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)