PM Anna for massage, box jumps and squats, generally when I squat I'm doing very light
weight but Anna wanted me to get in the range of a full squat PB so we could use it to
set my regular weight at proper percentages. I ended up at 175 which is basically my
bodywieght. Anna seemed sure I could do more but we were out of time and frankly I
couldn't do much more.
Tuesday AM no run late night at Vet last night, Uta had an allergic reaction to something,
PM this run was actually really late because I had my annual physical after work, 4 miles solo
in 25:51, box jumps after, 10x20in, 10x24in, 6 x 30in tot. 4
Wednesday AM 4 miles solo on roads, Uta has the next few days off while she is doped up on
benadryl, 27:23 tot. 4PM 4 miles in 25:57, box jumps after 10x20in, 10x 24in, 10x30in, tot. 4
Thursday AM 4 miles in 26:56, tot. 4
PM 2+ warm up, 15:08, basic drills- a skip, b skip, a+c skip, backwards skip, side skips,
side cross over skips, ankle dribbles, 400m at tempo effort-79.3, 30x100m on the
minute- i.e. the next rep starts exactly 1minute after the last rep started, slowest was
16.4 it was the first rep, fastest was 15.4 it was the last rep, I averaged just under 16 for
the full thing, just about a half mile cool down tot. 5+
Friday AM 4.1 miles with Uta, in 25:11. This was at about 10:30am because I had the day off and did
blood work for my annual physical in the morning tot. 4.1
PM road 4.3 miles first 3.1 with Melissa and Uta, in 30:48 tot. 4.3
Saturday AM 6 miles give or take around Phillips Academy while Melissa did a workout, did the first
14mins with Melissa and Uta, rest solo, 41:17 tot. 6
PM porter road 4mile solo 26:51 tot. 4.1
Sunday AM at Chelmsford rail trail, walking drills- a walk, b walk, a+c walk, backwards walk, both sideways walks, 2.6 mile warm up in 18:23, drills- a skip, b skip, a+c skip, backwards skip, 2 mile tempo from 6 mile mark to 4 mile mark- light wind at back and I think this direction is slightly down hill though this trail is so flat it is very hard to tell-10:20.88(5:09.33/5:11.57), drills- fast exchange, straight leg skip with left A skip, straight leg skip with right A skip, straight leg skip with alternating A skip, (3:58), 2 mile tempo from 4 mile to 6 mile mark- 10:33.80(5:15.85/5:17.95), drills- side skip, side skip with cross, ankle dribbles, calve dribbles(3:37), 2 mile tempo from 6 mile back to 4 mile- 10:16.66(5:08.14/5:08.52). 0.6 cool down in 4:24. Depending on if you count drills or the jog backs on drills towards the distance or not something in the 9 to 10 mile range for a total distance.
PM Bikram Yoga for 90mins. Seemed to help the knee. Felt good overall.
Summary Back moving forward again. Around 53 miles for the week two workouts that I'm quite happy with. Some tightness behind the left knee which seems to be a reaction to actually toeing off on that side. Something to watch and work on but not something I'm freaking out about. Pelvis/hip seems much improved. Hopefully stretch the miles to the 60-70 range this week and get a moderate effort in addition to the two main sessions.