Miwok – T minus 14 weeks

The major focus for my training this week was physical therapy.  I really want to try and clear up this problem with my knee before the training volume starts to increase, so I dropped all but the necessary workouts this week.

Still a lot on the go.

Monday
Physical therapy: Yoga
Strength training:  5 x strict inside grip pullups, 10 x 40lb alternating dumbbell curls. 8 sets in 15 minutes

Tuesday
Zone 3 workout on treadmill.  15 minute warm up then 4 sets of 3 minutes @8.4(low) 3 minutes @8.9(high)

Wednesday
Strength training: 200 pushups in 9:00, standing dumbbell military press 40lbs 5 sets of 10.
Physical therapy: 20 minute foam roller session
Planning/Motivation: Training zones and planning @ Peak Performance.

Thursday
Zone 5 workout on the treadmill.  3 minutes @ 10mph with 6 minutes recovery @ 6mph – 3 sets, 10 mins warm up and cool down.

Friday
Physical Therapy:  Physio at City Sports.  Acupuncture (IMS) and electrical stimulation session.

Saturday
Zone 1 workout on the treadmill.  2 hours @ 7.8mph – HR average 163

Sunday
A few lazy laps of Circuit 8 on the mountain bike – just for fun.

Notes
1. Poison – 3 x Granville Island Winter ale, glass or two of red.
2. Treadmill – felt like a bit of a lab rat, but wanted to get all key workouts in this week with a minimum of added stress to my knee.  Felt pretty strong on all workouts and eventually found my happy place on Saturday morning after an hour of boredom thanks to the Australian open.
3. Acupuncture in my quad hurts, but distracts from knee pain, so I guess ill call that a success.  Had good response to this weeks physical therapy and will probably take the same approach to training this week to help in the healing process.  Foam rolling and stretching need to take as high as an importance as all the other stuff.
4. Had a solid meeting with Mike at Peak performance to discuss recent lab results.  Looks like I can make some significant improvement over the year if I can get healthy and strong – always fun to discuss the science behind training.
5.  I love riding my bike and working on basic skills on the technical Nth Shore trails.  Wasn’t really that into it on Sunday as I didn’t want to push the quad and knee too much in an unpredictable environment, but always have fun out on the bikes with McG.