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.