Training Log Archive: Wyatt

Easy run, while sick

Easy run, while sick

Coming down with a cold, easy run

12/16/13 set

2nd run - with AJ

12/16/13 set - except for R-leg diagonal backs (only 5, not 20)

R-upper-quad a bit tweaking this evening and yesterday. Perhaps a return to almost normal training levels - esp. in lumpy snow runnning - isn't something the leg is ready for yet...

Copied forward from 4/13/2013 and revised slightly after Val Brill visit (former visit was 4/19/2010 - see log for then too)
Time recorded is only active exercise part - about 15 for the set.

- At least once a day: (Val says twice...)
-- Deep Tissue - R-IT well, L/R hamstrings, L/R quads & calves w/bottle, L/R feet light
- Stretch R-quad on back with ankle out to side
- Do the active stretch lunge, both sides twice, esp. focused on R-hip-flexor
- Do the active stretch IT cross-leg squats, incl. focus on R-inside-achilles
- Static Stretch R-IT, R-foot-parallel-to-L
- 20e side hip adductions - arch high then upper leg high
- 50+ situps
- Clock-squats (one-legged, off ~6inch platform, stepping down in various directions), 50 each side - slowly and carefully esp. on R-leg side, keeping leg straight (no knee to inside), and keeping hips & shoulders level
- Balance on 1 foot and do 50each-side ankle rotation set with the other
- Ankle band around both ankles, stand on one foot (start w/L as model - feel hip) - and wiggle it out and back
- 20+ push ups (core)
- 45 seconds of 1-legged balance on toes of each foot
- Stand on L-leg , rotate R-foot out 45 degrees, and lift a straight R-leg to the back-right and hold 5 seconds, repeating to exhaustion (pushing hard enough on each s.t. ~20 is exhaustion...)
-- Deep Tissue - R-IT well

For:
- (R) IT + inside of knee (fighting rare compression pain & IT@knee/hip/back pain)
- (R) Hip flexor
- Both of above still nag on and off for a few years now
- (L) & (R) Hamstring (occasional flares after intervals - situps seem to help remedy, presumably by helping w/hip posture)