PST, Swim + ART

9/18 Morning/Afternoon

Official PST (#6--14-day PST)

500 yd CSS (without goggles) -- 8:49

push ups, strict -- 69

sit ups, strict -- 90
pull ups, strict -- 16
1.5 mile run (around the block, not the track) -- 10:06

Last time:

500 yd CSS -- 8:10
push ups -- 98
sit ups -- 97
pull ups -- 20
1.5 mile run -- 10:08

then

500yd CSS, easy

250yd CSS, easy

Evening

ART for shoulder and plantar fasciitis

Ice

Notes

• Body: Felt pretty decent today.  Left knee a little clunky in the water, but firmed up later.  Shoulder mostly behaved.  Some PF irritation later in the day after the hard concrete run.
• Workout: Overall went well.  14-day PST focuses on proper technique, as that is all that matters once I arrive at Basic Training.
• Run: 1.5 miles today, went decently.

Walk, Prehab, Rest

9/17 Afternoon

Walk, 4 miles.

Evening
stretch, rotator cuff strengthening

Notes

• Body: Shoulder somewhat bothered.  Doing many pectoral stretches and rotator cuff exercises, as well as lower trap contractions.

Rest Day, Prehab

9/16 Rest Day

Stretch, roll out, heat on shoulder.

Notes

• Body: Decent except for shoulder.  I take my final PST on Tuesday, after which I will not be doing push ups and pull ups until I arrive at Basic Training.  Gonna rest up.

Bodyweight, SQ, Core, Prehab

9/15 Afternoon

25x v-up abs
12x squats
25x frog leg abs
12x squats
25x 2-count scissors
12x squats
25x straight-up leg lifts
12x squats

3 rounds
20x squats
20x bent-over rows, 2x 25# DB
20x Romanian deadlift, 2x 25# DB
20x opp hand to foot abs

Roll out, stretch

Notes

• Body: Calfs/soleus are sore, especially in my right leg.  Kind of surprising, not sure what from.  Best guess is that it's from single-leg jumping at physical therapy the other day.  Right shoulder some irritation at night.  Continue to roll/ice/heat/stretch that.
• Workout: Basically got the blood flowing.  Focused on squat technique, since I haven't been able to do them really without bothering my left knee.  Today went well though!  Core components were sometimes challenging to get through unbroken.

Boots + BBS, BS, Shoulder Work, PL, PU, Core

9/14 Lunchtime

Break-in boots.  Walked 75 mins in wet boots.

Afternoon

Elliptical warm-up

Back box squat, 5 x 5
95#, 95#, 115#, 135#, 145#

back squat, 3 x 5
135#, 135#, 135#

lightweight shoulder work--lateral, forward, overhead, 2.5#

deadhang pull ups
10, 6

single-arm DB press, 4 x 6 @ 40#

25x push ups
4 x 30sec sit ups, 30sec rest--25, 25, 25, 25
2 x 75 four-count flutterkicks

Notes

• Body: Very large blister on back of my left heel from the boots.  About 1.5-2 inches in length.  Later that night, right shoulder was irritated--I cannot pinpoint the pain, sometimes I feel it in my trap area, sometimes near my pec/shoulder.  Odd.  Need to rest/ice/stretch it more.
• Workout: Everything felt good as I was doing the work out.  

PT, Prehab

9/13 Afternoon

Physical therapy, 3.5 hours
The usual recipe--glute med, vmo, single leg work, core, hammys, stretch, roll, ice
Also some foot rolling

Stretching, rolling

Notes

• Body: Seems like some minor right tib irritation.
• Workout: Went well.  Also did single-leg jumping over some low hurdles, we'll see how my body responds to that.

Run, Swim + Scapula/External Rotation, Glutes, DL

9/12 Afternoon

run-swim-run @ Birchwood Lake
1x 0.83 mile loop around the lake
2x 15 min CSS w/fins, w/5 min tread in between
2x loops around the lake
(1500 yds total, ~2.5 miles total)

Evening
warm-up
Scapula/external rotation work

• wall slides
• scarecrows
• shoulder external rotation
• face pulls
• wide-grip row, focus on mid back

Glute activation--donkey kicks, bridges, lunges

Deadlift

5 x 5 @ 135#

Notes

• Body: Feel pretty decent today.  Continue to roll/stretch/ice
• Workout: Went well.  Fun to do a run-swim-run wit a couple buddies.  Deads felt awkward, gotta get back into them, paying attention to form.
• Swim: Good.  Somewhat strenuous on fronts of shins/ankles.
• Run: Good.  Overshot my weekly goal of 16 miles by 1.5 miles, so my total for the week is 17.5 miles and felt pretty good.

BBS, PL, PT, Prehab

9/11 Afternoon

back box squat, 6 x 5
95#, 95#, 115#, 135#, 135#, 135#

deadhang pull ups
10, 9,...1
9, 8,...1
(100 total)

physical therapy on my own

• lateral band walks, low
• lateral band walks, high
• monster walks
• standing external rotation
• single-leg bridge w/hamstring curl on stability ball
• single-leg dips
• wall pushes
• Romanian deadlift, single-leg
• foam roll ITB, quads
• straight leg raises
• 4 different clamshell exercises
• lateral raises
• stretching

practice pistol squats

foot strengthening

ice knee, foot, shoulder

Notes

• Body: Feel decent today.  No knee issue despite 6.5 miles running yesterday, which is good.  PF still a little bothersome, still a swollen node near my heel.  Some minor front deltoid irritation in right arm during pull ups, so I'm still having issues there.  Haven't been doing push ups for fear of hurting that more.
• Workout: Pretty decent.  Squats seem to be getting better for my knee.  Pistols bothered it.  Pull ups feel decent.

Swim + Run, Prehab

9/10 Morning

Swim (long course lake)
30 minutes continuous, CSS
~1200-1400 meters

Late Afternoon
run, in grass/fields
1.5 mile warm-up
3.16 mile run, 27:19
1.85 mile easy, cool-down
(6.5 miles total)

Evening
Roll-out quads, IT band, calves, glutes, chest
Ice all day
stretch
foot work
rotator cuff work

Notes

• Body: Overall decent.  Some knee aches later on during the 3-mile run.
• Swim: Good, cruised it with a couple of buddies at a nearby lake.  
• Run: Decent.  Pacing was slower than I was shooting for, but not terrible.  Biggest mileage day I've had in months.  15 miles on the week so far, supposed to do 1 more.

Rest Day, Party

9/9 Rest Day

Today there was a big surprise going-away party for me.  I couldn't believe it!  My girlfriend had been planning it since April, and my family and friends all came out for it.  I am truly blessed.

rolling out
stretching
icing

Notes

• Body: Decent overall.  Some PF irritation from the party, continue to ice that.

Shoulders, Run, Prehab

9/8 Lunchtime

Warm-up, elliptical

shoulder work

• single-arm DB press, 5 x 6 @ 40#
• L-lateral raises
• rear delts

3 mile run, easy, in grass

Afternoon
rolling out quads, stretching.

Notes

• Body: Seems as if swollen lump in foot continues to improve.  Left knee some tightness during the run.  No shoulder issues.
• Workout: Fine.
• Run: Decent enough, some discomfort.  8.5 miles thus far.

PT + Scapula/Ext Rotation, Prehab

9/7 Afternoon

Physical therapy, 3 hours--single leg work, glute med, VMO, stability, core, etc

Evening
Scapula/external rotator work

• wall slides
• scarecrows
• face pulls
• DB external rotation

Glute activation work--bridges, donkey kicks, hip thrusts, reverse hypers

Rolling, stretching

Notes

• Body: right front deltoid a bit aggravated today.  Knee ok.  PF ok.
• Workout: Some basic strength work today. 

SQ, BBS, Core + DEP Mtg, BW, Run

9/6 Lunchtime

Warm-up, 0.75 mile on elliptical

Wall squats w/ball betrween knees
Side lying leg adduction
Hip adductor machine

Back box squats, 5 x 5
95#, 115#, 135#, 135#, 135#

3 rds
20x weighted sit ups, 25#
60/60sec side plank
20x Russian twists, 25#

Afternoon
DEP meeting
Basic PT, run 1.25 miles, stretches

2 mile run, 19:00
stretch
1 mile run, 8:37
1/2 mile cool down

Notes

• Body: Knee seemed to behave on squats, as long as I focus on keeping the shin vertical.  During air squats at DEP meeting, however, knee felt clunky during the faster paced squats.  Knee not bad during running, just some discomfort/tightness.  Right front deltoid felt strained during push ups, need to ice it.
• Workout: Decently well today.  Nice to do some squats.
• Run: 5.5 total miles today, including elliptical.  Not too bad.

Swim + Run, Prehab

9/5 Afternoon

Swim (yds)
500 wu CSS
-  time: 10:31
100 turtleback flutterkicks
1600 CSS w/fins
-  time: 28:34
100 turtleback w/fins
100 dolphin kick w/fins
100 BR
100 cooldown
(2600 yds total)

Evening
Warm-up, glute work
3 miles on elliptical

Notes

• Body: PF feels ok, still swollen but it is diminishing.
• Swim: Felt pretty good.  Usual knee discomfort but it was ok.
• Run: Another 3 miles on elliptical, that rounds out the week at 13.5 miles (5.5 running, 8 on elliptical).