7 Feb 2013-The Line must be drawn here...

Totally random i know. 

But today was a day to mark on the calendar of sorts. I actually ran today. First time since probably July 2012. It is time to rebuild my running ability. Running and i were have never been great friends but now i must put forth the effort to become a great runner.

Putin riding a Bear. Does this need a caption?

Treadmill (Warm up)
8 min  /Max Incline /Lvl 3.0 -4.1

The program calls for 1 min intervals of jogging /running followed by 1 min intervals of walking.

Run /Jog
5 intervals

To say it felt strange would be an understatement. It felt really good except for the bursa sack on my Knee. So from this i am drawing a few thoughts and conclusions. The bursa sack is steal healing. I have a shit ton of foam rolling and stretching to do. Also i must develop a better and more comprehensive warm up for running. The program calls for 5 min of walking before and after the running. I chose the incline treadmill instead so i can get warmer faster and it allows me to stretch my calves /Achilles.

Post run i took 15 min to stretch and foam roll my IT band, hips, and quads. This is day one of many to come. It IS throat punch Thursday so neck work is always a must. Not as high volume as previous weeks but doing the Superset was neck pump-i-tude for sure.

Rainbows 1 x 10
Physio Ball Leg Curl 2 x 10
Hip Extensions 3 x 15
TKE's 2 x 20
Band Pull-A-parts 2 x 40
Red band Push Downs (Doubled) 1 x 25
Single Arm KB Shrug (L&R) 2 x 20 x 53 (non stop back and forth)

Superset
Head Harness 5 x 20 x 30 lbs
Neck Crunch 5 x 20 x 25 lbs


After Pool Rehab

10 min x Flutter Kicks
10 min x fast Run w/Water Db in the Deep end
15 min x Running in Shallow end

I have been doing high knee sprints in water at neck level. Pumping arms /legs hard and fast. Running from this water to the wall of the shallow end. I can already feel the co-ordination and strength building weekly. After the hard Prowler /Pool Session on Tuesday i could feel the lactic acid in my quads /hamstrings fighting me after about 3 min. I did not slow down but fought the whole time to push the pace. I still don't get winded doing this but my head does sweat. Which as i said on Tuesday is a little weird being in the pool and sweating.

Keep Moving Forward, Keep Getting Strong(er)