24 April 2013

strengthening | bike commute | cardio | treadmill run

Headline: Martin runs for 15 minutes with no pain!

Byline: Martin has a revelation about why working out and doing rehab has been so difficult lately... I have been alone! Looking back on these last eleven weeks since my injury I have ridden my bike with anyone else exactly three times and for sure I have never done any of my stair workouts or indoor rehab stuff with anyone. I guess I like the company of my friends.

ASIDE- it's funny (read: interesting) how much of a lift these silly treadmill runs are giving me. So far they not the least bit boring and the time seems to fly. I think I am actually looking forward to doing a few more minutes and am bummed when I need to shut it down. What a huge contrast to when I was running on the treadmill for recovery or extra volume. That was BORING. It's a prime example of the Tom Sawyer Syndrome I think.

It was even nicer out today (by a couple of degrees anyway) than yesterday so I again took the long way home. Beautiful. This time it was a legitimate sleeveless shirt day so of course I obliged.

Today was also my first day doing dynamic hops and jumps for rehab to strengthen my ankle! That's progress for sure.

I had very little time for indoor cardio today so cut the elliptical trainer short so that I could could go as long as I had planned on the treadmill.

It was kind of windy out today and luckily it was blowing from the NW so I was flying along the bike path in Myrtle Edwards Park. Good times. Even on a town bike with platform pedals.

Sleep 6
Waking HR  
Body Weight 12:00 PM - 181 lb.
Body Fat  
Breakfast  
Lunch  
Dinner  
Workout Food water
Injuries  
Therapy  
Time of Day strengthening - 5:30 AM
elliptical trainer - 12:30 PM
treadmill run - 12:45 PM
Workout Type strength/rehab
endurance
Weather low to mid 60s, sun, dry, some wind
Course
walking lunges 260 (10 trips up and down the exercise studio)
lateral step jumps 3 x 60 sec each leg
fast step ups 3 x 60 sec each leg
calf raises 3 x 10 each leg
wobble disk 2 x 60 sec each leg
push-ups 20/14/10
ball leg lifts 3 x 15 each leg
plank 2:00, 60 each side
twisters 50 each side - 12 lb.
leg extensions 100
back extensions 3 x 30
elliptical trainer - 13 incline, 13 resistance
treadmill - flat
Results  
Time elliptical trainer - 15 min
treadmill - 15 min
Distance elliptical trainer - 1.9 miles
treadmill - 1.9 miles
Pace treadmill - 7:54 min/mile
Equipment strengthening - Brooks Green Silence
elliptical trainer/treadmill - Brooks Launch
commute - Raleigh Mojave 8.0, Garmin Edge 500
Clothing  

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