PT, Prehab

7/31 Evening

Physical Therapy

1. 5 min elliptical
2. calf stretch
3. hamstring stretch
4. leg press on stability discs
5. planks on med balls
6. Wall presses, one leg lifted, on ball of other foot
7. lateral walks with bands and medicine ball
8. straight leg lateral walks with bands
9. side shuffle and pause
10. monster walks
11. standing clamshell with bands
12. single leg deadlift, arms out front, push back thru heel
13. foam roll
14. bridge w/hamstring curl
15. single leg squat on bench
16. short arc quads
17. single leg balance on stability disc
18. front leg raises, 2#
19. side leg raises, 2#
20. clamshells, 2#
21. elevated clamshells, 2#
22. massage/stretch
23. ice

Notes

• Body: Sore traps and neck.  Knee ok.
• Workout: Here's an idea of a typical physical therapy session for me.  It is hard work and I get a good workout out of it.  Today this took 2 hours and 45 minutes to finish.

Swim, GM, P, SS, Shoulder Work, FC, Prehab, Core

7/30 Late afternoon

Swim (yds)
500 wu FR
100 turtleback flutterkicks
200 wu CSS
6 x 50 CSS w/45sec rest
-  times:  0:49,  0:49,  0:48,  0:48,  0:47,  0:48
400 CSS w/fins
-  time: 6:45
200 finning
100 cooldown
(1800 yds total)

Evening

4 rds
8x good mornings, 95#
8x shoulder press, 95#

Split squats, 3 x 10 each leg
DB lateral raises
rear delts
upright rows
farmer carry: 3 x 60sec (in place) while performing 12 shrugs, 65#

Foot strengthening for plantar fasciitis--towel scrunches, toe taps, heel drop downs, calf raises on step
Glute med work--side lying leg raises, clams, elevated clams (all w/6#)
3 x 60sec plank

Notes

• Body: Felt pretty good today.  Right foot PF still a little bothered by the beach this weekend.  Left knee getting better.  Right tricep "snapping" noise on some press reps, but minimal.  Focused on keeping shoulders back and initiating movement from shoulders.
• Workout: Good stuff.  Strength/prehab focus.
• Swim: Pretty good.  Continue to "hold back" on the kicks, but left knee is feeling improved.

Run, Prehab

7/29 Lunchtime

@ track
Run, 30 mins
14 mins, 4 minute stretch break, 16 mins.
-  3.25 miles total (~9:15 pace)

Stretching, foot work

Notes

• Body: Run felt pretty good.  Stopped at the 14 minute mark to do some stretching of things that felt tight.  Overall pretty good.  Shoe inserts caused small blisters on my arches.  Some tightness in knee afterward.
  
• Run: Good as can be expected.  No real issues.  6.5 miles on the week thus far.

PU, Walk

7/28 Lunchtime

4 x 25 push ups
Walking on beach/boardwalk

Notes

• Body: Left leg a bit tired from PT yesterday.

PT

7/27 Afternoon

Physical therapy

Notes

• Body: Knee feels fine today. 
• Workout: Challenging day at PT.

Run

Evening

@ track
Run, 6 x 5:30 on, 0:30 off.
3.25 miles total

Notes

• Body: Felt good and smooth during the run.  Knee tightened up by the time I got home.
• Run: Starting off with a good run.

PT, Prehab

7/25 Evening

Phys therapy

P, CPU, JIP, Brp, PL, PP, WSU, SQ, Core, Prehab

7/24 Evening

Insight, from SEALFIT

Baseline: Run 400m, then ROM drills. Then work up to 75% of your 1 RM strict press.
-  stationary bike 5 min, elliptical 400m.  ROM.  Presses.

Strength: 1-1-1 strict press. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1+ reps @ 95% 1 RM (last set is a burn out set).
-  95# x 1, 115# x 1, 125# x 3

Stamina: 5 Rounds, not timed: 7x strict press @ 80% 1 RM, 14x clapping push ups, 25m broad jump-->21x jump in place.
-  85# for presses.

Work Capacity: Complete 5-->4 rounds for time of the following…

10x burpee--->                        5x burpee

20x pull ups--->                      10x pull up
30x push press (75#/55#)---> 15x push press
40x sit up--->                          20x weighted sit up, 25#
50x air squat--->                     10x squat
-  time: 12:58

Durability: 4 mile timed run. 100x flutter kicks, 100x leg levers. 5 minutes box breathing and Warrior Yoga Hip Mobility Drill.
-  Glute med (side lying raises, clams, elevated clams, side walks with bands), balance, stretching.  100x 4CFK, 100x leg levers.  3 x 20 supermans, 3 x 30 4C neck rotations.  5 minute box breathing

Toe taps
hamstrings--hamstring raises, single leg bridge
VMO contracting, split squat 3 x 10

Notes

• Body: Felt good during the day for the most part.  Stationary bike made my knee clunky right away, which seemed odd.  I guess that motion was getting my knee out of sync for some reason.  Knee felt tight the remainder of the work out, but improved during the Durability section.  Iced later.
• Workout: Good to do a workout with some intensity today, even though the entire work out was scaled considerably.  For presses I focused on good technique, keeping shoulders back and down.  Pull ups felt good.  Push presses a bit awkward.

Swim, Prehab

7/23 Evening

Swim (yds)
500 wu FR
200 wu CSS
4 x 100 CSS w/90sec rest
-  times:  1:43,  1:43,  1:42,  1:43
3 x 200 CSS w/fins, easy-moderate
-  times: 3:18,  3:24,  3:25
2 x 100 FR hypoxic, 7 strokes
100 cool-down
(2000 yds total)

Foot strengthening--contractions and toe taps

Notes

• Body: Feel pretty good today.  Knee less bothered by the finning today, but still mildly bothered.
• Swim: Went well.

Swim

7/22 Afternoon

Swimming, body surfing in Ocean City, MD.

Notes

• Body: Good.
• Swim: Fun times battling with the surf.

PU

7/21 Evening

3 rds
30x push ups
15x diamond push ups
15x wide push ups

20x weighted push ups

Notes

• Body: Feel pretty good today.  No tricep/elbow issues.
• Workout: Good.

JR, P, Run, Prehab, Core, GM

7/20 Afternoon

jump rope 10 minutes

Press, 3 x 5
115#, 115# (4 + 1 push press), 115# (3 + 2 push press)
2 x 10 @ 75#

hamstring activation

on treadmill
5 rds
run 4:30, walk 1:30
~3 miles total, 2.5 miles running

2 x 50 4CFK, arms to the side
2 x 50 leg levers
2 x 50 4C neck rotations

Glute med, adductors/abductors

3 x 15 good mornings, 45#

Notes

• Body: Pretty good today.  Elbow felt fine during presses, but made snapping noises which is fine.  During the run, left knee felt some discomfort but not tight.  
• Workout: Good today.
• Run: 2.5 miles today, about 6.5 total for the week.

Rest Day

7/19 No workout.

Notes

• Body: Feel good.

PT

7/18 Afternoon

Physical therapy and travel.

Notes

• Body: feel pretty good.

PST, NSWWOD

7/17 Lunchtime

Official PST (#4)

500 yd CSS -- 8:33
push ups -- 95
sit ups -- 93
pull ups -- 20
1.5 mile run (around the block, not the track) -- 10:52

Last time:

500 yd CSS -- 8:33
push ups -- 103
sit ups -- 94
pull ups -- 19
1.5 mile run -- 10:47

2 rds
12x chin ups
12x dips

2 rds
10x pull ups
10x clapping push ups

30x 4C mountain climbers
30x atomic sit ups

Swim (yds)
-Combo CSS/FR/BR strokes intermixed with supermans, neck rotations and arm haulers
-Underwater practice, bobs

Notes

• Body: Felt pretty decent this morning.  After the PST my left knee started clicking and feeling slightly inflammed.  Right tibia dull irritation later on.  Plantar fasciitis is behaving nicely, I believe the night splint helps a good amount.
  
• Workout: PST scores were par, but running will improve as I continue to get back into that.  Overall a good work out.

PT, Rest Day

7/16 Afternoon

Physical Therapy
-  stretching, quad work, glute med work w/resistance bands, single leg balance, bridges, etc

Evening
Stretch and rolled out hip capsule
foot strengthening

Notes

• Body: Felt pretty good in the morning.  Knee a bit tired after PT.  Very faint ache in shins.

Run, Walk, PL, Prehab

7/15 Afternoon

Good warm up

@ track
5 rds
run 3:30, walk 2:30
-  3 miles total (about 2-2.25 of it was running 7:40-7:50 pace, remainder was walking)

Pull up pyramind
2-4-6-8-10-8-6-4-2

Stretching, rolling out

Notes

• Body: Feel pretty good today.  Knee barely tight during the run.
• Workout: Pull ups good.
• Run: First run of the new week.  Went well, but not perfect yet.  Again, activating my hamstrings and stretching my quads seemed to help out.  Pace was fast, which I didn't realize at first, but felt natural.

Prehab, Rest Day

7/14 Rest Day

Day at the beach to support my girlfriend in the Warrior Challenge.

Foot strengthening
-  towel scrunches, toe taps, elevated heel drops

Notes

• Body: Knee a little tight in the morning but loosened up later.  Sore lats, abs.

ART + Prehab, Run, SQ, PU, TTB, Core

7/13 Morning

ART session w/Chris
-  worked on right tricep/shoulder/scapula
-  worked on left hamstring/hip capsule
-  Seemed effective

Lunchtime

Thorough warm-up
-  Jumps, single leg hops, hamstring activation, quad stretch

On treadmill
5 rds of
Run 2:30, walk 3:30
-  Covered 2.25 miles total (about 1.25 during run portions, 10:00 min/mile)

5 rds
5x squats
20x push ups
25x toes to bar (then 20x, 15x, 10x, 5x in subsequent rounds)

3 x 60sec sit ups
-  49, 44, 41

2 x 50 4CFK
2 x 15 GHD extensions

Notes

• Body: Been very frustrated with the way my knee behaved the last time I ran.  Today was different, and I believe Dr. Chris helped shed some new light on what has been going on with the knee.  The hamstrings are actually the primary stabilizer of the knee, but phys. therapy has not been doing any hamstring work.  By stretching the quad and activating the hammys prior to my run, it went much more smoothly.
• Workout: Went well.  I think I did too much quad stretching before the run, and it started to hurt slightly during the squats.
• Run: Felt pretty good during this, which is encouraging.  ~1.25 miles run today, a total of 3 on the week.

Prehab

7/12 Lunchtime

Rehab/Prehab

Foot work--stretch, towel crunches, toe taps, heel drop down
Glute med--standing glute med activation with band, side lying leg raises, clams/elevated clams w/band
Shoulder--Y, T, W exercises w/7#

Notes

• Body: Knee a little funky from the swimming yesterday.

PT, Swim, Prehab

7/11 Afternoon

Phys. Therapy
VMO, glute med work with bands/bodyweight, leg press, plank/core work, balance work, massage

Swim (yds)

300 wu FR
300 CSS easy
8 x 50 CSS w/75sec rest
-  times: 0:48,  0:48,  0:47,  0:48,  0:47,  0:47,  0:48,  0:49
4 x 100 CSS w/fins
-  times: 1:45,  1:42,  1:38,  1:41
100 cooldown FR
100 cooldown jog
(1600 yds total)

Foot/calf stretches

Notes

• Body: Left knee was tight when I woke up, loosened up later on.  Felt fine during PT, albeit tired by the end.  Plantar fasciitis ok, still there.
• Swim: Went decent.  Trying to relax and kick normal without compensating, but I'm finding it difficult.  Some knee stress during finning.
• Misc: I received my night brace for my foot with plantar fasciitis, so I will try sleeping with that on.  It keeps the foot flexed during the night so that the fascia doesn't shorten overnight.

Run, Walk, FK, Prehab

7/10 Evening

Warm-up (walk, hops, stretch)

Run
5 rds
1:30 run
4:30 walk

100x 4CFK

Foot strengthening

Notes

• Body: Knee became tight/inflammed early on, during the warm-up walk.  Perhaps it was irritated from standing for hours during morning testing.  After the run, knee would click and pop easily.  Very frustrated, as I have rested and done physical therapy for a total of 9 weeks, yet after all that time the running caused the exact same effect.  Other things to note--weak shin muscles, poor cardio strength at the moment.  Plantar fasciitis not too bad, but noticed it.
  
• Workout: Light run, easing into it.

Beach Run

7/8 Afternoon

VMO activation

Beach run
20 seconds run, 40 seconds walk for 15 minutes

Notes

• Body: Feel pretty good today.
• Run: First day of running.  Light run, want to get back into that before I have to PST next week.  Felt fine for the most part, could feel slight foot irritation.

Ocean Swim, Prehab

7/7 Afternoon

Swim (ocean)
CSS continuous for 26 minutes outside the surf zone

VMO activation
Foot strengthening/stretching
Tricep light resistance work, push ups on knees

Notes

• Body: Feel pretty good today.
• Swim: Wanted to swim yesterday but ended up not doing it.  Today was great to get out in the ocean and do it.

PT, DEP

7/5 Afternoon

Physical Therapy
Electro-stim, VMO, glute med, balance, stretching, massage

DEP meeting
Mild bodyweight exercises, walking

Notes

• Body: Felt pretty decent this morning.  Being on my feet after PT was bothersome to my knee.  PF mild irritation in right foot.  Tricep ok.

Prehab, PU

7/4 Afternoon

Rehab/Prehab
VMO, hip, glute work
towel crunches, elevated calf raises
6 x 15 push ups

Notes

• Body: Left knee doing well it seems.  Right foot seems ok today, taking it very carefully going forward, focusing on foot strengthening and stretching and massage.  Right tricep seemed ok, though some "snapping" during some movements later in the day.

JR, WPL, PL, Prehab

7/3 Lunchtime

Jump rope (barefoot):
200x singles
3 x 10 single leg jumps, each leg
60x single leg jumps alternating legs every 2 jumps
150x singles
...repeat above
100x singles
...repeat above
50x singles
...repeat above

Weighted pull ups
4 x 6 @ 35#

12, 10, 8 deadhang pull ups

VMO, glute, hip work

Notes

• Body: Have been battling some minor tightness, irritation in bottom of right foot.  Nothing too bad, but definitely there and must take care so it improves.  During last set of single leg jumps today, had a feeling of electricity through bottom of right foot during one of the jumps.  I stopped and it immediately subsided, but it is serving as wake-up call to be careful and do some foot strengthening.  Foot muscles must be weaker since I have not been running.
• Workout: Decent.