Training Log Archive: RJM

Event: 2014 US Nationals
 

Becky taught me the 'runner's 10' core exercises. Some are really easy, but the hard ones (at least for me) are killer. Each is to be done as long as i can, with a goal of 2 minutes. i can do most that long with effort. For today, just for the record:
Crunch with twist - 2 min
Bicycle - 40s
leg scissor - 40
Plank (on back) - 60s
Bridge with march - 2min
Fireplug - 2min
Birddog - 2min
Lunge - 2 min
1 leg squat - 2min
seated rotation - 2 min

My form may need work, especially on the hard ones

PT stretches Am + PM

First PT appointment, with Becky Hilty again. I described the situation, not just the calf (the putative reason I'm here), but the neck and all other injuries. More stretching is the diagnosis, but we will also get a video gait analysis and some deep tissue massage on the calf. She is optimistic we can fix all this. Today she taught me the 6 or so stretches to concentrate on for now - i have choices on how many reps and how often (suggests twice a day, 2-4x each), but MUST hold each for 30s (up to 60). The stretches include knee to chest while laying down, pyriformis across body while lying down, hamstring while on a sofa (one leg hanging down), runner's stretch (gastroc), and crouching runner's (soleus). lots of tips on technique for them. Goal i gave her is to be competitive at the pig. She will also help me set up a strength and general fitness plan. I am optimistic.

PT stretches PM

5 hrs in field with 7th graders at Panzner. I am bushed

at home - no time to go to gym