Friday I went to the rehab center for a Super Slow workout. Yesterday (Saturday) I put the net up, supported by chairs (the ground is still frozen, couldn't get the spikes in...), and hit 150-200 balls with my irons. I didn't get a hike in because a car load of teeneagers showed up at my house and my wife and I prefer not to leave them there alone. So, no hike, but 150-200 swings.
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2.45 miles in about 22:00 (9:05 pace).
3.34 miles, 28:16 (Fast 5K with Breaks (Pace Run))
Last week I lifted my legs Monday. Haven't lifted for a while but felt relatively strong coming off a rest day. So I went somewhat heavy on squats, dead lifts, straight leg dead lifts, calf raises, and lots of stretching. What a mistake for training for a marathon. I was so sore Tuesday and Wednesday.
Wed-In big pain so cut my run short and slow. 3.46 miles 40 minutes. Dog wasn't keeping up too well so just annoying.
Thurs-Ran 4 on the tread mill in 42. Felt good, once I got warm my legs didn't hurt at all.
Sat-15.16 miles. 2 hours 50 minutes. Felt good for the first 12, last 3 were really hard. I've never ran/jogged that much in my whole life. Knee pain has gotten better. Very little pain except muscle the whole run. Perfect weather. I like running when it is brisk and sunny.
This week, took today off, then 8 tomr, Wednesday can't confirm, Thursday a moderate workout. Rest Friday, Sat, then a half marathon Sunday morning at the Heart Mini&half marathon. I figure around 220-230. I want to finish strong and at the same pace as I started.
Turkish Get Ups 4x2 on each side (53,62s)
Then :15 on and :15 off for 30 minutes. Ten rounds of the following
High Pulls Right (8 in the :15 sec on period)
High Pulls Left (8)
Goblet Squats (7)
American Swings (7)
Goblet Push Press (9)
Felt good doing it, was able to hit all the recommended reps, but already sore tonight.
1.12 miles in 9:44
I have been trying to slowly go into my VFFs.
I used to use all asics but recently I transitioned into new balance minimus which have a slightly thicker sole than VFFs but I has been really taking a toll on my calfs,feet and chins.
Even just doing a mile-1 1/2. And this is coming from a traditional heel strike 4-5 miles easy.
How have they been working for you and how long did you transfer into the VFFs?
Thanks for the advice. I got the results back from the MRI, meniscus is torn in 2 places, inner and outer and I'll need surgery to repair it. I've decided to hold off on the surgery since the doctor said I couldn't do any other damage and I just have to deal with the pain.
I'm back to ramping up my mileage on my runs to determine if I'll be able to run the Long Island marathon in May. Golf is okay as long as I wear a brace, though the new swing puts more torque on it than I was used to. New plan is major leg strength training to strengthen muscles that support knee, lots of long runs at slower speeds since higer speeds hurt more and drop 20lbs. When the running and golf season are over I'll get the surgery and start physical therapy so I'm ready for golf and running in 2013.
If you tore your meniscus like I did, golf is not an option either. I had no stability so I couldn't play(or at least very well). I hate that for you though. You should really push to get that MRI ASAP! If you have a tear, you should definitely get it scoped so it can heal. Six weeks and you would be good to start rehab and you might still be able to do the marathon, albeit you probably won't be setting a PR. My knee is what ultimately got me into cycling. That's what my doctor prescribed for rehab after my surgery. Best thing that ever happened to me. Lost 60 lbs. and I'm more fit than ever (and I still run and play basketball). Get that MRI quickly!!
5 miles, 45:00.
The amount of snow we have received in N Idaho has been nothing short of amazing. Been snowboarding at least 3 days a week for a few hours at least. Doing workouts afterwards. Not easy, but the results of working out have really shown thru my riding this year. It isn't a waste of time! Hopefully it helps with Golf whenever that might be.
Max Strict Pull ups 3x5 (13,9,7)
Double OH lunges r+l 3x5 (35s)
Then for time,
3 rounds of the following
20 dbl cleans (44s)
20 kb pushups
20 dbl dead lifts (88s)
Took me exactly 15 minutes. Disappointed in that time.
I just started up my road cycling routine again and boy does strength go fast when you don't work out for X amount of days/weeks/months. Anyway, as a start up I am aiming for 3 hours a week for the first week than 5 hours a week for every week after that. I may upgrade to 7-10 a week depending on if I am going to do any local events but that's unlikely.
As far as strength training, I just do a few sets of push up routines I got from P90X and same with crunches right after each bicycle ride.
Here was yesterday's ride; http://connect.garmin.com/activity/158320545
5K in 27:03.
3.03 miles, 27:29. Blech.