day off...?

Something is wrong. Not knee-wise. Head-wise.

5.2 km = 30 mins
Balance board
Bending

Done nothing today and I feel lousy. But I hate running, god I do. Well, today I do. One day off won't kill me, right? I did do 4 knee-related session last week + 1 semi-related. Gosh I'm useless.

x

10

Today marks 10 months since surgery. 10 months. That means another 2 before I should be at my best. Ha!

Everything felt so good. And yet here I am, refusing to go for the final run of the week. Instead I'm inside watching TV shows and eating crap. What is wrong with me?

x

today

Gym day again. Without intending to jinx things, knee feels good (despite almost-incident today) and I feel strong. Let's keep the good diet up and stay fit, shall we?

15 mins cycling
Interval cycling
Leg press: 3x 70 kg
Calf in leg press: 3x 70 kg
Leg curl: 3x 39 kg
Leg extension: 3x 26 kg
Squats: 3x 25 kg
Lateral lunges: 3x 7 kg
Skipping rope: 2x 5 mins
Bending: 3x
1-leg squats: 3x 5

+ Upper body work

x

tuesday

Lazy run Tuesday. Waited too long so that time constraint limited my ambition.

6 km, 34 mins

Better than nothing.

x

Close on 2 hours today in the gym, and still not happy with the effort. Gotta sort out my brains. Here goes:

10 mins cycling
Interval cycling 3x6 mins
Leg press: 3x 70 kg (15)
Leg curl: 3x 34.5 kg (15)
Leg extension: 3x 26 kg (15)
Lunges on board: 3x 10/leg 7 kg/hand
Bending x3
Plyometrics 20 mins: 15x30 secs - lateral shuffles x2 / step skip / side jumps on board / obstacle + jump 1-leg+2-leg

Worked up quite a sweat and knee got a challenge. Must have been an ok session. Running tomorrow - outside if weather allows!

x

edit!

Forgot!

I also did 7 minutes interval today. I felt the 5k simply weren't enough, considering the work I have to put in and so I rested for a bit and then went on. Did a pattern of 20 seconds rest, 40 seconds sprint-ish. I should be doing 5-10 seconds but it's too quick on a treadmill. Once I'm outside, I'll try.

x

run run run

What started out ambitiously and then turned straight downhill ended up being a pretty decent workout! Shorter running than what I'd hoped for but I'm just not in shape. Here goes:

5 km = 26 mins
Agility 'ladder' work: 40 mins / 3x3 rounds per drill (6 drills) + super short sprint at the end of each
Bench jumps 3x20 reps
Bending 4x

All in all 2 hours and I think I challenged the dear old knee to a sufficient level. Not too much and not too little. By the end it definitely was ready to go home, and it hurt even after running. But feel like I might have a chance at getting back into training. I'm more motivated and more creatively inspired to find new solutions! For now.

x

back in the gym

Back from travels and as our dear knee is in shambles, also returned to the gym. However, despite a significant muscle loss and a general deterioration of the leg it did stand up very well throughout the jungle treks. By the end of the last one I had to encourage it a little but we pulled through together. I've decided to be nice to it now. More cooperative.

So, yesterday's return:
10 min cycling
Interval cycling 2x5 min
Leg press: 3x 65 kg (15)
Leg curl: 3x 32 kg (15)
Leg extension: 3x 26 kg (15)
Squats: 3x 25 kg (15)
Bending: 3x

Didn't have for more because of a guy who started up a convo with me, but did about 1.5 hours in total so not a complete failure. Can definitely feel my muscles ache today and will try to incorporate stretch in the future. Tonight I will do a run and some agility/jumps. Inside. The weather is too cold for me to run outside. Brr.

x

oh dear,,,

Neglected is not enough to describe my knee (in)activity this week abroad. Sure, I've been active and done a lot of walking etc but only one (!) gym session, and not even a proper one today:

10 mins running (2 km)
Leg press
Leg extension
Deadlifts
Obstacle-squat
Lateral lunges
Bending
Squats

At least something. Also did a full day with some trekking in the mountains. God I feel awful about this. The coming two weeks will not have any exercise at all but I will have to try and squeeze in something. Not a good idea to go away like this. As soon as I get back - on it, and hard.

x

monstaaah

Monster session in the gym due to time constraint this week. 4 sessions needed to be done, 4 sessions happened. Today:

Running:  40 mins, 7.2 km
Leg press: 3x 75 kg (15 reps)
Leg curl: 3x 39 kg (15 reps)
Leg extension: 3x 28.5 kg (15 reps)
1-legged squat: 3x 5 reps /leg
Bending
Lateral shuffles I: 3x 60 secs - link
Lateral shuffles II: 3x 60 secs - link
Stepping: 3x 60 secs

2 ½ hours in total and it felt really good! The shuffles/stepping was new and it went ok. No intervals this week either - bad - but I'll try in the future. I still got some good work-outs in before leaving for holidays (where I'll of course continue as much as I can - bringing the skipping rope!).

I look forward to going away but I'm sad to go when everything feels so good knee-wise! I wish I could stay and continue this good flow, not go away and possibly deteriorate it again. Oh well, I'll do my best to work it while I'm away. Not much to do about it. But I'll have miles and miles of beach to run along in Vietnam and a gym next door to my hotel so won't complain!

x