PT, Prehab

8/31 Evening

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

Ice, stretch, roll

Notes

• Body: Feeling slightly better today, but mentally frustrated.  Feel as if I should be further along than I am.
• Workout: Replaced many of the lunge/squat motions from phys. therapy with less demanding ones for the time being.

Run, Prehab

8/30 Evening

On treadmill
1 mile easy run
4 mile run, 35:20
0.5 mile cool-down
(5.5 miles total)

Ice, stretch

Notes

• Body: Left knee didn't seem to find a groove during the run, which was frustrating with some discomfort.  Afterwards, right foot PF very irritated, frustrating as well.
• Run: Got the miles in today.
• Mental: frustrated, angry.

Rest Day, Prehab

8/29

Shoulder/rotator cuff prehab w/elastic bands, morning and night
anterior tib w/elastic band
air squats
lunges
foot strengthening
stretching

Notes

• Body: Knee felt decent today.  Right shoulder, between the shoulder, upper chest and trap, some discomfort.  No pain during rotator cuff band work.  Left knee seems tight during squatting moves, and seems as if left glute is not doing its fair share of work.  Unsure of how to re-train that effectively.

Core, Prehab + PT

8/28 Lunchtime

Core work
50x GHD sit ups
50x weighted GHD extensions, 25#

2 x 75 four-count flutterkicks

3 rds
20x weighted sit ups, 20#
50sec side plank, each side
20x supermans
20x Russian twists, 20#

Foot work--elevated heel drops, toe taps, short foot

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

rotator cuff work w/elastic band

Notes

• Body: Right shoulder some minor pain today in front of shoulder/collar bone area.  I think it was overworked yesterday, especially with the Y T W exercises in which I used 8#, and now I am thinking that was too much weight for those movements.  Perhaps rotator cuff weakness.  The swimming is what pushed it over the edge.  Knee feeling decent today though.
• Workout: Core work, went well.  PT went well. 

Run, Leg Work, Press, Prehab + Swim

8/27 Lunchtime

5 minute elliptical warm-up
stretch

on treadmill
2 mile run, easy, 20:00

Leg extension, single leg press

shoulder press, 5 x 5
95#, 105#, 105#, 105# (4), 95#

Prehab
Y, T, W exercises

Evening
Swim (yds)

500 wu FR
1000 CSS w/fins, easy to moderate
-  time: 18:10
250 BR
250 FR
400 CSS, easy
100 cool down
(2500 yds total)

Notes

• Body: Knee felt pretty decent this morning.  At the gym it started to tighten up a bit.  Some right shoulder pain during swim freestyle sets. 
• Workout: Rebuilding and prehab.
• Run: Cruised a 2 miler.  Hit my goal of 14 miles for the week, no big issues.
• Swim: Upped the distance today.  Knee actually started to feel good and smooth during the swim.

BS, FS, Run, PU, Prehab

8/26 Afternoon

Created an 84# sand bag out of an old truck tire inner tube.

back squats, 5 x 5
95#, 115#, 135#, 135#, 135#

front squats, 1 x 5 @ 95#

@ track
8 rds
400m run
20x push ups
-  time: 22:38
-  400m times were: 2:31,  2:21,  2:10,  2:05,  1:55,  1:51,  1:47,  1:43 (6:52/mile pace)

Evening
Foot work, foam roll

Notes

• Body: Left knee feeling a bit off.  Front squats caused a sharp pain in medial part of knee, so I stopped those.  I'm thinking that my VMO is being asked to do to much, need to recruit more glutes, and front squats put more stress on the knees anyway.  Running felt ok for the knee.  Right anterior shin muscles have been a little flared up during runs, so I roll those out and do additional strength work there.
• Workout: Trying to get squatting back into my routine, though I have to be careful with them.  Back squats feel fine, trying to relearn the movement, left leg feels somewhat out of sequence so I need to concentrate on posterior chain activation there.  Track work out was good.
• Run: 2 miles today brings the week to 12.

Rest Day

8/25 Rest Day

Stretching, rolling out.

Notes

• Body: Feel pretty decent.  Left knee a bit tight when I woke up.

BW, BS, Run

8/24 Lunchtime

Warm-up/stretch

3 rds
5x pull ups, 10x dips, 10x squats, 10x GHD raises, 10x GHD sit ups, 10x push ups

back squats, 5 x 5
95#, 115#, 135#, 135#, 135#

on treadmill
3 x 1 mile with stretch break in between
9:30, 8:30, 9:00

Stretch

Evening
Warm-up

2 mile run, easy

Notes

• Body: Feel decent enough.  Left knee was bothered this morning, but loosened up.
• Workout: Reintroducing some squats, carefully.  Trying to retrain the posterior chain, since most of my physical therapy work is glute med or VMO, and I feel as if my glute activation is lessening.
• Run: 5 miles today, up to 10 on the week.  Runs not bad.

Yoga

8/23 Evening

Yoga, 90 mins
-  Fast paced, very warm, vinyasa flow.

Notes

• Body: Left knee a little irritated this morning. 
• Workout: Good yoga session in a classroom today.  Lots of core work involved.  Challenging.

HSPU, SSQ, P, Core, Prehab

8/22 Evening

5 minute stationary bike

5 rds
5x handstand push ups
20x split squats w/25# DBs (10 each leg)

Standing DB press, 4 x 6
35#, 40#, 45#, 45#

Single leg bridge
Side plank
Single leg raise focus on VMO
Glute work, glute med work
Balance work
VMO work
Variety of squats

Notes

• Body: Left knee was definitely feeling weak this morning.  Got better in the late morning/afternoon though.  Need to be safer with my runs.
• Workout: Good.

Prehab, Run

8/21 Evening

@ the park
Run, 5 miles, 44:30.  Mostly grass, some trail.

Foot strengthening, VMO work

Notes

• Body: Tibia mostly behaved.  Could feel left knee instability during the irregular trail/grass running.  Felt as if glute was not firing correctly.  Got sloppy aroung mile 4, should have stopped the run there.  Spent most of the day on my feet at the test site, which added to fatigue.
• Run: Not too bad a run.  5 miles so far on the week, goal is 14 total.  Gotta check the ego, break up my runs more.  Goal is to safely increase mileage, not just increase mileage.

RRPU, Thr, LL, RDL, DPU, SQ

8/20 Afternoon

10-9-...2-1 renegade row push ups, 15# DBs
5x thrusters, 15# DBs
20x leg levers
-  time: 18:05

3 x 10 tricep kickbacks
4 x 10 romanian deadlifts, 60#
3 x 10 diamond push ups
3 x 10 squats

Notes

• Body: Feel pretty good, pumped up.  Still trying to manage the plantar fasciitis, seems to be ok today.  Probably start running tomorrow, hoping right tibia behaves.
• Workout: Nice to do something with intensity.

Rest Day

8/19
Traveling.  No workout.

Notes

• Body: Right tib a little irritated.

Run, SQ, PU, SU

8/18 Afternoon

@ track
4 rds
Run 400m
10x squats
20x push ups
30x sit ups
- time: 16:16 (runs in 1:40-1:49 range)

800m cool down

Notes

• Body: Right foot continue to stretch/roll/massage it.  Right tib was irritated during the run.  Squats continue to feel weird for left knee.
• Workout: Good stuff overall.
• Run: 1.5 miles today brings the weekly total to 12.5.

PT, Prehab

8/17 Afternoon

Physical Therapy, 3+ hours

• single leg work--lunges, single leg squats, balance
• vmo work
• glute med--lateral band walks, monster walks, and others
• stretching
• core
• plantar fasciitis rolling

Foot strengthening

Notes

• Body: Plantar fasciitis pretty irritated.  Concrete running yesterday definitely contributed.

PST, NSWWOD

8/16 Morning/Afternoon

Official PST (#5)
500 yd CSS -- 8:10
push ups -- 98
sit ups -- 97
pull ups -- 20
1.5 mile run -- 10:08

Last time:

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
4CFK, max in 3 mins
pull ups, max in 3 mins

2 mile run (to intersection by the pier and back)

push ups, max in 3 mins
4CFK, max in 3 mins
pull ups, max in 3 mins

tread work
250 yd cool-down swim

Notes

• Body: Felt pretty good during everything.  Plantar fasciitis has been bothering me, and continues to bother me after the work out today; probably due to the hilly concrete running today.
• Workout: Good stuff.  Swim is 1 second off my PR.  Run time is improving again.

Prehab

8/15 No workout

Lots of stretching, rolling and prehab today.  PST tomorrow.

Notes

• Body: Plantar fasciitis is irritated.  Continue to work that.

Run, LPL, Prehab + PT

8/14 Lunchtime

Warm-up/stretch/roll-out hip capsule

2.5 mile run, easy, on treadmill

3 x 5 L-pull ups/L-chin ups

Stretching/foot work

Evening
Physical Therapy, 2.5 hours

Notes

• Body: Hams are pretty sore, as are shoulders and chest.
• Run: Legs felt tired still from the other day, so I limited run to 2.5 miles.  So far 7 miles on the week.

P, BS, HSPU, RD, PU, Core, Prehab + Swim

8/13 Lunchtime

Press, 5 x 5
95#, 105#, 115#, 115# (4), 115#

5x back squats at each one of the weights above in between press sets

21-15-9

• Handstand push ups (15/12/9 instead)
• Ring dips
• Push ups

3 rds

• 30x weighted sit ups, 25#
• 45sec/45sec side bridge
• 30x Russian twist, 25#
• 15x KB Romanian deadlift, 60#

Stretching

Evening
Swim (yds)

500 wu FR
100 wu BR
100 turtleback flutterkicks
200 CSS easy
6 x 50 CSS w/45sec rest
-  times: 0:49,  0:48,  0:46,  0:48,  0:46,  0:47
600 CSS w/fins, easy
-  time: 11:15
200 cool down
(2000 yds total)

Notes

• Body: Right foot plantar fasciitis feels aggravated today.  Continue to ice/stretch/roll it and do foot work.  Left knee feels ok.  Chest sore.
• Workout: Good.  Shoulder strength is re-developing since I scaled back the work when my right tricep/elbow area was experiencing pain.  It has been feeling decent recently, but will make snapping noises in during some press sets.
• Swim: Felt decent.  I am starting to be able to kick with force again without aggravating my knee.  Healing is such a process.  The pool in Parsippany was closed, had to drive to another gym which was aggravating.

Run, PU, Prehab

8/12 Afternoon

@ high school sports fields
4.5 miles, varying terrain, mostly grass, 41:44

6 x 30 push ups

Stretch, foot roll, foot strength

Notes

• Body: Feel good.  Right foot plantar fasciitis feels aggravated from the wedding last night--lots of dancing, jumping around in unsupportive dress shoes.
• Run: Very good run.  I enjoyed running in the grass near the woods, very liberating.  4.5 miles today, goal for the week is 12.25-12.5.

Rest Day

8/11 No workout.  Wedding today.

Notes

• Body: Left leg/knee feels better today.

PT

8/10 Morning

Physical Therapy

Notes

• Body: Pretty wiped from PT.  Left knee is very tired now.

Run, Prehab + RC

8/9 Lunchtime

On treadmill
3.5 miles, 31:50

Prehab

Evening

Rock climbed ~2 hours.  5.8 - 5.10's

Notes

• Body: Feel pretty good.  Knee tight for the first mile, then loosened up a bit.
• Rock Climb: Very good night tonight, surprised at what I am still able to do despite not having climbed consistently since March.
• Run: Getting better.  11 miles total for this week.  Goal is for 12-12.5 next week.

DL, KBSw, PL, SU, FC

8/8 Afternoon

Warmup/stretch

Deadlift
5 x 5 @ 175#

5 rds
15x KB swings, 50#
10x deadhang pull ups
30x sit ups
100m farmer carry, 45#

Shoulder prehab--T, Y, W exercises
Side planks
Foam roll

Notes

• Body: Feel pretty good today.  KBSw was funky for my left knee.
• Workout: Deads went well.  Nice and easy, focusing on technique.  Metcon was all unbroken, though with medium intensity.

Brp, MC, DB, LL, Prehab + PT

8/7 Lunchtime

SOFCWOD, from SEALFIT

Warmup, stretch

Run 800m

Then 10 rounds of the following…
10x Burpee---> 5x burpee
10x 4-count mountain climbers
10x Dive bomber push ups
10x leg levers

Then after your are done with the 10 rounds, run another 800m

Rotator cuff work

Evening

Physical Therapy, ~2.75 hours

Notes

• Body: Knee a little tight when I woke up.   Lats a little sore.  Feel pretty good.  Tried to get the body warmed up and stretched prior to the work out, still had some knee tightness during the work out but it faded quickly afterwards.
• Workout: Good workout, it was nice to do something with some intensity.  Dive bombers are very challenging, they work the shoulders heavily.

Run, P + Swim, Prehab

8/6 Lunchtime

Warmup, stretch

On treadmill
Run 3.5 miles
-  2 miles in 19:00, 0.5 easy, 0.5 @ 8:15 pace, 0.5 easy

Press
2 x 8 @ 95#
3 x 5 @ 115#

Evening
Swim (yds)
500 wu FR
100 turtleback flutterkicks
300 CSS
4 x 50 CSS w/45sec rest
-  times: 0:50,  0:48,  0:49,  0:50
600 CSS w/fins, easy
2 x 100 hypoxic swim, 7 strokes/breath
100 cooldown
(2000 yds total)

Foot strengthening

Notes

• Body: Felt good in the morning.  Knee was a little tight early in the run, but felt ok later.  Right tib some minor irritation during run.  Right tricep/elbow behaved during presses.
• Workout: Presses went well.  Good form.  Weight will come back.
• Run: Went pretty well.  Felt smooth for the most part.  When my left knee gets tight, it seems to throw off my glute activation in that leg, maybe some sort of compensation occurring.  3.5 today, 7.5 thus far on the week.
• Swim: For the most part this was good.  CSS kick was bothering my left knee, some minor pain.  Probably too much stress on it for the day bc of the run earlier.  Flutterkicks and finning were fine, however.

Rest Day

No workout.

Notes

• Body: Right tib a little bothered.  Knee ok.

Run

8/4 Afternoon

Warm-up/stretch

@ track
2 x 800m easy/moderate (in Inov-8's)
1.5 miles moderate (in Asics 2150)

Notes

• Body: Feel decent.  Running in Inov-8's feels so much better technique-wise, but bothered my right tib somewhat.
• Run: Another 2.5 miles today brings the week to 4 so far.

PT, Run, WPL, Prehab, Core

8/3 Afternoon

Physical therapy ~2.5 hours

Run, 3 x 800m moderate

Weighted pull ups (25# vest)
10-8-6-4-2-4-6-8-10
(58 total)

Foot work, core work

Notes

• Body: Decent enough. Running felt a little off.
• Run: 1.5 miles today

Run, PU

8/1 Evening

On treadmill
3.25 miles, 30 mins

push ups
2 x 50
2 x 25

Notes

• Body: Left knee a bit tired today from the PT last night.  Traps/neck still sore.  Orthotics blistered my feet during the run.
• Workout: Good.
• Run: 3.25 miles brings the week to 9.75 miles on the week.  We'll see how next week goes, maybe do 11 miles.