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Shoe: Jan09 Guide Saunders Title: add a shoe: delete a shoe: Jan09 Guide Saunders

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6 miles on the stationary bike @ level 15. Pretty tough, I go too hard. Plus a mile on the elliptical and lots of other exercises.

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Normally I don't do PT on Wednesdays, but I've got carte blanche to use the gym whenever I want, so I decided to stop by at 7 tonight after I finished up my meetings. Did the hill workout on the stationary bike (@ level 14, I think). It ended up being a little over 8 miles. 7 minutes of "fast walking" on the treadmill, partial weight, after.

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Shoe: Jan09 Guide Saunders Title: add a shoe: delete a shoe: Jan09 Guide Saunders

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Not really sure on the mileage this time... I stopped a few times because Dale (my therapist) wanted me to ride at various heights to work out my legs in different ways. It was probably about 6 miles again or over. Did a running motion with my arms (holding weights) to rebuild some core strength. Also 12 minutes on the elliptical (hill workout, level 13?). Towards the end I was trying to simulate a running motion with my upper body as much as possible. 5 minutes treadmill walking and then lots of weight exercises. That's probably it until Wednesday or Thursday next week, unless the Starkeys have an elliptical or stationary bike at their house.

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Shoe: Jan09 Guide Saunders Title: add a shoe: delete a shoe: Jan09 Guide Saunders

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Started out on the elliptical... 12 minutes @ level 15(?). Got about a mile and a quarter, definitely harder than I've gone before on the elliptical. Various leg lifts/core work, then 7 minutes walking and 15 minutes on the bike at level 15. Made it 7 miles but it was rougher than usual - I had to back off every couple of minutes instead of just holding my normal cadence. Probably a combination of a week off and the harder work on the elliptical, but really this is almost as hard as I've ever gone on the bike anyway.

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Shoe: Jan09 Guide Saunders Title: add a shoe: delete a shoe: Jan09 Guide Saunders

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Started on the elliptical... 15 minutes @ level 15. Switched between a forward and backward motion every 3 min. Didn't watch the mileage, should've been 1.25 at least. 8 min treadmill walking, this time at a slight incline. 18 minutes on the bike - on and off bewteen 15 sec sprinting and 45 seconds steady cadence (70-80 rpms). Each 6 min we dropped the height on the bike so this is an estimate on distance again but that's about the pace I was going. Know for certain that running is a long ways off--we did some slow "sprints" out of a football stance with some resistance and that caused some pain. Fast walking with the resistance was fine so we stuck with that.

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Stopped by the gym on the way back to the office. Did the bike (2x6min on and off 15sec sprint/45 sec steady, level 16 then level 16, then 6 min steady at level 15). 8 min on the treadmill and then calf raises. Went Friday night, all day Saturday, Sunday, and Monday without wearing the boot. This morning I felt a slight twinge when touching the leg so I wore the boot in the morning but took it off after this workout. Busy day so I didn't do as much today. These extended periods off aren't working great--I was tired and a little sore once I got going and had to back off a little bit as I went on.

AM RUN

Minutes: Type: cross training run workout race cross training Miles:

Shoe: Jan09 Guide Saunders Title: add a shoe: delete a shoe: Jan09 Guide Saunders

Summary:
12 minutes on the nu-step; 15 min/7.5 m on the bike (5 min steady @ 16, 5 min sprint/steady @ 17, 5 min sprint/steady @ 15/16, lowering the seat each time); core work; 9 min/0.5m on treadmill (1.5% incline, up to 4mph); 10 min elliptical (4 forward/1 back x 2) @ 16; some balancing exercises and lifting with the quads. I think that's it. The bike was rough. Level 16 is pretty comfortable but at level 17 I can barely get the pedals going. The sprints actually feel easier than the steady pace because I'm going faster than the resistance can catch up. But I'm glad Dale is pushing it hard. Should be back on Friday, which gives me a better spread of days this week.

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15 minutes on the bike, same routine as usual but I left it on level 16 throughout. Still tough by the end. Got on the elliptical and did 5 minutes but my right calf (i.e. the good leg) was feeling tight. Tried some calf raises but that was no better. So I just did some core work and some exercises for the ankle and then called it a day.

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Stopped by the gym at 6 on my way back to Indianola. 10 min ellipitcal (4 min forward/1 back x 2, level 16). 5 or 6 min walking on the treadmill, 2.0 incline. Felt great at first so I bumped up the pace pretty quickly, but then I started to get a little pain so I stopped. Some calf raises, squats, core work, then 12 min on the bike - hill circuit @ 16. Took it easy since I'll be back in PT in a matter of 10 hours or so.

AM RUN

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Shoe: Jan09 Guide Saunders Title: add a shoe: delete a shoe: Jan09 Guide Saunders

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I really wiped out and not sure if I can remember everything. Let's see... 12 minutes on the nu-step; some core work and squat-type stuff; calf raises (sitting and standing), hamstring curls; 0.5 miles on treadmill; more calf raises and doing a jumping motion on one of the sleds for squats; 12 minutes on the elliptical (level 15; 4 min forward, 2 backwards, I was in a squat motion while going backwards, which made it harder). Some ankle rotation stuff, and then 2 x 5 min on the bike, level 16 with 15 seconds of sprints every minute. Between the sets on the bike I did more core work. It doesn't seem like more than usual, but I was feeling it afterwards.

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