Training Log Archive: WyattIn the 7 days ending Mar 9, 2008:
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Sunday Mar 9, 2008 #
Walking (Treadmill) 20:15 [1] 1.84 km (11:00 / km) +55m 9:34 / km
shoes: R-NB 531's
L-Knee not 100%, but just a little stiff
Walking 20:00 [1] 1.1 mi (18:11 / mi) +20m 17:13 / mi
shoes: R-NB 531's
Picking up the nearby controls for a little DVOA training event I course-designed. 6 orienteer/runners, and we actually had real-bags & epunching and a course for Clem to run 80 minutes on, all starting from home. It'll be nice when I can join in the running part of this again.
Unfortunately, my knee was a bit sore on/off today. More or less fine on stairs, but after cutting the strength stuff short this morning, I decided:
Sun. PM & Monday: No walking. - Goal: No soreness Monday evening/Tuesday morning.
Tues: AM 20 min. walk, PM 20 min walk, 3 % & 4% grade respectively - Goal: Assess how my knee feels - if bad, then perhaps it's the walking aggravating things, not the PT-strength stuff.
Wed: If fine after Tue., do the strength stuff again. If the knee is aggravated after that, then I think dropping the strength stuff is the best option.
Continue DT, stretch, ice 2-3x/day throughout the above, as this seems to help w/o aggaravating things.
Unfortunately, my knee was a bit sore on/off today. More or less fine on stairs, but after cutting the strength stuff short this morning, I decided:
Sun. PM & Monday: No walking. - Goal: No soreness Monday evening/Tuesday morning.
Tues: AM 20 min. walk, PM 20 min walk, 3 % & 4% grade respectively - Goal: Assess how my knee feels - if bad, then perhaps it's the walking aggravating things, not the PT-strength stuff.
Wed: If fine after Tue., do the strength stuff again. If the knee is aggravated after that, then I think dropping the strength stuff is the best option.
Continue DT, stretch, ice 2-3x/day throughout the above, as this seems to help w/o aggaravating things.
Saturday Mar 8, 2008 #
Walking (Treadmill) 20:00 [1] 1.13 mi (17:38 / mi) +36m 16:03 / mi
shoes: R-NB 531's
AM, followed by DT, stretch, ice. Knee a bit achy on/off today. One extra ice session. Not sure what's up with that.
Friday Mar 7, 2008 #
Walking (Treadmill) 20:00 [1] 1.13 mi (17:42 / mi) +18m 16:52 / mi
shoes: R-NB 531's
PM, followed by DT, stretch, ice. Knee pretty much fine in evening, but not 100% like 2 days ago.
Cycling 15:00 [1]
Exercise bike warmup at Excel PT. Val convinced me that since I felt I was improving, I shouldn't do a test run. Our joint plan modified only slightly to 3x10 of each strength thing, and I decided to walk uphill on a treadmill instead of around outside (originally inspired by rain, but then the all-uphill thing seemed good to me.)
Thursday Mar 6, 2008 #
Walking 40:00 [1] 2.0 mi (20:00 / mi)
shoes: R-NB 531's
AM standard walk, PM walking around the house doing tag (me walking) then whack-a-ball-over-the-house-and-find-it
Strength 5:00 [1]
AM: 1-leg squats 2x10, plus ball-wall squats, L-down, R-up (mostly)
Wednesday Mar 5, 2008 #
Walking 36:30 [1] 2.2 mi (16:35 / mi)
shoes: R-NB 531's
Two normal walks, plus DT/stretch/ice. Best knee's felt since starting physical therapy - basically no pain when not exercising - which unfortunately is just back to where I was before starting PTherapy.
Tuesday Mar 4, 2008 #
Walking 18:20 [1] 1.1 mi (16:40 / mi)
shoes: R-NB 531's
AM warmup. In PM I did some raking, and a bit of fast walking tag with the kids, but not really consistent enough to log...
Strength 5:00 [1]
AM: 1-leg squats 2x10, plus ball-wall squats, L-down, R-up (mostly)
Monday Mar 3, 2008 #
Walking 36:30 [1] 2.2 mi (16:35 / mi)
shoes: R-NB 531's