12 Feb 2013-Today was a Good day

This song sums up this morning's trg perfectly. No idea how things were going to play out as it was another planned running session. The Tape job seemed to have helped alot more than i expected so i was feeling positive. Even getting down the stairs first thing this morning was not the usual stiff and irritated as climbed down.

Treadmill 10 min /Max Incl /Lvl 3.0-4.3 (again this is feeling easier every time i do it)

Run /Walk 6 x 1 min Run Alt w/ 6 x 1 min Walk

To say i was happy is an understatement. I was ecstatic. Not jumping around like an idiot happy. But at the end i was actually kind of emotional. I was able to actually run at a normal stride and i was very close to decent running pace. This is not to say there was not still irritation but it was reduced by about 75% and my ability to control my gait was up considerably as well. When i stopped at 6 it was just starting to become irritated, the sensation left quickly. But i also realized i was actually pushing my legs very hard. When i shut things down at Int 6 my right leg was starting to fatigue so i knew it was time. But man oh man i was happy. I felt the actual ability to run return for brief moments at a time. Old abilities still there. It was inspiring. I know i will be able to run as fast if not faster in the future. The ability is there and i was doing it. After the the 4 min i was breathing slightly more intense which also was a great feeling.
From here it was time to work on Quad /Glute strength.

Yup for a brief moment i felt like "sweetness" running on the track, avoiding tackles, going in for the TD.

PROWLER 1 Lap x 90 lbs

TRX 
Lunge (L&R) 1 x 10
Squat 2 x 10 (ass to grass)
Pistols L 1 x 10 (ass to grass) /R 1 x 10 (Box to parallel)
Red Band Pull-A-parts 3 x 30
I pulled the TRX out of the tool box today. It allows me to train Lunges without putting stress on the IT band, also adds a balance element to the Lunges. The Physio Therapist cleared me to squat ass to grass and i figured with the TRX it was the easiest way to deload for a few days until i have total control, when that happens i am allowed to use the bar. The Pistols i wanted to try out. I had to use a box at parallel for the recovering leg. As the strength builds i will drop the box height.

Front Squat (to Box) 2 x 10 x Bar

Red Band Face Pull 3 x 50
Super Set
ADduction Machine
1 x 20 x 100
1 x 20 x 115
1 x 20 x 130
ABduction machine 3 x 20 x 205
TKE's 3 x 20

The other detail that came out of the PT visit was to get back to concentrated hard Glute work. Harder firing glutes creates less IT stress. So i will be upping the Volume on ADduction and ABduction work. 205 lbs with the ABduction is the Machine limit. ADduction i want to keep pushing the number up to a full stack.

Rev Hyper 3 x 20
The Rev Hypers i did with a hard controlled Glute Contraction at the top. I wish i had a real Rev Hyper machine. I would loading the weight on to really build my glutes up. I left with a great low back /glute pump.  A very productive day and i still had to hit the pool.

Pool Rehab

Flutter Kicks w/Board 10 min
Deep End Water running w/Water Db's 10 min
Shallow end Water running /sprints 15 min

The last 5 min in the shallow end i stayed in the slightly deeper water and did high knee /high hands really trying to get the legs to burn from lactate acid build up.

Keep Moving Forward, Keep Getting Strong(er)