Sumo Dead Lift - # 245 5, 5, 5
Sled Drag - 105 LB. Pulling through legs 50 feet x 3
Glute/Ham Raise with #25 plate 6, 6, 6
Squat with Green Bands - 45x8, 65x5, 95x3
Free Squat - 185 LB - 3 reps
DB Thruster 20's. 30's. 40's
5/1/11
April 30th Strength Training Upper
Hand Stand Pushups - 5, 5, 5
Medicine Ball Throw #20 ball - overhead/underhand mixture of throwing 3 sets 10 reps
Tire flip # 295 - 50 feet
Went back to my sports medicine chiropractor this week, he injected the knots in my foot with a magnesium/lidocaine injection. If this does not work he is going to refer me to a Podiatrist. So far 6 months, three doctors nobody can find a solution. Very discouraging but I'll keep training hard and light to moderate running
4/28/11
April 27th Run
Light run today, continue active recovery. Lots of stretching and Ice
Run easy 5K with Mike. 28:00 9:12/mile
Run easy 5K with Mike. 28:00 9:12/mile
4/27/11
April 25th Strength Training Lower Body
Squat - 115x10, 135x8, 155x5, 175x3, 185x3
KB Swing #55 15, 15, 15
Reverse Hyperextension - 10
Toes to Bar - 8, 6, 6
4/24/11
April 24th Interval Run
Training is slow and scaled back currently. New Baby in the house!
Continue to run through active recovery. Doc identified a knot deep in the plantar fascia, now we will try to correct it.
.75 mile warm up easy pace
4x400 m with 2min rest
1:46
1:39
1:36
1:37
.75 mile cool down
Stretch/ Roll out calves / Ice foot
I have not run intervals in months, felt good. Some mild foot discomfort. Ran around 85% looking forward to getting my 400 m back under 1:30
Continue to run through active recovery. Doc identified a knot deep in the plantar fascia, now we will try to correct it.
.75 mile warm up easy pace
4x400 m with 2min rest
1:46
1:39
1:36
1:37
.75 mile cool down
Stretch/ Roll out calves / Ice foot
I have not run intervals in months, felt good. Some mild foot discomfort. Ran around 85% looking forward to getting my 400 m back under 1:30
4/20/11
April 20th Run
Run 5K easy pace - 30:00
Ran for the first time in 18 days. Slow and short. Foot still hurt a bit. Doc says light running is ok during this healing process. I like that better than sitting around for a month and still be hurting. Active recovery. Felt good to run!
Ran for the first time in 18 days. Slow and short. Foot still hurt a bit. Doc says light running is ok during this healing process. I like that better than sitting around for a month and still be hurting. Active recovery. Felt good to run!
4/19/11
April 19th Strength Training Upper Body
Rope Climb 15 ft - 6 climbs mixture of arms only and double rope climb
Rope Pull ups - holding both ropes 3x3
Deadlift Bent Row Power clean combo - #95 - # 115 --- 3x5
Suit case lifts - 3x5
GHD sit ups with #20 medicine ball throw 10, 10
Rope Pull ups - holding both ropes 3x3
Deadlift Bent Row Power clean combo - #95 - # 115 --- 3x5
Suit case lifts - 3x5
GHD sit ups with #20 medicine ball throw 10, 10
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