6/4/12 - 6/10/12 training recap. Was pretty exhausted from E3 working all day and going out all night during the middle of the week. So I didn’t get as many workouts in. But still a good week.
3/5/12 - Physical Therapy
Everything was feeling good today, so Michelle really kicked my butt. We decided today would be my last appointment before the race, and then possibly my last session for a while if everything still feels good. So to commemorate my last session Michelle kicked my butt.
- 1x15 Bosu Ball Jumps (front) each leg
- 1x15 Bosu Ball Jumps (side) each leg
- Monster walks 3 lengths up and back
- 3 x 10 Single Leg Side Jump & Stick
- 5 SLDL pattern reaching left, middle, right each leg (total 15 each leg)
- 3 x 10 standing Donkey Kicks leg presses
- 3 x 10 leg press with green band
- 3 x 10 single leg press with foam pad
- 3 x 10 Pointer Dog with stability ball
- 10 of each standing leg extensions (extension, flexion, abduction, adduction) each leg, green band
- 2 x 30 seconds Side Plank (each side).
(Source: bertiedav)
2/27/12 - Physical Therapy
Michelle checked out my knee today. It still felt fine after yesterday’s run. We then did a bunch of exercises. Today felt tough, probably because I have a bit of a cold.
- 1 x 15 Bosu Single Leg Jumps Forward each leg
- 1 x 15 Bosu Single Leg Jumps Side each leg
- 5 SLDL pattern reaching left, middle, right each leg (total 15 each leg)
- 3 x 10 Leg Press with red band around knees
- 1 x 10 Single Leg Press
- 1 x 10 Donkey Kicks Leg Press
- 1 x 10 Standing Leg extensions with resistance band (front & Back) each leg
- Monster Walks, yellow band
- 1 x 10 Pointer Dog with Stability Ball
- 2 x 30 seconds side plank each side
- 10 of each standing leg extensions (extension, flexion, abduction, adduction) each leg, green band
Afterwards I got to ice and just hang out. I’m wiped now, time for a nap. Stupid cold.
(Source: alexridore)
2/21/12 - Physical Therapy
After taking yesterday off and limping around for a good portion of today I was really nervous about what Michelle, my physical therapist, would say this morning.
She looked at my knees, bent them and compared them. My left one is more prone to hyper extension than my right, but other than that the joint was ok. Then she did some hip strength comparisons, and my right leg is much stronger. Which isn’t all that surprising given that I pivot on my left foot in frisbee, so I’ve been overdeveloping my right leg for years.
I talked with Michelle about my training, and we both agreed I’m probably over-training a bit. All of my workouts are hard. My lifting days are intense, and I always go hard in frisbee, and my running days are hard. I need to pick and choose my workouts a little more.
So basically the moral of the story is, more rest days/active recovery days (spinning, yoga), and more hip strengthening to correct the imbalance.
PT Exercises
- One Leg Jumps onto Bosu Ball 2x20 each leg
- Standing Leg Extensions (side & back) with Resistance Band 2x20 each leg
- Monster Walks
- Single Leg Press w/foam pad 2x20 each leg
- Weighted Donkey Kicks 1x10 each leg
- SLDL bodyweight 1x10 each leg
- Pointer Dog with stability ball 1 x10 each side
Then I sat with an ice wrap for 15 minutes. After resting yesterday the knee already felt better this morning. So I’m hoping a few more days of rest (I plan to do my upper body lifts the next few days), and then I’ll see how the elliptical feels. If that feels good, then I’ll try a shorter run this weekend. I’ll plan 5-6 miles and the reevaluate from there.
Not ideal, but at least I have a plan, and Michelle thinks I’ll be able to still do the race, and we have a follow up appointment next week to see how I’m doing.
2/16/12 - Lift - Chest & Back
Hit up the gym after work. I forgot my zune so I had trouble drowning out the rest of the gym-goers. There have been a lot of dudes staring lately, and it totally creeps me out.
There was this group of guys screwing around on the row and it kept me from getting a 4th super set in. I was going to do cable crossovers and rows, but they kept staring it was weird. I was really uncomfortable. I wish I could have just ignored them.
Anyway I got through my workout, and I tried some assisted pull ups today. They were definitely tough!
Super Set 1
- Flat Dumbbell Press (12: 22.5lbs, 10: 25lbs, 8: 27.5lbs)
- Kneeling Dumbbell Row (12:22.5lbs, 10:25lbs, 8: 27.5lbs)
Super Set 2
- Lat Pulldown (12: 60lbs, 10: 65lbs, 8: 70lbs)
- Straight Arm Pull Down (cable) (12: 20lbs, 10: 25lbs, 8: 30lbs)
Super Set 3
- Assisted Pull Up (6:102lbs assisted, 6:102lbs assisted, 6: 102lbs assisted)
- Chest Tap Planks (6: body-weight, 6:body-weight, 6:body-weight)
PT Exercises
- 10 x Bosu Ball Front Steps Each Leg
- 10 x Bosu Ball Side Steps Each Leg
- 10 x Bridges
- 10 x Clam Shell Each Leg
- 10 x Hook Lying Bent Leg Lift
(Source: musclesnotboness)
2/15/12 - Lift, Legs & PT Exercises
Another day of work, followed by another night at the gym. It felt good to lift on my legs, and I incorporated some of the new things from the Tim Morrill clinics!
Super Set 1
- Kettle Bell Swings (12:12lbs, 10:26lbs, 8:35lbs)
- Hamstring Stability Ball Curls (12: Body-weight, 10: Body-weight, 8:Body-weight)
Super Set 2
- Forward Lunges each leg (12: Body-weight, 8:Body-weight, 6:Body-weight)
- Backward Lunges each leg (10: Body-weight, 8:Body-weight, 6:Body-weight)
Super Set 3
- Back Extension Curl Up (12:Body-weight, 10:Body-weight, 8:Body-weight)
- Single Leg Dead Lifts (SLDL) (12:Body-weight, 10:5lbs, 8:10lbs
PT Exercises
- 10 Bosu ball side steps each leg
- 10 Bosu Ball forward steps each leg
- 2x10 clam shells each leg
- 1x10 Hook-Lying Bent Leg Lift Each Leg
- Calf Stretches
(Source: thrustr)
2/9/12 - Elliptical, PT Exercises, & Stretching
Today was a mixed bag of stuff in the gym. I hit the elliptical for 30 minutes just to get some cardio in and a good sweat going.
Elliptical / 30:00 / 2.65 miles
Then I headed to the floor to do my PT Exercises
- 2x10 bridges
- 2x10 clam shells each leg
- 2x10 Hook Lying Bent Leg Lift
- Calf stretches
Followed by lots of stretching and foam rolling. It felt good just to work out some of the kinks in my body. Getting super excited about this weekend, 2 frisbee games and an 11 mile run! Bring it!
2/6/12 - Physical Therapy Appointment
I met with Michelle at Proliance Sports Therapy again. She checked out my Achilles tendon and said she’s not feeling anything out of the ordinary, so looks like my recovery is going well. We then did a lot of stability and balance exercises. My ankle stability is really weak so we are working on correcting that.
-10 Step ups each side
-10 bosu ball step ups each side
-10 side bosu ball step ups
- 2 x 10 Single Leg Dead Lift each side
-15 Hands and Knee balance with stability ball
- 30 second balance each leg on foam pad
- 2 x 15 single leg press
- 2 x 15 standing single leg press
- Monster Walks
-10 of each (extension, flexion, abduction, adduction) standing leg extensions each side.
I can feel all the muscles that I ignore in my glutes really engaging. It was also interesting to notice the asymmetry between sides in the single leg stuff. The good news is by the end of repetitions the weaker side wouldn’t feel so weak. The muscles would get on board and actually start working.
I really like going to physical therapy, there is so much body awareness I’ve gained by doing these exercises, playing with them and really starting to understand my weaknesses.
(Source: gettingfitandthin)
1/30/12 - Physical Therapy Exercises
So I’m going to start tracking my PT exercises since I don’t feel like I’m doing them regularly enough. This will keep me more accountable. I’m supposed to be doing each exercise listed below 3 times a week. I’m going to try to do some form of calf stretching every day.
3 x 10 - Bridging with Red Band
3 x 10 - Clam Shells
3 x 10 - Hook-Lying Bent Leg Lift
3 minutes Band walk, side stepping, Yellow Band
Stair Calf Stretch
(Source: goingtothegym)
