Training Log Archive: Bags

30 min warm up. Leg and arm bands; foam roller with floor leg lifts; reduced floor core; 15 PU, standing leg drills and lite stretching.

Was just going to walk...after running across street got into pattern of every quarter mile trotting 20-60 yards...a few were quicker but no sprints or surges...ironically right knee no issues but left knee with sleeve on felt a little unstable...not stiff or grindy just wobbly. Trotted along about a total of 3/4s of a mile.

No races planned so no stress or pressure to rush back into full training...if I even can do that.

An hour of leg/knee/core exercises to deal with knee stretching, pain/arthritis and strengthening. Found a new guy...name of site misleading, "Tone and Tighten" but what I watched was for what I've already mentioned.

Started out to do 6 then added half mile twice so like the olden days of 50 years ago...and I was the kind of tired as I finished from a medium long run like a 12 to 13 miler when I could run 7 min pace or better.

50 min warm up. No free weights, reduced floor core/w/50 SU, 32 PU 15 + 17, standing leg drills, lite stretching, foam roller with floor leg lifts, arm and leg bands.

Felt lighter, stronger and smoother first 2 miles, after that about the same as Tuesday. At 2 miles R knee got grindy for about 50 to 100 yards but I just concentrated on form and that seemed to help things.

1st 3.5M .... 40:27 .... 11:33 pace
2nd 3.5M .... 34:25 .... 9:50 pace

Post run: rest of day could not motivate to do a 'real' session of additional leg/knee/core drills. I did do a random stretch here and there. R knee was slightly stiff/puffy during run again and post run I did ice and heat. Easing back towards whatever training knee will allow for.

Chrissy got her second shot Wed and so far so good. Sore arm and tired but nothing more. I'm waiting.

Rain off/on. Haircut appointment so tried to get out at 6:30 but stormed for about 20 minutes. 20 min reduced warm up of leg bands; reduced floor core; standing leg drills and leg lifts. Free weights for arms. Stayed in neighborhood. Walking really fast due to cutting things close thanks to the storm...it rained, sprinkled and stopped off on the entire way. Pleasant over all. Leg lifts.

Afternoon: Finished floor core plus 50 more SU and duplicated some stuff done this morning, arm bands and more leg bands, 20 more PU. 30 more min.

50 min warm up of everything but free weights. Floor core (no SU), leg lifts on floor, lite stretching, arm and leg bands, 17 PU. No foam roller or SU either.

Warmer today with some humidity, not hot and slight SE wind. Have iced and heated knee since Sunday. Decided to give it a go not knowing what to expect...right away my shoes felt good, which is a good sign...when I'm finicky about stuff like that I'm usually off...no issues with R knee at beginning also good.

Experimenting with wearing sleeve on L knee. It seemed to be working just walking around. Sure enough the sleeve seemed to be a slight distraction from totally concentrating on R knee. The knee did start to feel slightly stiff and 'puffy' after a couple of miles but it never got worse. Gradually sped up. Even did a few very short 5 to 15 step slight pickup just to try to stretch thing out...nothing like a surge or sprint just slight pace increase...that seemed to work well also.

Turned around at 3.5M and right away R knee felt stiffer so I'm thinking "CRAP" but then it eased off and stayed the same. When I finished everything seemed okay...icing now. In the coming days will work out what training I can manage.

1st 3.5M ... 41:55 ..... 11:59 pace
2nd 3.5M ... 35:49 ..... 10:14 pace

Very pleased. No way I expected to run 10:14 for second half as I turned back for home. Hoped for 11 min pace. Ice, heat and keep up Dr. Google Jo exercises, stretches and drills.

35 min warm up...full reps of arm and leg bands, 15 PU, floor core reduced greatly, standing leg drills full reps, lite stretching more than usual to loosen hams, quads, illio band, calves and knees, foam roller and floor leg lifts.

Legs heavy, not too noticeable walking except pace back to 'normal fast' versus the blazing fast walking of last week, but when I needed to 'dash' across the street or a side entryway my legs were heavy and sluggish. I will say R knee did not grind at all...experimented with wearing knee sleeve on left knee and a sleeve on R calf.

I alternated ice and heat treatments yesterday and also did 30 minute of the pos/neg electrical stimulus treatment...have a little hand held device that I use.

Afternoon: 35 minutes additional: finished floor core (including 55 SU) and repeated some things; floor leg lifts again; leg bands, free weights, 36 PU 16+20

Glad the race was not today instead of last Sunday. Wow. I was going to walk trot and play it by ear how much I ran/trotted but right from the beginning right knee was grinding. I stopped every half mile and stretched and that worked for about 100 yards or less. Goal was 11 miles...but about 4.25 within 100 yards I went from 11 to 9 to 7 as my goal. Walked in from 2.5M. Mostly walked anyway. Tried to go quarter mile without stopping to see if things went better but they didn't.

Counting resting for the race I've only run one or two workouts entirely plus the race and walked only many days and knee is more grindy than ever right now. Without pressure of being registered for a race I can just walk and see how things go.

I barely iced my knee this week and relied on stretching, walking mostly and those knee drills so icing back in the rotation. I'll keep at it even if I can only walk.