Monday
Off
Tuesday
AM: Upper body weights at the gym (forgot the note
pad, so no tallies):
Superset db shoulder press X db bicep curls
Superset close grip row X push-up
Tricep push-downs
Wednesday
Off after aborted run
Thursday
AM: Weights at the gym:
Pull-ups: 12 (wide), 10 (wide), 6 (close)
Push-ups: 40 normal; 15,15 on upside down half
ball
Chest butterfly machine: 80X15X2
Superset dips X db side raises: 15/25X10; 20/25X10
Sequence: 80 crunches, 15 leg raises on the
ground, plank 1 minute, 50 crunches
Friday
Off
Saturday
AM: Weights
Free squats: 2X15 just to warm; quad extensions:
60 (warm), 90X18, 130X12, 150X10; calf extensions: 70X20X2 (just to warm) + 10
slow for soleus
Superset db shoulder press X db bicep curls:
35X15/25X12; 40X10/25X12; 45X8/30X10
Superset push-ups X pull-ups: 25/10; 18/8
Sequence: 50 crunches, 30 leg raises, 1 minute
plank
Sunday
Off
Push-ups: 1 minute (45), 1 minute rest, 1 minute
(25)
Pull-ups: 1 minute (16), 2 minutes rest, 1 minute
(10)
Dips: 1 minute (25), 1 minute rest, 1 minute (15)
Hanging straight leg raises: 15, 15
I mostly just rested the leg this week in addition
to lots of ice, compression, and elevation. Some more serious rest
initially would have prevented the compensation that resulted in this injury,
but of course I failed to realize that it might escalate. After trying to get
out Wednesday, I came to grips with needing to rest until the beginning of the
week ahead. I spent a lot of time the last couple days massaging out my soleus
on a tennis ball/foam roller. It had gotten fairly tight the last couple days,
which was probably putting an additional strain on the Achilles. I seem to have
loosened all the soreness out though, which should help the Achilles recover.
On the other hand, it appears I have regained some upper body strength that has
been gone for a bit.
Week Ending
February 24, 2013
Monday
AM: Jogged a mile on the flat trail portion at
Lake Johnson. The Achilles feels better, but isn’t back to where it needs to
be. No more attempts for another week and I’ll likely start back with
non-impact activities. April isn’t looking good as far as racing, but I’ll see
what sort of progress I can make in March. I have some long solo runs I’d like
to do in the mountains this summer, which are actually inspiring me the most
right now.
Weights:
Push-up/jack knife combo on the stability ball:
2X15
Planks with rolling jack knife on stability ball:
8,10
Superset pull-ups X dips: 12/23; 10/15
Superset side raises X db tricep overhead
extensions: 25X8/20X12; 25X8/ 20X12
Hold pike position on dip bar (feet parallel to
ground): 10 sec, 10 sec
Straight leg raises: 15, 15
Tuesday
AM: Weights
Superset incline press X db bicep curls:
35X15/25X12; 50X10/25X12
Smith machine inverted pull-ups: 15, 12, 10
Seated rows X close grip push-up: 75X12/25;
120X8/20; 120X8/20
3X with 1 minute rest between sets: plank 1
minute, 15 leg raises, 50 crunches
Wednesday
Off
Thursday
AM: Weights
1 minute push-ups with 1 minute rest in between:
43, 24
1 minute dips with 1 minute rest in between: 25,
20
1 minute pull-ups with 1 minute rest in between:
17, 10
Push-downs X curls: 80X15/50X15; 110X12/80X12;
140X10/110X10
Straight leg raises: 20, 20, 15
Friday
Off
Saturday
AM: Weights
Warm-up
3 supersets of pull-ups (10) X push-ups (30) X
sit-ups (20)
3 supersets of dips (20) X side raises (25X8)
150 crunches X 10 leg raises
30 sec side planks X 20 leg raises
Some eccentric calf raises
Sunday
AM: 3 mile walk around Lake Johnson
I have taken another full week off from running to
make sure that the Achilles fully resolves itself. I have been massaging and
doing some eccentric exercises daily and it seems to have turned the corner. I
am planning on doing non-impact cardio this coming week, along with some
strengthening. I have a lot of running ahead of me this year so taking an
actual break for once should pay off towards the end of the year. Moreover, it
has allowed me to regain some good upper body strength. I am not worried too
much about losing aerobic fitness as it takes a bit longer to truly begin
losing endurance. I likely have lost some on the high end, but that’s ok. I
still think that I’ll be able to race in April with a good block of training in
March, but I’ll make a decision about that in the weeks to come.
Sorry to hear about these setbacks man. Just give it time like you are, because as you said you wont lose the endurance fitness as opposed to what you could lose if the injury is instigated again. We are all injured at some point during the year. It will be that much greater when you can get back out.
ReplyDeleteInjuries are never easy, but at least they give me more appreciation for the simple act of being in the mountains...whether it's 5 miles or 20. It's easy to brush off the warning signs when you're having so much fun chipping away at the miles. I'll suppose I'll learn and have a better year because of it! Thanks for the line!
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