Training Log Archive: LiveWideLoveDeep

Same routine with extra rolling.

Monique dug into my calves last night and again on strength and ROM increasing the layers of a two huge knots slowly coming to surface and going away. Popping and cracking my way to happiness and realize how long overdue this has been. Spraining ankles and s tissue, etc finally getting needed attention. Knee and ITB was still sore after getting back yday but gone this morning and after ride.

Walking just about normal but pressure is off "that" area and with ROM and now more strength in the area I can roll off big toe with no pain. Last night there was some pain rolling off big tow and into knee/ITB but iced again after and noticeably stronger in gym yday and with all band work. Last week I could not even extend or hold eccentric w/out falling down and now full single leg with no issues. Very pleased with progress but still a long ways out.

Rolled down 133 to Dana Point and back for a long coffee stop w/ Monique. Still using MTB shoes and noticed spindle is in front of foot bone -more conservative and prob what I need.

First real ride no ez since race and only a couple time feeling shin. Legs feel like they are rested at the cellular level like never before. Sloppy at first but on the way back / looking back it was on. Never had a rest like this before and super positive for the late summer.

Walking as normal as I have been so far after the ride. No pain and just a very small hitch at foot fully extended back. Can calf raise all the way w/ zero pain and ROM is better than it has been in years. Weak muscle = tight muscle.

3x15 - SideExt, BackExt
3x30 - hanging knee ups
3x30 - abdominal 36kg
3x30 - INS #115
3x20 - DB pullovers #30
3x30 - seated calf raises #10, #20, #30
3x30 - leg curls #45
3x15 - Shoulder Press #25
3x15 - Chest Press #25

Down to Oside in the morning after a very, very, very long night w/ Dave and crew in Santa Monica. Got home after 3am and up at 5:30 with a few 10min pees in between. Rode around the race a bit but limping still and same as last few days. Surprised I was not more tired but I have not been doing much either.

took a break from the PT and calf stuff today - some pain in both ankles from new ROM and just didnt make it a priority. Feeling the same again off and on and just want to walk normal. Knee and inside of shin/ITB all starting to get sharp pains prob from the limping

Got up super early for some MTB action! Hollywood and Vine to HWY 2 up to Clouds Burst and moto madness with Dave. Boots locked in ankle but still feeling pain and esp pulling the bikes over rocks a few times and the crash I had on the climb. Everything is a little less fun when your hurt but still an awesome day with my brother. Also had a bunch of good memories on those mountains - Climbing crew w/ Keevin, pacing Mike Le Roux, Brick workout before Kona with Monique, watching Christian and Gary blow up, pacing Keira at AC100... "its not what you do but who you do it with". I am a very blessed man and grateful for the experiences.

same PT as last night but added
3 rounds myrtle
4 x 90sec planks + side p w/ 10 leg lifts
monster walks
lost of foam roller time + little D stick + ball

more proof that doing "nothing" gives you nothing. Hard to do these and hurts with the direct lifting (that same flex spot) but best progress yet and almost walking without a limp and pain this morning. Its a nerve. Josh came over last night and pointed out the low back/glute connection and worked on it a bit. Explains why the bike was causing it and why that exact spot for nerve, etc. Lump on shin almost completely gone this morning...

EZ spin on the path out to Portola and back. Makes it clear looking back and watching foot/ankle at 3-0-clock...

Nice to get out and enjoy the morning

On waking after hot shower, stretch and 1 round myrtle. Also have been wearing new kicks (trashed about 16 pairs of old shoes) with Sole insoles around the clock. PT also noted my right arch is higher = tighter and got agressive on it yday so taking it ez today. Last thing I want it to transfer to pf or something.

My Home Exercise Video List
2-Up 1-Down
Dorsiflexion- Resistance Band
Eversion- Resistance Band
Foam Roll X
Gastroc Stretch Slantboard
Tennis Ball Toe Crunches
mobility WOD ankle pulls

3 sets 15-30 each

Cold morning swim in super clear water w/ Ryan and Nick from 42nd out and back.

Limping and gimping along but felt good in the water. One of the clearest days I have seen at Newps and fun swim but still pretty cold unless moving

Made more progress in the 2nd half of the day than I have in the last week+

Almost didnt go to PT b/c I didnt think I could do anything but super stoked I did. Found out exactly what hurts - movements, range, etc and maybe more importantly what does not hurt it - I have some stuff to work on now.

Basically, tendinitis of ATT and slight impingement when ankle is flexed at more than 90degrees. That is the ONLY time I have pain when the muscle is working. No ligament, split, sfx type stuff. Explains the left foot first down stairs, foot behind walking, top of pedal stroke, etc.

Very ez ride while M ran Back Bay

Could feel exact angle and sharp pain pushing - 3 o clock / Q ring load. Once I put my ankle in another position - either toe pointed or flex all the way down I had zero pain. Zero! I could stand etc and plenty of power without any issues. THAT spot in the stroke/walk has issues. Working on getting "space" with PT and addressing weakness but still unknown of why its pulling on that spot or why

Been skipping out on Yoga for fear of putting load on leg. After PT I realized how much I need to get that ankle moving. Lots of progress today in ROM and probably saved myself before with all the y sessions...

Got R heel to get down and ~~almost walked out of there normal and pain free. Got back on roller, ball, etc at home and big day ending with the bucket again. long road. baby steps.

3x30 DL #45, #65, #95
3x10 Shoulder Press #95
3x20 cable rows #70
3x15 Dips -#90
1x25 Wood Chops (hurt shin)
3x30 X up leg lifts
2x15 Back Ext
1x20 leg ext #50 & 3x10 single leg ext #35 (ez load)
3x30 standing donkey kicks on machine(9) #70
1x20 leg curls #40 & 3x10 single leg ext #20