Training Log Archive: DWildfogel

6 x (walking up the driveway backwards)

2 sets: 12 x toe raisers, each leg; 24 x step ups (3 steps)

The two thera-ring exercises: 3x each leg, hold for :35, rest for :25. Sometimes did less rest and a little more holding, up to :45 for the last reps.

The two stretching exercises, :40 hold, :40 rest, only 2 sets each. Doing it right now, but they still irritate my back just a bit.

The usual weekly accumulation of morning exercises: stretching, strength and balance.

Lake Ranch Reservoir. Walk out to near side of lake and a drop more (while L runs to the far side) and back. Walked pretty fast; indeed, some of the splits aren't that much slower than when I run these days. Jogged four times for about 30 secs each, but with very short steps, not going much faster than walking. Knee held up pretty well.

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Theraband interleaved with core, adductors, weights. Pushed everything to the max. Didn't do hip exercises because they're just easier versions of the PT exercises I'm doing this week but not doing today.

[Strength exercises]

Did the four exercises from Kevin, 35 second holds with 25 second rests (a few times rested for 35 seconds), alternating legs. These are tough.

Didn't seem to be doing the stretches correctly as I didn't feel anything in my quads or glutes. Later realized I was trying to tilt my hips in the wrong direction. All I got of that was a sore lower back :-(

Had planned to do a full workout, but ran out of time, so just did one set each of the three theraband exercises and the two weight exrecises.

Lake Ranch Reservoir. Brisk walk with Louise, to "fern creek" (one mile mark) and back. Managed to be out there during the only time it rained all day. Did a little walking backwards: when I had surgery on my left knee in 2000, did a lot of walking backwards in my recovery (recommended by Stan Nakahara) to strengthen hamstrings, glutes and quads.

Did the four exercises I learned at Kevin's yesterday, alternating between legs. Started off with only 20 seconds rest, but after the second set of the first exercise went to 30 and then later 45. Also, only did two sets each of the last two exercises, and only held them for 45 seconds as my legs got very tired. (Also held the last set of the second exercise for only 45 secs.)

These were really tough and left me rather exhausted, plus my left (supposedly good) knee ached for a while afterward.

Did these at home, but I'll still put them in the PT category. Supposed to do these every day. Scheduled to see Kevin again next Tuesday, at which time he will add further exercises, so my goal it to be able to do all four of these for the full amount of time by then.

[Physical therapy]

Went to see my favorite DPT, Kevin Vandi at his new place, The Competitive Edge. He's had me run on a treadmill a bit (not too much because of my sore knee); he's got a cool set up where cameras record you from several angles and then the video can be played back simultaneously and in slow motion so your form can be analyzed. Then he had me do a number of tests where, while I'm laying on my back, he puts my leg in different positions then tells me to resist while he pushes hard in a certain direction. There was only one position where I couldn't resist. That, coupled with the video analysis of my running stride, led Kevin to conclude that what I have is a strained tendon that connects my quad to my knee, and that, furthermore, this due to not having strong enough hip muscles and glutes plus not engaging those muscles properly. So, the object of my PT will be to both strengthen those muscles (both legs) and to learn to engage them. To the latter end, he placed a sensor on my right hip while I did the first two of the four exercises I'll describe below; I could then see a big screen with a graph on it, showing to what extent my hip muscle was engaged while I was doing the exercises, which allowed me to "search around" and try to push the graph higher, which should help me figure out how to "engage" those muscles with regularity.

The exercises (each held for one minute followed by one minute rest, repeated for a total of 3 times):

1. Laying on the left side with a yellow Theraring (small theraband in the shape of a circular band) around my lower thighs, raise the right leg, keeping it straight, and hold.

2. "Dog pee on hydrant". On hands an knees, with Theraring again around lower thighs, raise the right knee out to the side and hold.

3. Quad stretch. Standing, with back to a massage table, bend right knee and place toes on the table, then rotate top of hips back to stretch quad, meanwhile engaging hips and glutes.

4. Another quad stretch. Right knee on the ground, left leg with foot on the ground, knee bent at a right angle. Again, rotate top of hips forward and hold.

Found all of these difficult to hold for the full minute, but pushed through.

Think these will really help, not just to recover from the present injury but also to make me stronger going forward. It's quite clear that I generally over work my quads and this program should help a great deal.

[Physical therapy]

Knee seems rather better today, though at one point, just for a moment, it kinda gave out on me. Didn't take much ibuprofen, and didn't ice except for an ice massage when I first got up.

C • Hopefully PT will help 1