10 Feb 2013-Feeding your face with a fist

Run /Walk day 2. I spent the better part of my first hour of the day stretching and foam rolling my entire lower body. I little upper but nothing major. Jammed a coffee down my gullet and then ventured forth to gym to get this session under way. After the first run session and yesterday's Lunge irritation i had no idea how this was going to go.

Treadmill - Max Incl /10 Min / 7 min @ Lvl 3.5 -3 min @ Lvl 4.1
This was actually fairly easy. I will take this improvement away with me but what happened next served to both frustrate, anger, and piss me off.

Run /Walk alternating - 1 min run x 3 /1 min walk x 3
Run /Walk - 100 m Run x 2 /50 m Walk x 2 (i tried this to see if eliminating the turns on the track and only running the straight-a-ways would make a difference. No Joy)

It was not the lack of improvement in time or distance. Neither was it the inability to match Thursday's mark. It was the depletion in my ability to run due to irritation then mild pain. I am running with a slight limp because of the irritated bursa sac just below my patella. I focus on not trying to run this way. I can manage it for a few paces before it returns. I realize that this is only day 2 of my return to running. I am entitled to be angry and frustrated because i fucking care and i am impatient. I will rebuild this. I have some ideas. I will have to talk to my Physio Therapist. But first things first. ICE, FREEZE, PUT IN CRYO CONTAINMENT, WHATEVER...my Knee to get the Bursa sac to settle down today. Continue to stretch and Foam Roll the IT which is showing improvement.
I can run in the pool pain free. I just have to figure out how to do it on dry land, whether if it is with a strap, tape, or some other contraption. This is just one more process to examine, de-construct, and then push through.

45 Deg Back Ext 1 x 15, 1 x 10
45 Deg Side bends 3 x 10 (non-stop alt sides)
Rev Hyper 1 x 30
Hyper Deads
1 x 10 x 50
1 x 10 x 70
1 x 10 x 90
3 x 5 x 100
1 x 10 x 50 (soft knees, feels like my Hamstring insertions will tear out of my legs)
I experimented a little today after watching a friend do these yesterday. Right now i prefer having nearly locked knees when i do them. Just feels safer. With lighter weight i do like how i can focus in on the Hamstrings right where they insert behind the Knee.

Dips 3 x 5 (3 sec down /1 sec up)
Face Pulls w/ Strap (Lat Machine) 
1 x 20 x 70 lbs
2 x 20 x 65 lbs

Standing Abs 

Standing Abs 
1 x 8 x 105 lbs
3 x 10 x 95 lbs
Fat Gripz Vbar Pressdowns
1 x 12 x 70
3 x 15 x 70
Fat Gripz Machine Curls (double pulley)
1 x 30 x 60
1 x 25 x 60
Neck Crunch 2 x 20 x 25
Horizontal Shrug 1 x 20 x 45 lbs
The standing abs i will add weight to as i get more comfortable with my Knee, this is one of the only exercises pre-surgery that irritated my meniscus (although i did not know it at the time.) The Face Pulls felt sluggish today. Although i realized i have been using the band only for weeks. So i will switch things up and do more of the strap with real weight for several weeks to balance things out again.
After i finished the second set of Bicep Curls i felt completely wiped and drained. I did not eat nearly enough yesterday. So i shut things down. Eating food the rest of the day. Ice the Knee.

Pissed OFF For Greatness, Keep Moving Forward, Keep Getting Strong(er)