30 October 2013

weights | walk

I'll admit to being a tad sore this morning... It could be from weights Monday but more likely it was stairs yesterday.

I went and saw Neal Goldberg at FootWorks PT again today just to check in. I feel like I'm treading water here. On the one hand I want to let my IT band heal and on the other I want to do something so that when I can run again it isn't such a shock to the system. Knowing you are supposed to be resting one part of your body while trying to stay active and not knowing the most effective way to accomplish this is the kind of thing that drives me crazy. CRAZY.

And I got what I wanted!

Neal explained that running is mostly eccentric muscle contraction and there are ways to work this without actually running. He prescribed some heavier weights in the gym and suggested I lift the weight with both legs and then lower it slowly with one; repeat to failure. He also suggested some single leg stepping (lowering actually) exercises and since I am able to tolerate some impact currently, some hopping exercises as well. Hopping around is okay because it does not last as long as running.

He told me that cycling, although great for cardio, is concentric muscle contraction so won't help me run per se.

Once again, I have my rehab work cut out for me. This is good in that I like moving forward with purpose but god am I getting tired of doing stuff other than what I really want to do. I know, pity me.

Sleep 6
Waking HR  
Body Weight  
Body Fat  
Workout Food water
Time of Day weights - 5:30 AM
Workout Type strengthening
squats 3 x 20 - 95 lb.
incline press 3 x 30 - 110 lb.
donkey kick 3 x 30 each leg - 40 lb.
leg extensions 3 x 30 - 75 lb.
leg curls 3 x 30 - 75 lb.
calf raisers 2 x 20 each leg
Time weights - 45 min
Equipment walk - Garmin Fenix
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