Wed Thu Fri off due to sickness :(
Sat Jun 18, run 1.75mi trail.
2x6 knee tuck
10min 1mi recovery.
Tue Jun 28, run 0.75 trail in morning
Stomach not happy, so stopped.
HRV 37, then 32 after that--lowest scores evar, literally. From eating more dairy last night at Stern for first time?
Thu Jun 20, stationary bike 20min 5mi
Monday, June 27, 2011
Monday, June 20, 2011
blue run step
Mon 20 Jun
Got blue superfeet from REI--my left foot still a bit unhappy from Sat Ultimate, which reminds me I should SMR & ice.
today breakfast: ancient grain O's w/ raspberries, lunch apples + pizza, dinner garlic jasmine rice with wild alaskan salmon and roasted veggies (frozen from Trader Joes).
after work, around 640p:
1mi run in frees, 1/2mi warmup, 1/4mi had some legs (faster), then finish.
2x25 shoulderstand squats, not too bad
moved from lower platform to higher platform (but not highest).
4x6 heel-focus step-ups, need to learn how to stabilize in blue orthos (superfeet)
3x10 calf raise
2x10 knee tucks
3x10 DB 30lb shin raise
45+45 farmer's walk (felt meh, maybe take a break from this for a while) -- in general more able to easily stabilize around R shoulder
20min, 5.4mi stationary bike
tomorrow, more trail running (or track?), less strengthwork. wed PT
Tue 21 Jun
bike to track
run 2mi,
start out fast then avg avg slow slow fast. feels pretty good, L achilles left not too noticeable after 1.2mi or so, lower back still not feeling that stable somehow? maybe the muscles aren't that strong-endurance wise just yet
2x6 knee tucks
20min, 5.5mi stationary bike
heritage O's, LKSC rice beef tofu lentils, dinner miso kale rice but then patxi's 3.5+1 slices
Got blue superfeet from REI--my left foot still a bit unhappy from Sat Ultimate, which reminds me I should SMR & ice.
today breakfast: ancient grain O's w/ raspberries, lunch apples + pizza, dinner garlic jasmine rice with wild alaskan salmon and roasted veggies (frozen from Trader Joes).
after work, around 640p:
1mi run in frees, 1/2mi warmup, 1/4mi had some legs (faster), then finish.
2x25 shoulderstand squats, not too bad
moved from lower platform to higher platform (but not highest).
4x6 heel-focus step-ups, need to learn how to stabilize in blue orthos (superfeet)
3x10 calf raise
2x10 knee tucks
3x10 DB 30lb shin raise
45+45 farmer's walk (felt meh, maybe take a break from this for a while) -- in general more able to easily stabilize around R shoulder
20min, 5.4mi stationary bike
tomorrow, more trail running (or track?), less strengthwork. wed PT
Tue 21 Jun
bike to track
run 2mi,
start out fast then avg avg slow slow fast. feels pretty good, L achilles left not too noticeable after 1.2mi or so, lower back still not feeling that stable somehow? maybe the muscles aren't that strong-endurance wise just yet
2x6 knee tucks
20min, 5.5mi stationary bike
heritage O's, LKSC rice beef tofu lentils, dinner miso kale rice but then patxi's 3.5+1 slices
Sunday, June 19, 2011
ultimate oval
Sat Jun 18
Ultimate on the oval, first time playing since... C-team pickup on ??
Anyway played some 30 points, jog warm-up feels pretty good, played in vaporfly w/ no heel pad (!). Over a few hours.
Left posterior traps but I think primarily left lats were meh towards end, perhaps b/c weak & tissue quality not great..
Strength pretty nice, esp. single-leg strength. Not as explosive as times I've been before, but I'm not training explosiveness now however fun that is.
Forehand felt weird, not in the physical sense but just in that I rewrote the CNS / rebuilt so I'm adjusting back to how I used to throw moreso, will need to rework accuracy again.
Top speed good, aerobic conditioning was def there, lactate threshold okay but def CRF on the higher-end could use work (haven't been training that).
Throwing afterwards, backhand around 87% efficacy (aim again a lil off), forehand back to around 83%? sweet given it's been between 51-65% over the season.. heel wasn't too bad either, although mildly sore at night.
Sun Jun 18
somewhat of a rest day :)
SMR trigger-point kinda work on L traps/delts. 6+6 wall push, 10 vertical/door frame pull.
2 sets of 1+1 writing alphabet in half-plank (knees) position w/ valslide
8 reps various swiss ball eccentrics / landing
Ultimate on the oval, first time playing since... C-team pickup on ??
Anyway played some 30 points, jog warm-up feels pretty good, played in vaporfly w/ no heel pad (!). Over a few hours.
Left posterior traps but I think primarily left lats were meh towards end, perhaps b/c weak & tissue quality not great..
Strength pretty nice, esp. single-leg strength. Not as explosive as times I've been before, but I'm not training explosiveness now however fun that is.
Forehand felt weird, not in the physical sense but just in that I rewrote the CNS / rebuilt so I'm adjusting back to how I used to throw moreso, will need to rework accuracy again.
Top speed good, aerobic conditioning was def there, lactate threshold okay but def CRF on the higher-end could use work (haven't been training that).
Throwing afterwards, backhand around 87% efficacy (aim again a lil off), forehand back to around 83%? sweet given it's been between 51-65% over the season.. heel wasn't too bad either, although mildly sore at night.
Sun Jun 18
somewhat of a rest day :)
SMR trigger-point kinda work on L traps/delts. 6+6 wall push, 10 vertical/door frame pull.
2 sets of 1+1 writing alphabet in half-plank (knees) position w/ valslide
8 reps various swiss ball eccentrics / landing
Thursday, June 16, 2011
active, recovery?
thu 16 jun 2011
elevated HR last night, sleepless. perhaps green tea caffeine yesterday AM..
energy in morning tho.
bike to track, walk, 400m warmup jog.
shortened dynamics. need side-to-side leg swing eccentric looseness. focus on landing for high-knees / jumps on feet flat (easier, albeit less stored for rebound).
400m run. average-ish.
focus on pulling more actively with feet, esp shin/calf. have been currently not quite bouncing but just pushing off left/right without pulling with lower extremities.
6+6 knee tuck
walk on toes / heels
10min stationary bike, 2.5mi, active recovery?
morning leftover eggs (had asparagus pork pasta salad last night w/ rwine), ike's pastrami w/ apples before for lunch. dinner leftover pasta? also more citrus
fri 17 jun 2011
HR back to normal this morn (60bpm). breakfast ancient grains Os w/ blackberries. lunch: chicken adobo w/ naked juice green machine (28g sugar tho), dinner w/ lyla: harvest salad w/ tri-tip
after dinner: foam roll (TFL both sides tightest). warmup/jog to gym (0.5mi).
2x10 shoulderstand squats (better feeling than previous two days)
2x5 knee tucks
5min 1.0 stationary bike
5 days to gym in a row!
elevated HR last night, sleepless. perhaps green tea caffeine yesterday AM..
energy in morning tho.
bike to track, walk, 400m warmup jog.
shortened dynamics. need side-to-side leg swing eccentric looseness. focus on landing for high-knees / jumps on feet flat (easier, albeit less stored for rebound).
400m run. average-ish.
focus on pulling more actively with feet, esp shin/calf. have been currently not quite bouncing but just pushing off left/right without pulling with lower extremities.
6+6 knee tuck
walk on toes / heels
10min stationary bike, 2.5mi, active recovery?
morning leftover eggs (had asparagus pork pasta salad last night w/ rwine), ike's pastrami w/ apples before for lunch. dinner leftover pasta? also more citrus
fri 17 jun 2011
HR back to normal this morn (60bpm). breakfast ancient grains Os w/ blackberries. lunch: chicken adobo w/ naked juice green machine (28g sugar tho), dinner w/ lyla: harvest salad w/ tri-tip
after dinner: foam roll (TFL both sides tightest). warmup/jog to gym (0.5mi).
2x10 shoulderstand squats (better feeling than previous two days)
2x5 knee tucks
5min 1.0 stationary bike
5 days to gym in a row!
Wednesday, June 15, 2011
more more cardio
PT in morning w/ Julie:
manual therapy, 2lb DB supine shoulder internal rotation w/ pressureband
one hand on swiss ball prone write alphabet, same on table with towel
stretch
third day in a row cardio.
foam roll: not too tight calves, a little quads (less than yesterday), notable IT band/TFL
2x16 shoulderstand squat, 80% less discomfort in L glute today, slightly tired lower back from planks at PT
3x{10+10} step-ups, heel focus, eccentric down slow, concentric up faster. R side slightly unstable and thereby notably slower (R knee not painful just learning to re-balance). no rest.
3x10 calf raise eccentric+concentric no rest.
2x8 knee tucks little rest.
3x10 25lb DB shin raise little rest.
45+45lb farmers walk with a few lunges.
5 bodyweight squats, 5+5 bodyweight diag lunges (tight on left side around adductors when lunging fwd w/ right)
20min, 5.3mi stationary bike, try faster cadence / lower resistance (~14) / HR around 140bpm
stretch adductors.
food: organic eggs w/ onions, non-decaf green tea, some apples, orange. lunch: apples, more lettuce, tuna sandwich and 1/2 chicken sandwich. later?
manual therapy, 2lb DB supine shoulder internal rotation w/ pressureband
one hand on swiss ball prone write alphabet, same on table with towel
stretch
third day in a row cardio.
foam roll: not too tight calves, a little quads (less than yesterday), notable IT band/TFL
2x16 shoulderstand squat, 80% less discomfort in L glute today, slightly tired lower back from planks at PT
3x{10+10} step-ups, heel focus, eccentric down slow, concentric up faster. R side slightly unstable and thereby notably slower (R knee not painful just learning to re-balance). no rest.
3x10 calf raise eccentric+concentric no rest.
2x8 knee tucks little rest.
3x10 25lb DB shin raise little rest.
45+45lb farmers walk with a few lunges.
5 bodyweight squats, 5+5 bodyweight diag lunges (tight on left side around adductors when lunging fwd w/ right)
20min, 5.3mi stationary bike, try faster cadence / lower resistance (~14) / HR around 140bpm
stretch adductors.
food: organic eggs w/ onions, non-decaf green tea, some apples, orange. lunch: apples, more lettuce, tuna sandwich and 1/2 chicken sandwich. later?
Monday, June 13, 2011
run
late (after 7p) bike to trail, 1mi run. felt pretty easy, warm after 1/2mi. (frees this time)
R knee slightly wonky but better.
foam rolling: calves not tight at all really. quads a little knotty but not bad. adductors a little, but L glute behind hip noticeably knotty.
2x10 shoulderstand squats--left hip region felt mild pain at bottom of squat hm
2x10 step-ups, heel focus (also L posterior hip area)
2x9 knee tucks
3x10 calf raises eccentric+concentric no rest
3x10 DB 20lb shin raise
2x[7+7] empty bar clean position forward lunge (also L posterior hip tight or weak)
stationary bike: 20min, 5mi
food: apple, orange, frittata, orzo, now korean? yesterday ethiopian.
have been working on diaphragm awareness too. perhaps try VMO SMR
tue 14 jun
food: orange, wendy's, lulu's?
1.5mi trail run
0.25 fast run
feels pretty good. still need to VMO SMR.
2x6 knee tucks
20min 5.5mi stationary bike
more focused now?
R knee slightly wonky but better.
foam rolling: calves not tight at all really. quads a little knotty but not bad. adductors a little, but L glute behind hip noticeably knotty.
2x10 shoulderstand squats--left hip region felt mild pain at bottom of squat hm
2x10 step-ups, heel focus (also L posterior hip area)
2x9 knee tucks
3x10 calf raises eccentric+concentric no rest
3x10 DB 20lb shin raise
2x[7+7] empty bar clean position forward lunge (also L posterior hip tight or weak)
stationary bike: 20min, 5mi
food: apple, orange, frittata, orzo, now korean? yesterday ethiopian.
have been working on diaphragm awareness too. perhaps try VMO SMR
tue 14 jun
food: orange, wendy's, lulu's?
1.5mi trail run
0.25 fast run
feels pretty good. still need to VMO SMR.
2x6 knee tucks
20min 5.5mi stationary bike
more focused now?
Friday, June 10, 2011
HRV
interestingly, my HRV has been going up for the last 4 days, then sharply dropped today.
fri 10 jun
yesterday: soft tissue posterior of hip esp. L side
foam rolling: calves not really tight, R quad inferior somewhat tight.
shoulderstand squat: 2x15
step-up, front foot/quad focus: 3x10 (easier than all previous sessions? only minor instability due to R knee wobble)
calf eccentric+concentric: 3x11
knee tuck, 2x8
shin DB raise: 20lb, 2x10
empty bar clean pos lunge: 2x(5+5)
hang clean (split squat): 85lb 3+3, 95lb 1x3
back a bit sore today, from tues?
stationary bike: 30min, 7.67mi, 5 reps of 30s standing
fri 10 jun
yesterday: soft tissue posterior of hip esp. L side
foam rolling: calves not really tight, R quad inferior somewhat tight.
shoulderstand squat: 2x15
step-up, front foot/quad focus: 3x10 (easier than all previous sessions? only minor instability due to R knee wobble)
calf eccentric+concentric: 3x11
knee tuck, 2x8
shin DB raise: 20lb, 2x10
empty bar clean pos lunge: 2x(5+5)
hang clean (split squat): 85lb 3+3, 95lb 1x3
back a bit sore today, from tues?
stationary bike: 30min, 7.67mi, 5 reps of 30s standing
Tuesday, June 7, 2011
bulletproof knees
Read through MRobertson's bulletproof knees.
Tips:
- consider lateral retinaculum for anterior/lateral knee pain.
- w/ Step-ups, forward weight => quads, on heels => posterior chain
- posterior chain progression: empty bar 1-leg good morning, King deadlift (like SLDL but other knee bent a bit more)
Tue 07 jun
R knee lateral reinaculum soft tissue work, went from minimal discomfort to barely there (actually felt L knee medial more during stationary bike)
foam roll: soleus tighter than sides today. both quads tighter than soleus. adductors tightest of all.
clamshells: 3x10
shoulderstand squats: 2x20
step-ups: 3x9 (left leg a lot stronger than last week, actually easier on L side b/c of R knee massage work), weight on heel
5 FTW squats
alternate anterior tibialis (shin) 15lb dumbell raise w/ 7+8 knee tucks.
3x9 calf raises eccentric+concentric
empty bar single-leg good morning 5+5
stationary bike: 25min, 6.1mi (notably low HR around 130, but breathing not as good today?)
HRV: 60 right before 6am (57bpm).
Tips:
- consider lateral retinaculum for anterior/lateral knee pain.
- w/ Step-ups, forward weight => quads, on heels => posterior chain
- posterior chain progression: empty bar 1-leg good morning, King deadlift (like SLDL but other knee bent a bit more)
Tue 07 jun
R knee lateral reinaculum soft tissue work, went from minimal discomfort to barely there (actually felt L knee medial more during stationary bike)
foam roll: soleus tighter than sides today. both quads tighter than soleus. adductors tightest of all.
clamshells: 3x10
shoulderstand squats: 2x20
step-ups: 3x9 (left leg a lot stronger than last week, actually easier on L side b/c of R knee massage work), weight on heel
5 FTW squats
alternate anterior tibialis (shin) 15lb dumbell raise w/ 7+8 knee tucks.
3x9 calf raises eccentric+concentric
empty bar single-leg good morning 5+5
stationary bike: 25min, 6.1mi (notably low HR around 130, but breathing not as good today?)
HRV: 60 right before 6am (57bpm).
Sunday, June 5, 2011
in theory light
Yesterday (Sat Jun 4):
went to gym, but went back to bae after 12+12 shoulderstand squats, foam roll
Today (Sun Jun 5):
10 wall pushups
10 door pulls
foam roll: sides of lower calves a little tight, quads tight (but not as bad as earlier this week).
12+12 shoulderstand squats
3x8 step-ups medium box (better than earlier this wk)
2x8 concentric+eccentric calf raise, 1x8 eccentric calf raise
7+7 knee tucks
tempted to do power cleans.
3 hang power clean 95lb
2 front squats 95 lb
1 overhead squat empty bar
4+4 65lb split clean
empty bar 5+5 split squat
26min/3.5mi stationary bike (4 sets of 25s standing cycle)
stretch: calves not as tight as earlier this wk, L calf a little tight.
adductor + PGM relatively tighter: need more sideways strength (standing cycle should help)
got ithlete HRM+HRV apps.
5p (pre-workout): 61.8 HRV, 56.6 HR (seated, lying back)
went to gym, but went back to bae after 12+12 shoulderstand squats, foam roll
Today (Sun Jun 5):
10 wall pushups
10 door pulls
foam roll: sides of lower calves a little tight, quads tight (but not as bad as earlier this week).
12+12 shoulderstand squats
3x8 step-ups medium box (better than earlier this wk)
2x8 concentric+eccentric calf raise, 1x8 eccentric calf raise
7+7 knee tucks
tempted to do power cleans.
3 hang power clean 95lb
2 front squats 95 lb
1 overhead squat empty bar
4+4 65lb split clean
empty bar 5+5 split squat
26min/3.5mi stationary bike (4 sets of 25s standing cycle)
stretch: calves not as tight as earlier this wk, L calf a little tight.
adductor + PGM relatively tighter: need more sideways strength (standing cycle should help)
got ithlete HRM+HRV apps.
5p (pre-workout): 61.8 HRV, 56.6 HR (seated, lying back)
Wednesday, June 1, 2011
convictC
wed 01 jun
decided to incorporate CC progressions / take a break from BB work
morning: apple & granola & decaf green tea
around L calcaneus, a little to midline, pain 2/10 (was VFF last night w/o prob, but perhaps too much)
foam roll: both soleus tight, R quad less tight compared to yesterday, L quad somewhat tight, work on PGM both sides. L of t-spine, stretch fwd/side. need to stretch L soleus lots (gastroc some too).
1x10 wall pushup (R fingers still tight, but better than last yr)
1x10 door pulls
2x10 shoulderstand squats (this time touch knees to head)
2x5 knee tucks -- these are the weakest of all 6 (last 4 + bridging)
6.5mi / 25min stationary bike
thu 02 jun
didn't sleep last night. lots of SMR w/ tiger tail, foam roller.
foam roll, tight left L lower leg & left R lower leg, quads. AIS stretches.
shoudlerstand squats, knees to head, 10 reps, some single leg
5+6 knee tucks (oh wobble wobble)
1.25mi / 6 min stationary bike (R knee went wah wah)
gym three days in a row! today was light
decided to incorporate CC progressions / take a break from BB work
morning: apple & granola & decaf green tea
around L calcaneus, a little to midline, pain 2/10 (was VFF last night w/o prob, but perhaps too much)
foam roll: both soleus tight, R quad less tight compared to yesterday, L quad somewhat tight, work on PGM both sides. L of t-spine, stretch fwd/side. need to stretch L soleus lots (gastroc some too).
1x10 wall pushup (R fingers still tight, but better than last yr)
1x10 door pulls
2x10 shoulderstand squats (this time touch knees to head)
2x5 knee tucks -- these are the weakest of all 6 (last 4 + bridging)
6.5mi / 25min stationary bike
thu 02 jun
didn't sleep last night. lots of SMR w/ tiger tail, foam roller.
foam roll, tight left L lower leg & left R lower leg, quads. AIS stretches.
shoudlerstand squats, knees to head, 10 reps, some single leg
5+6 knee tucks (oh wobble wobble)
1.25mi / 6 min stationary bike (R knee went wah wah)
gym three days in a row! today was light
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