Mon - 10 min elliptical + 2 miles on treadmill (2 hour break during practice) + 3 miles on treadmill
Tues - 10 min elliptical + 5 miles on treadmill (36 min...7:12 pace).
Wed - 20 min elliptical + 5+ miles outside with the team. Nothing super faster, but glad I was able to get outside.
Thurs - 4 miles at 7:30 pace on treadmill
Fri - off
Sat - 6 miles in Cleveland with Jeremy and Wheeler. 7:40 pace (snowy/icy in spots)
Sun - off
Total Mileage: 25
Wednesday Weight-In: 186
Monday, February 23, 2015
Monday, February 16, 2015
Weekly Training Update (Feb 16th - Feb 22nd)
Mon - 10 min elliptical + 2 miles on treadmill (2 hours of practice) + 3 miles on treadmill
Tues - 10 min elliptical + 5 miles on treadmill (7:20 pace)
Wed - 10 min elliptical + 4 miles on treadmill (7:30 pace)
Thurs - Due to cold, school had a 2 hour delay. I got in early and worked out in the morning. 40 min elliptical + 20 min bike (5 min warm up, 6x1min hard/1 min easy, 4 min cool down).
Fri - 10 min elliptical + 5 miles on treadmill
Sat - 4 miles at 7:05 pace (outside) + 30 min aquajog
Sun - Cross Train - 20 min elliptical, 20 min bike, 20 min open stride
Total Mileage: 23 miles
Wednesday Weight-In: 190
Tues - 10 min elliptical + 5 miles on treadmill (7:20 pace)
Wed - 10 min elliptical + 4 miles on treadmill (7:30 pace)
Thurs - Due to cold, school had a 2 hour delay. I got in early and worked out in the morning. 40 min elliptical + 20 min bike (5 min warm up, 6x1min hard/1 min easy, 4 min cool down).
Fri - 10 min elliptical + 5 miles on treadmill
Sat - 4 miles at 7:05 pace (outside) + 30 min aquajog
Sun - Cross Train - 20 min elliptical, 20 min bike, 20 min open stride
Total Mileage: 23 miles
Wednesday Weight-In: 190
Monday, February 9, 2015
Weekly Training Update (Feb 9th - Feb 15th)
Mon - 10 min elliptical + 5 miles (did most of the workout with the team...1 mile w.u, fartlek 8x1min hard/2 min easy, 1 mile cooldown...made it 3.1 miles during the workout average pace for the workout was 7:12...obviously this fluctuated because it was a fartlek) + 20 min elliptical
Tues - 4 miles at 8:08 pace with the team + 40 min elliptical
Wed - 15 min elliptical + 4 miles
Thurs - 40 min elliptical + 30 min bike
Fri - 10 min elliptical + 4 miles (treadmill...7:23 pace) + 30 min aquajog
Sat - 20 min elliptical + 3 miles (treadmill...7:35 pace) + 20 min open stride
Sun - 20 min elliptical + 20 min bike (8 miles...1/4 hard, 1/4 easy) + 20 min open stride
Total Mileage: 20
Wednesday Weight-In: 193
Tues - 4 miles at 8:08 pace with the team + 40 min elliptical
Wed - 15 min elliptical + 4 miles
Thurs - 40 min elliptical + 30 min bike
Fri - 10 min elliptical + 4 miles (treadmill...7:23 pace) + 30 min aquajog
Sat - 20 min elliptical + 3 miles (treadmill...7:35 pace) + 20 min open stride
Sun - 20 min elliptical + 20 min bike (8 miles...1/4 hard, 1/4 easy) + 20 min open stride
Total Mileage: 20
Wednesday Weight-In: 193
Tuesday, February 3, 2015
Weekly Training Update (Feb 2nd - Feb 8th)
Mon - 20 min elliptical + 4 miles (treadmill at 7:19 average) + 20 min open stride
Tues - 20 min elliptical + 3 miles (treadmill at 7:40 pace)
Wed - 50 min elliptical
Thurs - 10 min elliptical + 4.5 mile run (treadmill at 7:33 pace. felt good) + 20 min elliptical
Fri - 10 min elliptical + 4 mile run (treadmill 7:38 pace) + 30 min aquajog
Sat - 2 mile run outside (7:30 pace)
Sun - off
Total Mileage: 17.5
Wednesday Weight-In: 196
Tues - 20 min elliptical + 3 miles (treadmill at 7:40 pace)
Wed - 50 min elliptical
Thurs - 10 min elliptical + 4.5 mile run (treadmill at 7:33 pace. felt good) + 20 min elliptical
Fri - 10 min elliptical + 4 mile run (treadmill 7:38 pace) + 30 min aquajog
Sat - 2 mile run outside (7:30 pace)
Sun - off
Total Mileage: 17.5
Wednesday Weight-In: 196
Sunday, February 1, 2015
7 Month Post-Op Recap (Headed in the right direction)
This past month wasn't quite as busy as the previous one, but it has proved to be a big stepping stone in my Achilles rehab. I have noticed a substantial shift in the right direction. My running mileage is starting to increase, pain is lessening, and starting to lose some weight.
To start, it's finally nice to be running some type of mileage where I feel like I'm getting in some training. As I foreshadow through this upcoming month, I'm excited to see how things go. Since I'm running more, I also get to cross-train less. This is a good thing.
My medial pain is significantly better than it was a month ago. I also feel like I'm getting stronger. I really hope things continue to head in this direction. I have been doing my best with the PT. I spend about 1 hour each night strengthening and stretching. 2x(Eccentric heel drops (80), double leg heel raises (40), single leg heel raises (25 each leg), single leg squats (3x9 on the 3 different planes for 81 total), balancing for 1 min (on each foot) on an inflatable balance pad) + Theraband work (100 planter, 80-100 on each side, 100 circles, 150 dosiflex)+2x(2:30 double leg heel raises off a step, 3:00 of calf stretch just letting my heels drop below my forefoot (use the bob for both of these) + 3x(1 min wall calf stretch straight leg, 1 min wall calf stretch bent leg) + Foam Roll (glutes, calves, hamstrings, quads). In bed, I usually use the stick (calves, quads, hamstrings, shins), rope stretch the hamstrings, and self-message/graston with a butter knife (graston everyother day) for 10 minutes. Depending upon time, I also will add in hip stretches, core, push-ups, leg swings, other theraband work (Flexor digitorum longus home exercise), etc. It seems like a rather extensive routine, but I've gotton used to it. My main problem is, something I don't have enough time to do everything. For the most part, I've done a good job keeping up with it.
Over the past month, I've been making a conscious effort to eat healthier and lose some weight. I am definitely not where I need to be, but it takes time, and I feel like I'm headed in the right direction. Hopefully if I continue to make healthy food choices and up my mileage the lbs will continue to shed, and I'll get back into shape.
To start, it's finally nice to be running some type of mileage where I feel like I'm getting in some training. As I foreshadow through this upcoming month, I'm excited to see how things go. Since I'm running more, I also get to cross-train less. This is a good thing.
My medial pain is significantly better than it was a month ago. I also feel like I'm getting stronger. I really hope things continue to head in this direction. I have been doing my best with the PT. I spend about 1 hour each night strengthening and stretching. 2x(Eccentric heel drops (80), double leg heel raises (40), single leg heel raises (25 each leg), single leg squats (3x9 on the 3 different planes for 81 total), balancing for 1 min (on each foot) on an inflatable balance pad) + Theraband work (100 planter, 80-100 on each side, 100 circles, 150 dosiflex)+2x(2:30 double leg heel raises off a step, 3:00 of calf stretch just letting my heels drop below my forefoot (use the bob for both of these) + 3x(1 min wall calf stretch straight leg, 1 min wall calf stretch bent leg) + Foam Roll (glutes, calves, hamstrings, quads). In bed, I usually use the stick (calves, quads, hamstrings, shins), rope stretch the hamstrings, and self-message/graston with a butter knife (graston everyother day) for 10 minutes. Depending upon time, I also will add in hip stretches, core, push-ups, leg swings, other theraband work (Flexor digitorum longus home exercise), etc. It seems like a rather extensive routine, but I've gotton used to it. My main problem is, something I don't have enough time to do everything. For the most part, I've done a good job keeping up with it.
Over the past month, I've been making a conscious effort to eat healthier and lose some weight. I am definitely not where I need to be, but it takes time, and I feel like I'm headed in the right direction. Hopefully if I continue to make healthy food choices and up my mileage the lbs will continue to shed, and I'll get back into shape.
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