Swimming 15:00 [2] 0.73 km (20:33 / km)
10 swim, 4 water run, 5 swim, 8 water run, gym/stretch/strength, 6 elliptical
Deep Water Running 12:00 [1]
4 min, then 8 min. Leg a little light burning during end of the 4-min set and the early/middle of the 8 minute set. 'warmed up'? to almost no pain by the end.
Light pressure seems to be a surprisingly touchy thing - by adjusting the seem of my swimming shorts, and moving where it presses on the hamstring, I can go from lightly annoying pain to no pain. It's not like it's any tighter than the other leg - just that the L-hamstring is senstive to the pressure...
Other Aerobic 6:00 [2]
Elliptical backwards, level 4, 50rpm
Strength (Long PT) 15:00 [3]
Long PT has been modified a bit, and now includes:
Stretch
- Hams: straight, IT & eccentric (same)
- Quad, hip flexor, IT, calf (mostly same, ex. hip flexor now done with front foot elevated and back knee not on ground)
- Hams - Extra L-leg (and less R-leg) single leg stretch whenever burn is present - standing with one leg up in front. ( This seems to help in Florida & after a 'Sprint' walk a few months back too - to quell burning as soon as it starts. )
Exercises
- Bridging, feet on ball, with slow roll-off of ball (eccentric hams + balance)
- Prone plank (1-leg at a time for 5 sec each) & pushups (same)
- Laying on back and 'running' with knees bent and pelvic tilt (lower back held firmly to mat, alternating lifting opposite arm-leg pairs.)
- Hamstring weight machine (on stomach) - both-legs do concentric, then slow eccentric motion with L leg. (did 15x15lbs today, vs. 10x10 lbs on Monday - a big jump, but 10x10 was exceedingly easy and even 15x15 was pretty easy)
Pain:
None at the end of today's workout. Nice.