Training Log Archive: MollyPIn the 7 days ending Apr 23, 2017:
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Sunday Apr 23, 2017 #
9 AM
Weights (Arms-core-legs) 40:00 [3]
4 PM
Walking / Hiking (Treadmill ) 10:00 [3] 0.42 mi (23:48 / mi)
5% incline.
Boot on.
Boot on.
Biking (Inside ) 20:00 [3] 4.0 mi (5:00 / mi)
Middle 14 minutes did 20 seconds faster and 40 second recovery.
Boot off.
Boot off.
Friday Apr 21, 2017 #
Note
PT today:
5 minutes pool walking (felt good, just out of time).
20 minutes biking, low...low resistance. Felt good to stretch those muscles, lots of tightness. No pain.
Band exercises, about 4 times today. About 10 times in each direction.
5 minutes pool walking (felt good, just out of time).
20 minutes biking, low...low resistance. Felt good to stretch those muscles, lots of tightness. No pain.
Band exercises, about 4 times today. About 10 times in each direction.
6 AM
Aqua running (Cloquet) 47:00 [3]
12 PM
Weights (Arms) 15:00 [3]
Weight machine at work.
Thursday Apr 20, 2017 #
Note
Saw Malcolm today. Lots of good advice was given, very glad I went! (even if doc didn't mention any PT until after I am out of the boot).
Malcolm said if I would have waited to do anything until after I get out of the boot (which would be 7 weeks) I would be REALLY stiff. He feels the doc is being way to conservative (I thought the same thing, but what do I know!).
He worked on my range of motion and massaged my foot (still bruised) and just got blood flow moving through there.
I have my foot and ankle taped up to help with blood flow and get rid of the excess liquid built up.
He gave me a list of things he feels I should start doing:
*Massage the foot and leg each night.
*Move my toes more.
*Work with the green band he gave me by putting it around the ball of my foot and work on some resistance in all directions.
*Stabilize myself between two chairs or something and do some squats (without boot), slowly work to a full squat, but start with a partial squat with a little weight on my bad leg and work on more and more weight as the days go on.
*Biking with little resistance (without boot), start with 20 minutes and work up to 30 minutes, do a little warm up and cool down then 20 seconds hard....40 seconds recovery and so on.
*Treadmill walking (with boot on). Start with 20 minutes and keep it at a 5-10% incline.
*Start walking in the pool.
****SIDE NOTE......any pain, stop!
Malcolm said if I would have waited to do anything until after I get out of the boot (which would be 7 weeks) I would be REALLY stiff. He feels the doc is being way to conservative (I thought the same thing, but what do I know!).
He worked on my range of motion and massaged my foot (still bruised) and just got blood flow moving through there.
I have my foot and ankle taped up to help with blood flow and get rid of the excess liquid built up.
He gave me a list of things he feels I should start doing:
*Massage the foot and leg each night.
*Move my toes more.
*Work with the green band he gave me by putting it around the ball of my foot and work on some resistance in all directions.
*Stabilize myself between two chairs or something and do some squats (without boot), slowly work to a full squat, but start with a partial squat with a little weight on my bad leg and work on more and more weight as the days go on.
*Biking with little resistance (without boot), start with 20 minutes and work up to 30 minutes, do a little warm up and cool down then 20 seconds hard....40 seconds recovery and so on.
*Treadmill walking (with boot on). Start with 20 minutes and keep it at a 5-10% incline.
*Start walking in the pool.
****SIDE NOTE......any pain, stop!
6 AM
Aqua running (Cloquet ) 45:00 [3]
5x5 minute intervals. 2 minute recovery between each.
6 PM
Weights (Core ) 20:00 [3]
Tuesday Apr 18, 2017 #
6 AM
Aqua running (Cloquet pool ) 56:00 [3]
6 PM
Weights (Arms and core ) 40:00 [3]
Monday Apr 17, 2017 #
Note
All day with no crutches. Nice to have my hands free!