Monday - 25 minutes on the spin bike at the YMCA followed by PT and some basic core exercises. I did some leg press for only the second time and this attempt went far better than the first which was about 3 weeks ago. For the press I focused on high reps (20) and I didn't go through the full range of motion so as to target the VMO... that dinky little muscle I need to strengthen. Feeling good, Tuesday, as I write this. Planning a jog for Tuesday, probably at a slower pace to see how that feels. Onward!
Tuesday - 2.6 mi trail run in the Vale reservation by the old apartment. I planned to hit the track, but every mondo track in NE was occupied by high school teams and after my 3rd attempt I went with the next best thing. The trails were nice and clear and the ground was springy and soft. Felt great! Stopped a few times to take in the scenery.
Wednesday - off. PT and ice.
Thursday - 2.75 mi run with my friend, Troy, from work. Very flat, smooth road. Took it nice and easy... like 10 minute pace. Hit the gym with Alex in the evening for the day 2 lift (back and bicep).
Friday - off. Stayed late to wrap up the week and then straight over to the Spring concert at school. It's good to "rest"!
Saturday - Took a long walk with mom and lifted in the evening. PT after.
Sunday - off. Another good day but no activity to report, unfortunately! Back at it on Monday.
The daily meanderings of a New England runner
Tuesday, May 3, 2016
Wednesday, April 27, 2016
Recovery Week #10
Monday: Very, very tired from the weekend. Napped when I got home. Did my standard PT stuff at night.
Tuesday: .25 mi walking warm-up. 1.5 mile jog at 8:20 pace. .25 mi cool-down. Longest jaunt yet! Then, weights! Tried some new stuff... seated snatch, seated forward press, standing front and back, lateral and forward extensions, shoulder extensions, and some other stuff I don't know the name of. My back muscles are pretty weak at this point so I kept the weight light and just focused on form.
Wednesday: Nada.
Thursday: standard PT. Knee was inexplicably sore. Guessing it was the lack of activity yesterday causing it to stiffen up. Plenty of icing.
Friday: 2 mile jog followed by PT. Ice.
Saturday: devens disc golf and PT. Ice.
Sunday: 3 mile run in 24:00. Felt good! I'll be keeping it there and no farther for the time being. My VMO (medial quad muscle above the knee) is still atrophied and needs to be the focus for now. 3 mile runs every other day or so should be long enough to give me a sense of how I'm progressing but short enough not to cause a set-back. Day 1 lift (chest and tricep) in the evening with Alex. Ice.
Week-in-review:
Well, I ran a whopping total of 6.5 miles this week. That's a pretty big leap and I need to continue being cautious as I enter week #11. PT continues to cause some soreness and irritation, particularly where the major incision was. I'm told by the surgeon this is normal and if PT wasn't making me sore that I wouldn't be doing it right. I should probably be spending more time on the bike than I have been, particularly before I do my PT. I've been told I'm ready to do some leg press on the sled at the gym as that should help me target the VMO so I'll be starting that up on Monday. In the meantime, I need to get on top of my diet in a real way as I'm at my lifetime heaviest and that can't be good for running. I eat healthy, but I generally eat like I'm running 60 MPW and obviously that hasn't been the case for the past 6 months. I want to be running lean by the summer. Time to buckle down!
Tuesday: .25 mi walking warm-up. 1.5 mile jog at 8:20 pace. .25 mi cool-down. Longest jaunt yet! Then, weights! Tried some new stuff... seated snatch, seated forward press, standing front and back, lateral and forward extensions, shoulder extensions, and some other stuff I don't know the name of. My back muscles are pretty weak at this point so I kept the weight light and just focused on form.
Wednesday: Nada.
Thursday: standard PT. Knee was inexplicably sore. Guessing it was the lack of activity yesterday causing it to stiffen up. Plenty of icing.
Friday: 2 mile jog followed by PT. Ice.
Saturday: devens disc golf and PT. Ice.
Sunday: 3 mile run in 24:00. Felt good! I'll be keeping it there and no farther for the time being. My VMO (medial quad muscle above the knee) is still atrophied and needs to be the focus for now. 3 mile runs every other day or so should be long enough to give me a sense of how I'm progressing but short enough not to cause a set-back. Day 1 lift (chest and tricep) in the evening with Alex. Ice.
Week-in-review:
Well, I ran a whopping total of 6.5 miles this week. That's a pretty big leap and I need to continue being cautious as I enter week #11. PT continues to cause some soreness and irritation, particularly where the major incision was. I'm told by the surgeon this is normal and if PT wasn't making me sore that I wouldn't be doing it right. I should probably be spending more time on the bike than I have been, particularly before I do my PT. I've been told I'm ready to do some leg press on the sled at the gym as that should help me target the VMO so I'll be starting that up on Monday. In the meantime, I need to get on top of my diet in a real way as I'm at my lifetime heaviest and that can't be good for running. I eat healthy, but I generally eat like I'm running 60 MPW and obviously that hasn't been the case for the past 6 months. I want to be running lean by the summer. Time to buckle down!
Monday, April 18, 2016
Entering Week #9.
Saturday: Put new tires on the road bike and took it outside for the first time this year. Rode 9 miles nice and easy. It was beautiful out!
Sunday: Played a round of disc golf with my dad. We estimated the course at a tad over 2 miles with a lot of vert (for a 2m walk). I used trekking poles for the downhills. Knee feels great.
Monday: Spent the day in Boston working on my sunburn and probably walked about 4 miles. Evening lift with Alex. Hit 175# on the bench but only made 1 rep. Guess I know my max bench now! Did a few sets of 5 at 155# which is where I'll need to stay for a little while. Knee feeling very good.
Tuesday: I ran one whole mile on the track in 8:20 or so. It felt good!
Wednesday: Standard PT exercises but otherwise took the day off.
Thursday: I ran one whole mile on the track in 7:30 or so. It felt good, again. Lifted with Alex in the evening. New stuff... seated cable rows, lat pull downs, straight arm cable pulls, hammer curls, straight bar curls,
Friday: Drove to Acadia. Knee gets stiff sitting in a driving position. Set up camp, did a small hike by the water. Amazing crew up there for the weekend. Very rare to gather ~15 friends from the college days in one place, especially northern Maine!
Saturday: 5 mile hike in Acadia. Used terkking poles which we very helpful for the downhill. Knee felt excellent.
Sunday: Return trip from Acadia had the knee feeling a bit stiff but I wanted to do something so Alex and I played a round of 18 holes at the Pines up in Amesbury.
Sunday: Played a round of disc golf with my dad. We estimated the course at a tad over 2 miles with a lot of vert (for a 2m walk). I used trekking poles for the downhills. Knee feels great.
Monday: Spent the day in Boston working on my sunburn and probably walked about 4 miles. Evening lift with Alex. Hit 175# on the bench but only made 1 rep. Guess I know my max bench now! Did a few sets of 5 at 155# which is where I'll need to stay for a little while. Knee feeling very good.
Tuesday: I ran one whole mile on the track in 8:20 or so. It felt good!
Wednesday: Standard PT exercises but otherwise took the day off.
Thursday: I ran one whole mile on the track in 7:30 or so. It felt good, again. Lifted with Alex in the evening. New stuff... seated cable rows, lat pull downs, straight arm cable pulls, hammer curls, straight bar curls,
Friday: Drove to Acadia. Knee gets stiff sitting in a driving position. Set up camp, did a small hike by the water. Amazing crew up there for the weekend. Very rare to gather ~15 friends from the college days in one place, especially northern Maine!
Saturday: 5 mile hike in Acadia. Used terkking poles which we very helpful for the downhill. Knee felt excellent.
Sunday: Return trip from Acadia had the knee feeling a bit stiff but I wanted to do something so Alex and I played a round of 18 holes at the Pines up in Amesbury.
Friday, April 15, 2016
Jogging in week 8
On Thursday I hit the track for a little test run. I walked half a mile to warm-up and then I alternated walking and slowly jogging every 100m for 1 mile. It was awesome. I was grinning ear-to-ear basically the entire time.
The knee felt very good. The middle quad muscle (rectus femoris) is tight. I think it's due to shortening as I haven't been able to adequately stretch my right quad for 2 months.
Friday will be a day off and back at it on Saturday morning!
Total distance 1.5m / running distance .5m
Total distance 1.5m / running distance .5m
Thursday, April 14, 2016
Cleared to jog!!
The doc was very happy after examination of the knee this Wednesday. The swelling has reduced significantly and he felt no grinding as the leg extended or contracted. He said I was "one of the lucky ones".
He cleared me to jog every other day so long as the knee continues to respond well. We're talking about a walk/jog ratio of about 100m on/100m off. He told me a track is the best place to do it because it's a neutral surface with fewer variables and the moment the knee gets sore or stiff I should stop and allow the body to respond.
So, I'll be hitting the track this afternoon. 1 mile of total movement on tap... I'm guessing it should take me about 12 minutes after warming up... maybe more. It's a start!
So, I'll be hitting the track this afternoon. 1 mile of total movement on tap... I'm guessing it should take me about 12 minutes after warming up... maybe more. It's a start!
Tuesday, April 12, 2016
Week #8-9: Getting back
I didn't blog this past week or even really track my moves so I'll be summarizing week 8 here. I finished a round of ibuprofen after 5 days and noticed modest but steady improvement over the week. Sometime mid-week I hit the gym once and warmed up a little on the bike, and hit a new PR of 155# on the bench. Only managed 4 reps so at this point it's time to buckle down and spend a bit more time in the 130-140 range. I also handled high reps of 80# on the standing shoulder press. It's cool to have progress although I reluctantly admit, I'm not looking or feeling much like a runner at the moment.
By Friday my knee was feeling pretty good. Over the weekend I mostly took it easy except for a long walk through the woods with my cousins at a dog park in southwestern CT. There was some decent swelling after, but 2 1/2 hours of walking around should probably do that. Felt great the following Monday and warmed up on the bike. Afterwards I got on the treadmill and... jogged! 4 MPH for an entire minute. It was euphoria. Pain-free jogging for the first time in about a year. I was tempted to continue for a few minutes but my brain overruled that notion pretty quickly and I did my PT exercises instead.
I re-visit the surgeon on Wednesday. It will be interesting to hear what he has to say about where I'm at in the healing process and what he thinks about the generalized welling I sometimes get.
That's all, folks...
By Friday my knee was feeling pretty good. Over the weekend I mostly took it easy except for a long walk through the woods with my cousins at a dog park in southwestern CT. There was some decent swelling after, but 2 1/2 hours of walking around should probably do that. Felt great the following Monday and warmed up on the bike. Afterwards I got on the treadmill and... jogged! 4 MPH for an entire minute. It was euphoria. Pain-free jogging for the first time in about a year. I was tempted to continue for a few minutes but my brain overruled that notion pretty quickly and I did my PT exercises instead.
I re-visit the surgeon on Wednesday. It will be interesting to hear what he has to say about where I'm at in the healing process and what he thinks about the generalized welling I sometimes get.
That's all, folks...
Friday, April 1, 2016
A "Rocky" Week #7 in the rehab process
Monday: 15 minutes on the bike, MYRTL, icing in the evening. Standard PT exercises.
Tuesday: 20 minutes faster on the bike, standard lift at the gym and brought Alex which was fun. PT afterwards and got ultrasound, e-stim and learned a few new exercises. I did far more leg extensions and quad contractions than ever. Best range of motion yet!
Wednesday: HURTING. pain directly behind the knee-cap. Can't walk down stairs. Keeping a positive attitude about it as you never know where the line is until you cross it, but on the same token it is a bit frustrating as I was trusting the lead of the PT and clearly overdid it. Took the day off from all activity and iced a lot.
Thursday: Feeling better but not 100%. Visited PT and we established that I am having a tendonitis reaction in and above the patella. It was actually relieving to know what I'd done as I feared I had really screwed something up with the incisions or... who knows what else. I also learned a little more about the anatomy of the patella, where the tendon runs from the bottom of the knee all the way into the quadriceps muscle. OK, so maybe I should have known that already, but how I'd imagined it in the past was two separate patellar tendons connecting to either side of the kneecap and not one larger tendon throughout. It makes more sense to me knowing that as I was really concerned that the patella itself felt sore. Didn't do any exercises, allowing the tendon to heal.
Friday: Started a round of ibuprofen. Sore but seeing more improvement. Quick lift after dinner. Hit 145# on the bench.
Saturday: Completely off. Resting everything. Iced regularly.
Sunday: "
Tuesday: 20 minutes faster on the bike, standard lift at the gym and brought Alex which was fun. PT afterwards and got ultrasound, e-stim and learned a few new exercises. I did far more leg extensions and quad contractions than ever. Best range of motion yet!
Wednesday: HURTING. pain directly behind the knee-cap. Can't walk down stairs. Keeping a positive attitude about it as you never know where the line is until you cross it, but on the same token it is a bit frustrating as I was trusting the lead of the PT and clearly overdid it. Took the day off from all activity and iced a lot.
Thursday: Feeling better but not 100%. Visited PT and we established that I am having a tendonitis reaction in and above the patella. It was actually relieving to know what I'd done as I feared I had really screwed something up with the incisions or... who knows what else. I also learned a little more about the anatomy of the patella, where the tendon runs from the bottom of the knee all the way into the quadriceps muscle. OK, so maybe I should have known that already, but how I'd imagined it in the past was two separate patellar tendons connecting to either side of the kneecap and not one larger tendon throughout. It makes more sense to me knowing that as I was really concerned that the patella itself felt sore. Didn't do any exercises, allowing the tendon to heal.
Friday: Started a round of ibuprofen. Sore but seeing more improvement. Quick lift after dinner. Hit 145# on the bench.
Saturday: Completely off. Resting everything. Iced regularly.
Sunday: "
Friday, March 25, 2016
Recovery Week #6
Monday: An unreasonable snow day call gave me an unreasonable amount of free time yesterday. I wished that meant that I hiked a mountain or went for a long ride up the coast, but hanging with Alex and then later with my childhood friend Brent and his son Owen was a good substitute. Knee felt pretty good all day. I did the myrtl routine and a 30 min spin on the trainer. Sometime mid-day I got so bored I vaccumed, cleaned, scrubbed, protected, conditioned, (add any other number of cleaning verbs) the car which was desperately needed. Looks and smells good... for the moment... Real exciting stuff, right? One day closer to running...
Tuesday: Saw Physical Therapy for my first official visit. The goal there is to get a little more guidance and get some treatment that I can't do on my own. The first visit was pretty tame.. we mostly just talked about the past 5 weeks and the details of the surgery. I was given a list of pretty basic exercises to do a few times each day. Hit the gym after PT for 20 minutes on the recumbent trainer and did the exercises I was prescribed.
Wednesday: Rest day. I did the PT stuff once and iced a bit but nothing else.
Thursday: 15 minutes steady spinning before Lift Day! 4 sets on the bench (10@95, 10@115, 6@135, 8@125) and a new 20s-PR of 135 using the big 45 # plates for the first time since I was 15. In something like 5 or 6 sessions I was able to move form 95 lbs to 135 lbs which is surprising.. It's nowhere close to the satisfaction of seeing running improvements, but a PR is a PR and it's nice to have an area where I can see real gains for a change.
Perhaps even more notably, right after I finished my last set, I stood up, turned around and saw a high school aged kid trapped with about 170 lbs of barbell on his face. I immediately jumped behind the bar and held it so he could get out. The amazing part is he had a buddy who was supposed to be spotting but apparently got distracted by an attractive lady across the way, and left him mid-set. Amazing.
I finished the day with shoulder press, lat pull-downs, curls, and tricep extensions all with new PRs. Afterwards I ran through my PT exercises. Find them here if you're curious: http://orthoassociates.com/_pdfs/PFS_Strengthening_Exercises.pdf
Friday: 15 minutes on the bike followed by 3 sets of PT exercises plus the MYRTL routine. I added some additional planks and med ball exercises. Too much detail to write out here, but it took about 45 minutes total. I listened to a great podcast with the premise of how mentality trumps physical ability in sport, even at a physiological level. Find it on iTunes by SportsCoachRadio. It's called "Mind over Muscle: Using mental fitness to become world class". Pretty cool stuff! I'd recommend most of the stuff on SportsCoachRadio, actually.
Tuesday: Saw Physical Therapy for my first official visit. The goal there is to get a little more guidance and get some treatment that I can't do on my own. The first visit was pretty tame.. we mostly just talked about the past 5 weeks and the details of the surgery. I was given a list of pretty basic exercises to do a few times each day. Hit the gym after PT for 20 minutes on the recumbent trainer and did the exercises I was prescribed.
Wednesday: Rest day. I did the PT stuff once and iced a bit but nothing else.
Thursday: 15 minutes steady spinning before Lift Day! 4 sets on the bench (10@95, 10@115, 6@135, 8@125) and a new 20s-PR of 135 using the big 45 # plates for the first time since I was 15. In something like 5 or 6 sessions I was able to move form 95 lbs to 135 lbs which is surprising.. It's nowhere close to the satisfaction of seeing running improvements, but a PR is a PR and it's nice to have an area where I can see real gains for a change.
Perhaps even more notably, right after I finished my last set, I stood up, turned around and saw a high school aged kid trapped with about 170 lbs of barbell on his face. I immediately jumped behind the bar and held it so he could get out. The amazing part is he had a buddy who was supposed to be spotting but apparently got distracted by an attractive lady across the way, and left him mid-set. Amazing.
I finished the day with shoulder press, lat pull-downs, curls, and tricep extensions all with new PRs. Afterwards I ran through my PT exercises. Find them here if you're curious: http://orthoassociates.com/_pdfs/PFS_Strengthening_Exercises.pdf
Friday: 15 minutes on the bike followed by 3 sets of PT exercises plus the MYRTL routine. I added some additional planks and med ball exercises. Too much detail to write out here, but it took about 45 minutes total. I listened to a great podcast with the premise of how mentality trumps physical ability in sport, even at a physiological level. Find it on iTunes by SportsCoachRadio. It's called "Mind over Muscle: Using mental fitness to become world class". Pretty cool stuff! I'd recommend most of the stuff on SportsCoachRadio, actually.
Friday, March 18, 2016
Recovery week #5: Steady as she goes!
Monday: Myrtl routine, 10 minute spin. Feeling run down for no good reason. Saw the doctor in the morning and he said I'm healing faster than expected which was uplifting.
Tuesday: Myrtl routine, 20 minute spin and feeling downright sick. First cold of winter 2016. Celebrated Lauren's birthday at Burton's with Chrissy, Greg and Alex
Wednesday: took a break from myrtl stuff as I'm feeling pretty sore in the hips (in a good way). 30 minute spin at an aerobic intensity as a test to see how the knee would react. Lifted 3 x 10 on the bench at 95, 105, 115, 3 x 10 at 50 lb overhead press, 3 x 10 at 90 lb on the lat pull downs.
Thursday: No activity. Just regular icing at home. Busy day made for a good excuse to relax a bit. Not surprisingly, the knee was a bit more swollen than it was early in the week and I'm assuming it's because I pushed things on the bike. It's not painful.. but I probably won't try that again until week 7 since regularly hitting that level of intensity is probably a stupid idea for now. Testing things out is all part of the process.
Friday: 20 minute spin. I toyed with the idea of lifting but struggled with comparable weight to Wednesdays session and bagged it right away. I did the myrtl session when I got home which is getting a lot easier.
Saturday: Lauren and I went to Maudslay for a walk. No real plan in terms of time or distance, just followed the perimeter and down to the river. It was beautiful out. Saw a great horned owl nesting in a large spruce just outside the parking lot which was really neat. Wound up traveling 3 painless miles in a bit over an hour. My legs were tired in general simply from having deliberately avoided walking for much of the past 5 weeks!!
Sunday: 20 minute spin followed by a quick lift at the Y. Moved up to 3 x 10 at 60 lb on the overhead press. High school brats hogged the bench press for most of the time so I used dumbells at 40 lbs instead for the a couple sets and then grabbed the opportunity to do one set of 10 at 125 lbs - first time at that weight since college (which was a pretty long time ago if I'm forced to think about it!) I did curls at 30 lbs which was another first. Similar stuff as normal for the lats and triceps. And, the knee felt so good I decided to try part of the lunge matrix I'll be building into my training at the beginning of every session (eventually). I did 5 forward lunges on each leg, and 5 side lunges in each direction, and I was slow and deliberate not to push into any discomfort. They felt good, but I can tell it will be weeks if not a month or more before I really feel confident with them.
Tuesday: Myrtl routine, 20 minute spin and feeling downright sick. First cold of winter 2016. Celebrated Lauren's birthday at Burton's with Chrissy, Greg and Alex
Wednesday: took a break from myrtl stuff as I'm feeling pretty sore in the hips (in a good way). 30 minute spin at an aerobic intensity as a test to see how the knee would react. Lifted 3 x 10 on the bench at 95, 105, 115, 3 x 10 at 50 lb overhead press, 3 x 10 at 90 lb on the lat pull downs.
Thursday: No activity. Just regular icing at home. Busy day made for a good excuse to relax a bit. Not surprisingly, the knee was a bit more swollen than it was early in the week and I'm assuming it's because I pushed things on the bike. It's not painful.. but I probably won't try that again until week 7 since regularly hitting that level of intensity is probably a stupid idea for now. Testing things out is all part of the process.
Friday: 20 minute spin. I toyed with the idea of lifting but struggled with comparable weight to Wednesdays session and bagged it right away. I did the myrtl session when I got home which is getting a lot easier.
Saturday: Lauren and I went to Maudslay for a walk. No real plan in terms of time or distance, just followed the perimeter and down to the river. It was beautiful out. Saw a great horned owl nesting in a large spruce just outside the parking lot which was really neat. Wound up traveling 3 painless miles in a bit over an hour. My legs were tired in general simply from having deliberately avoided walking for much of the past 5 weeks!!
Sunday: 20 minute spin followed by a quick lift at the Y. Moved up to 3 x 10 at 60 lb on the overhead press. High school brats hogged the bench press for most of the time so I used dumbells at 40 lbs instead for the a couple sets and then grabbed the opportunity to do one set of 10 at 125 lbs - first time at that weight since college (which was a pretty long time ago if I'm forced to think about it!) I did curls at 30 lbs which was another first. Similar stuff as normal for the lats and triceps. And, the knee felt so good I decided to try part of the lunge matrix I'll be building into my training at the beginning of every session (eventually). I did 5 forward lunges on each leg, and 5 side lunges in each direction, and I was slow and deliberate not to push into any discomfort. They felt good, but I can tell it will be weeks if not a month or more before I really feel confident with them.
Tuesday, March 8, 2016
Recovery Week #4: Getting there!
Monday: knee felt very good day but made the conservative call and took a break from the bike. Relaxed and iced in the evening. Watched the first episode of House of Cards... Real exciting stuff, right?!
Well, here's a little look inside my knee to satiate your boredom!
The top is my knee cap after the impingement was removed and lots of "cleaning" was done... Still some healing to be done...
Tuesday:
20 minute spin on the recumbent bicycle. I did a few quad extensions per the doctor's orders and the tissue above my knee immediately swelled... not to the point of pain, but enough to be worrisome.
Wednesday: 30 minute spin on the recumbent bike. Felt good. Swelling in the knee was down but not looking as good as it did on Monday. My ribs are feeling well enough to lift a majority of the upper body. Starting with the basics: beach muscles! I did 2 sets of 20lb bicep curls, 2 sets of 60 lb lat pull downs, 2 sets on the bench at a pathetic 95 lbs (gotta start somewhere!), 2 sets of 20 lb shoulder press. Figured that would be enough to make me sore... AND IT WAS!
Thursday: 15 minutes easy spinning on the trainer at home.
Friday: 25 minute easy spin on the recumbent bike.
Saturday: 10 minute spin followed by 3 sets. 25 lb bicep curls, 90 lb lat pull downs, bench at 95, 105, 115. 50 lb dumbell shoulder press, etc.
Sunday: 30 min spin. plus MRTYL series for hip strength and mobility. I guess the series was programmed by Jay Johnson, a former CU runner who coaches all over the internet now. The exercises challenged my glutes, hamstrings and lower back but nothing overboard. Even the smallest stimulus right now has a big response because I was so sedentary for a few weeks. Feeling good!
Well, here's a little look inside my knee to satiate your boredom!
This right here is called an impingement. It is cartilage and bone... that used to be attached to my knee.
The top is my knee cap after the impingement was removed and lots of "cleaning" was done... Still some healing to be done...
Tuesday:
20 minute spin on the recumbent bicycle. I did a few quad extensions per the doctor's orders and the tissue above my knee immediately swelled... not to the point of pain, but enough to be worrisome.
Wednesday: 30 minute spin on the recumbent bike. Felt good. Swelling in the knee was down but not looking as good as it did on Monday. My ribs are feeling well enough to lift a majority of the upper body. Starting with the basics: beach muscles! I did 2 sets of 20lb bicep curls, 2 sets of 60 lb lat pull downs, 2 sets on the bench at a pathetic 95 lbs (gotta start somewhere!), 2 sets of 20 lb shoulder press. Figured that would be enough to make me sore... AND IT WAS!
Thursday: 15 minutes easy spinning on the trainer at home.
Friday: 25 minute easy spin on the recumbent bike.
Saturday: 10 minute spin followed by 3 sets. 25 lb bicep curls, 90 lb lat pull downs, bench at 95, 105, 115. 50 lb dumbell shoulder press, etc.
Sunday: 30 min spin. plus MRTYL series for hip strength and mobility. I guess the series was programmed by Jay Johnson, a former CU runner who coaches all over the internet now. The exercises challenged my glutes, hamstrings and lower back but nothing overboard. Even the smallest stimulus right now has a big response because I was so sedentary for a few weeks. Feeling good!
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