Training Log Archive: Wyatt

1PM:
Stretches
15+10x100% ecc. hams (full range)
(15+15+2)x5sec 2-leg bridge
3ex5sec Prone Plank
15+10e Pelvic tilt back running

10PM:
Stretches + Hip/Ankle
15+13x100% ecc. hams (full range)
(15+15+5)x5sec 2-leg bridge
1ex5s Prone Plank (resting neck)
15+13e Pelvic tilt back running

11AM:
Stretches
15+6x100% ecc. hams (full range)
(15+11)x5sec 2-leg bridge
no Prone Plank (resting neck)
15+6e Pelvic tilt back running

9PM:
Stretches + Hip/Ankle
15+8x100% ecc. hams (full range)
(15+14)x5sec 2-leg bridge
no Prone Plank (resting neck)
15+8e Pelvic tilt back running

11AM:
Stretches
15+2x100% ecc. hams (full range)
(15+7)x5sec 2-leg bridge
no Prone Plank (resting neck)
15+2e Pelvic tilt back running

9PM:
Stretches + Hip/Ankle
15+4x100% ecc. hams (full range)
(15+9)x5sec 2-leg bridge
no Prone Plank (resting neck)
15+2e Pelvic tilt back running

2PM:
Stretches
14x90% ecc. hams, full range
15x8sec 2-leg bridge, very light burn after end.
4ex5sec Prone Plank
10e Pelvic tilt back running

2PM:
Stretches + Hip/Ankle
15x90% ecc. hams (full range)
(15+5)x5sec 2-leg bridge
6ex5sec Prone Plank
15e Pelvic tilt back running

Pain:
- Leg: Same as yesterday, not bad, not good.
- Neck still sore, primarily the right side just above the shoulder attachment

Overall:
- Happy I seem to be ramping toward ~2-weeks ago's level of strength activity (less the running), and that I'm not getting worse. I'm basically adding ~10% per workout, 2x per day, trying to get to a few relatively easy things I can do 3x15, 2x/day, and that gradual transition to harder things (e.g. 15+15+(15-n) easy + n harder-version), and/or add in things (adding 1-rep per workout) like Good mornings.

C • Any interest in going to the airport this afternoon? 1

8AM:
Stretches
12x80% ecc. hams, limited range (head down)
12x10sec 2-leg bridge, very light burn at end.

Family back in town. Yay!

2pm Leg Pain report:
- Sitting a moderate amount at work today, and if I put my left foot on the table, I'm mostly fine, and there's only a mild burn if I keep the leg down. (Neck still giving a few sharp pains, but slowly improving.)

Stretches
13x80% ecc. hams, better range
13x10sec 2-leg bridge, very light burn after end.
2ex5sec Prone Plank
5e Pelvic tilt back running

Stretch & minor strength (neck getting better, but still limiting)

Noon:
Stretches
10x80% ecc. hams, limited range (head down)
10x10sec 2-leg bridge, mild burn in middle.

11PM:
Stretches
11x80% ecc. hams, limited range (head down)
11x10sec 2-leg bridge, no burn

Neck/upper back recovering today. Had to move pretty slow due to pain in the morning, taking an Advil every hour or two, down to no advil after ~6pm, and less pain now at 11pm. Should be much easier to sleep tonight.

3PM: Some slow/easy stretching & ice.
11PM:
Hip & Ankle work
10xArm-pulling-leg, 80% eccentric hamstring, limited range of motion
10x2-leg bridges for 10 seconds (no ball) - very light burn at # 3, light burn by end. I wonder if this means I should totally stop this. That would mark a pretty serious set back if so...
Some dead-bug pelvic tilt running.
Ice after (now)

Pain:
- Sat in chairs for 4+ hours today, but had very little burn until evening. (Still sitting pretty asymmetrically though.) This seems to be an improvement, but given the heavy advil yesterday & this morning, I'm wondering if the apparent improvement was just an Advil mask?
- I'll try to do two sets of roughly what I did today, tomorrow, assuming the burning stays the same as today, or gets better. I'll be sitting in a car for ~5 hours, and probably several more hours at the computer, although I'll try to knee some of those. We'll see...

C • what do you think about the pt's reply? 2