swings). 5 miles.

Post-run rolling and stretching.

Sunday 28

More rolling and stretching.

Gym Session
Ankle / hip ROM, balance disk, Hammer Kneeling hamstring L #30 R #20, Nautilus Abdominal #110, eccentric calf, push press #65 #85 #95, Life Fitness pulldown #100, bent row #95 (need to ease up, a little LBP after), Atlantis squat #180 #230, bench #45 #95 #115 #135 #155, sauna 12 minutes

Coach Brett Says
You have to back off to push hard!

Pandemonium volleyball. We won 2-1 (Games YTD 15)

ONE 15 - 21 (14.2)

Monday 15

I'm a pathetic endurance athlete. My body is broken.

Rx. RockFloss, rolling, and ice

Tuesday 16

I might be improving a little.

Gym Session
Calf press #100, ankle / hip ROM, Life Fitness Dual Pulley pulldown #35 #50, Hammer Kneeling Leg Curl L #30 R #10 #15, Epic leg press #100, press #65 #85, bent row #65 #85, bench #45 #95 #115 #135, Nautilus Abdominal #95, plank 30s, sauna 10 minutes

RX. RockFloss and rolling. The pain persists.

Wednesday 17

I had a rough night. I woke with a minor panic attack and dealt with it for 1-2 hours (it seemed that long). This wasn't a major one, but it wanted to hang on. 

I was scheduled for blood work today, but the inclement weather closed the clinic. I assume this will change my other appointment.

Thursday 18

Rx. RockFloss calf and knee. 4 days post injury. i don't know when I should attempt a comeback.

Gym Session
Hammer Kneeling Leg Curl L #30 R #10, lunge, Calf press #100, ankle / hip ROM, press #65 #95, bent row #95, Life Fitness Dual Pulley pulldown #50, Nautilus Abdominal #95, bench #45 #95 #135, Hoist leg press #3 67 #4 83, plank 30s, sauna 10 minutes

Friday 19

A.M. Core: calf raise, squats, plank, crunches, clams, bridge, superman, and push ups

Gym Session
Bike 20’ 4.8, elliptical 10, .8, ankle / hip ROM, stretch

Saturday 20

A.M.: Hot tub, calf raise, squats, plank, crunches, clams, bridge, superman, and push ups. Rolling - pretty much pain free today.

Trying to Run

After my home warm up I was quite optimistic about today's run. I had no pain with rolling. I was OK for about 1.8 miles then things went south, R hamstring, hip flexor, and L achilles. Walked back frustrated. I don't know what I'm dealing with which makes me crazy.

Sunday 21

A.M.: Hot tub, eccentric calf, squats, plank, crunches, clams, bridge, superman, and push ups.

Gym Session
Bike 20 minutes 5.3 miles
Ankle / hip ROM, Hammer Kneeling Leg Curl L #30 R #20, Nautilus Abdominal #110, Atlantis calf #60, press #65 #85 #95, Life Fitness Dual Pulley pulldown #50 #60, bent row #65 #85, Epic leg press #120, bench #45 #95 #115 #135, sauna 12 minutes

Pandemonium volleyball - We lost 1-2. My calf gave out during the first rotation of the first game. I have no clue what I need to do. (Games YTD 9)

ONE 8 - 14 (43.5)

Monday 8

Spinning Sesh

30 minutes, 5 easy, 20 minutes of interval race and climbs, 5 easy. 

Push ups 15, sit ups 15

Stretch and foam roll

My Knee is F%^king with Me 

I can't really call this a run but I tried. 1 mile, loads of posterior knee pain. Post run foam roll.

P.M. Yoga flow and stretching for 15 minutes

Tuesday 9

A.M. Core: squats, plank, crunches, clams, bridges, superman, and push ups

Gym Session 1
Bike 20 minutes, push ups 20, sit ups 20

Lunch Run

LMLS. 2 miles by feel. Foam roll and core

Gym Session 2
Bike 20 minutes, elliptical 10 minutes, and foam roll

Average Joe's volleyball - We convincingly won 3-0. The opposing team only got above 10 in one game. Afterwards we were told the team we played had won the league the past few seasons and we should consider moving up. (Games YTD 6)

P.M. Rolled out lower body. Yoga flow and stretching for 15 minutes

Wednesday 10

Hot tub. Massage. Pints and Poses.

Thursday 11

A.M. Core: squats, plank, crunches, clams, bridges, superman, hollow hold, and push ups

Gym Session
Bike 20 minutes 4.4 miles
Push ups 20, Sit ups 20, Australian pull ups 13, Pull ups 5, Stretch/ROM

Evening Run

Running by feel. I was feeling slow!

LMLS. My goal was 3 miles but I only got 2. I'm disappointed, but I did the right thing. I don't often do the right thing. Yay me!

Foam roll, eccentric calf 3x5, and plank

Friday 12

A.M. Core: Step ups, squats, push ups, superman, and sit ups 15 each. Plank 30s. Single leg bridge 10. Clams 30.

Gym Session
Elliptical 10 minutes .84, Spin 20 minutes 5 miles, Pull ups 10, Nautilus Abdominal #95 3x10

Saturday 13

Long Run

LM. 10k. Easy. Some knee issues around 4.5 miles

 
Gym Session
Lunge 12, Box jump 5, Plank 20s 3 sets each
Calf press #100 3x12

Squats #45, #95, #125 3x5, Kneeling leg curl L30 R10, Press #65, #75, #85 3 sets of 5 each

Rolling calf and hamstring

Sunday 14

I think I need to quit running; I'm very tired of hurting all the DAMN time. I'm done with it for now.

The Wanderers' was a DNF for me today. I had a good warm up with no issues. (should have done more) At 1.5 miles into the race my left calf seized up to the point the I couldn't finish the race. The left FUCKING calf. I've not had any issues with my left FUCKING calf.

ONE 1 - 7 (16)

Monday 1

Happy New Year!

I've resolved to feel like SHIT for the new year. 

Tuesday 2

5 days into this cold. The gift that keeps giving. 

Too Sick for Anything Else - 

Body weight circuit: step ups, squats, crunches, and push ups. 3 sets of 10 each

Wednesday 3

Respiratory infection day 6. I'm not any better. I did venture out to the hot tub. I was ok while I was in there, but not so good when I got out.

Thursday 4

Respiratory infection day 7. I'm trying not to be too hopeful, but I may be a little better today.

My Pathetic Workout Regime -
Body weight circuit: step ups, squats, crunches, and push ups. 3 sets of 10 each

P.M. Yoga flow and stretching for 15 minutes

Friday 5

Massage therapy with Anita. The pain behind my knees was not as intense as during my last visit.

Saturday 6

Coldest Run Ever (for me)

Home warm up: squats and step ups. 9 miles comfortable pace. 7 degrees. The cold wasn't an issue. My respiratory infection wasn't an issue. My right lower leg was an issue. Even with the R side knee pain returning, I was very happy with this run. 

Gym Session

TM 5 minutes. Calf press #100 3x12, squats #45 1x6, #95 1x5, #115 3x5, Shoulder press #45 1x5, #65 1x5, #85 3x5, Swiss ball core, Kettlebell single leg deadlift to row to overhead press #15 3x4. 

Recovery mode: trigger ball and ice

P.M. Yoga flow and stretching for 15 minutes

Sunday 7

The heat went out last night and it was 46 degrees inside when we got up. Electric heaters have got the temp up to 56. 

Spinning at the Gym

30 minutes with several 30 second sprints and climbs. 

I had a soft goal of bike plus 1-2 miles running, but my legs are much to sore. 

Pandemonium volleyball - we lost 1-2 but we played ok. I got very tired.

P.M. Yoga flow and stretching for 15 minutes. Trigger point and Stick therapy.