I went to the gym planning to do legs + 6 miles on the treadmill but they were all taken and it was gorgeous outside so I hit the roads!

5 min w/u spin bike

Legs
Walking lunges: 2 x 10/leg @ 20 lbs (IT band hurt while doing these)
Standing hamstring curls: 3 x 15/leg @ 20 lbs surgery leg, 15 lbs other leg (these also hurt my IT band)
Leg extensions: 1 x 10/leg @ 10 lbs (also hurt- not a good ITB day!)
Hip adductors: 3 x 20 @ 90 lbs
Calf raises: 3 x 20 @ 45 lbs

Abs
Torso twists: 2 x 15 @ 70 lbs

Polar HR Totals: 261 kcals burned (55% from fat); MHR 161 AHR 110

Cardio
6 miles outside
1 | 10:19
2 | 10:46
3 | 10:12
4 | 11:53
5 | 10:57
6 | 10:34
6.27 miles | 1:07:43
0.23 mi walking c/d

Polar HR Totals: 851 kcals burned (35% from fat); MHR 183 AHR 150

20 minutes "Yoga for Runners"

5 min w/u spin bike

Abs
Crunches on stab ball: 3 x 20
Bicycle crunches: 2 x 20
Reverse crunches: 2 x 10

Arms
Dumbell curls: 3 x 15 @ 12.5 lbs
Skull crushers: 3 x 15 @ 15 lbs
Lat pull downs: 3 x 15 @ 50 lbs

Cardio
45 minutes Arc Trainer, hill intervals, level 7

Totals
Kcals burned: 672 (45% from fat); HR Max 163 (83% max), Avg 135 (69% max)

Weekly Summary

* Ran 25.6 miles
* Burned 3,927 calories
* No strength training days
* No cross-training days

I did not meet all of my goals this week due to two unforeseen rest days (1 storm day + 1 bitterly cold day inwhich the gym was also closed) but overall considering it was Christmas, I think I did well. I am happy to have gotten the running in. I will workout tomorrow which normally would be a rest day to try and make up for this.

But baby it's cold outside

Today's run was done in -6 degrees celsius weather which felt like -12 with the windchill (15km/hr winds). I almost quit after the first mile because my hands started to freeze again (my Lululemon winter running gloves aren't cutting it!) but they warmed up, thankfully.

Lap times are slow because I didn't stop my watch at stop lights or when I walked across icey patches on the sidewalks. Once I warmed up I really enjoyed this run. It turned dark after the 4th mile and it was nice to run by the Christmas lights on one of my favourite running routes. Running through the water front felt like running on tundra! Overall, great run.

1 | 10:22
2 | 10:58
3 | 11:19
4 | 10:54
5 | 10:57
6 | 12:50
7 | 11:58
7.6 miles | 1:24:10
0.5 mi walking c/d | 9:14:27

Polar HRM Totals: 1056 calories (30% from fat); HR Max 175 (89% max), Avg 150 (76% max)

December 26th:
I bundled up and tried to run but needed the reminder that running will not happen for me when it is colder than -15 celsius outside. Today it was -19 with the windchill. I did not get far. :) Half a mile out and back before my hands froze!

1 | 9:39
1 mile | 9:39

Polar HRM Totals: 124 calories (45% from fat); HR Max 179 (91% max), Avg 142 (72% max)

Merry Christmas!

5 miles outside + c/d

Totals
Kcals burned: 664
HR: Max 184 (93% max), Avg 154 (78% max)

The gym was really busy today with everyone trying to squeeze in a workout because the facility is closed Christmas day and Boxing day. I am hoping the weather is decent so that I can get my runs in outdoors over the next couple of days! I have been dying to use the new outdoor gear I bought from MEC.

Cardio
13 minute w/u spin bike [waiting for a treadmill!]
6 mile run on the treadmill [first 3 miles @ .5% incline; some sprints] + .15 mi c/d [~70 minutes total]

Strength
Hip Adduction machine: 3 x 20 @ 90/90/70 lbs

My IT band has been fine all break. Thank goodness for ice, ibuprofen, stretching, and the hip adductor machine haha.

Totals
Kcals burned: 1066 (20% from fat)
HR: Max 189 (96% max), Avg 160 (80% max)

Monday was an unplanned rest day due to a major winter storm that hit and closed down everything- including the gym!

Tuesday:

Cardio
70 minutes treadmill (6.0 mile run [first 3 miles at 0.5% incline] + 0.4 mi c/d)

Strength
Bosu squats w/ 6 lb med ball: 3 x 10
Stability ball passes: 2 x 8

Totals
Kcals burned: 1117 (35% from fat)
HR: Max 193 (98% max), Avg 147 (75% max)

What a kick ass week!

* Logged 24.4 miles of running
* 2 solid cross-training days (1 spin, 1 arc trainer)
* 4 days of strength training

This week I want to hit 25 miles of running, 3 full body lifting days, and 2 days of cross.

Also, adding to my goals for 2009:

* Run 1,000 miles this year!

Just cardio today.

65 minutes treadmill (5.8 miles)

Totals
Kcals burned: 867
HR: Max 193, Avg --

One year!!

Ahhh I can't believe it!! Today was the one year anniversary since my ACL reconstruction. I savoured it during my workout today. I took the timd to consciously think about my knee and how awesome it felt. No pain at all. Strong. Things have really come full circle. I was at the gym around lunch time, and it was about that time a year ago that I woke up from surgery. I thought about my first physio appointment and how I could only bend my knee 30 degrees. I thought about how I was back in the gym at 5 weeks post-op, doing 10 minutes with no resistance on the spin bike and lifting upper body- whatever I could do so long as I was "working out". I thought about my first "run" on the treadmill at physio, 8 weeks post-op. One of the other patients had told me that I "ran funny". At best it was a hurried limp. But I kept at it; every second day (at 6am before class non the less) for one minute longer each time. Then, at 10 months post-op, I smashed my half marathon PR. Now, a year later, I'm enjoying being able to squat, crouch, bend, pivot, and RUN without pain. I'm planning my first marathon. I am thrilled. It is amazing what you can do when you put your mind to it.

5 mins w/u on spin bike

Walking lunges: 3 x 10/leg @ 20 lbs
Incline db chest press: 3 x 10 @ 25 lbs
Seated incline db curl: 3 x 10 @ 25 lbs
Lying overhead tricep press (bar): 2 x 10 @ 20 lbs (hard!)
Lat pull downs: 3 x 10 @ 55/55/40 lbs
Shoulder press on the ball: 3 x 10 @ 20 lbs
Bicycle crunches: 3 x 25
Hip Adductors: 2 x 20 @ 90 lbs

45 minutes Cybex Arc Trainer, hill intervals, level 7
10 minutes Stair Master, levels 6-8

Totals
Kcals burned: 810 (40% from fat)
HR: Max 178 (90% max), Avg 132 (67% max)

5 minutes w/u spin bike

I was going to do legs today but they had just cleaned the floor and I did not want to risk any type of knee damage so I did some squats and ran a bit longer instead.

Squats w/ med ball: 3 x 10 @ 6 lbs

Cardio
65 minutes treadmill (5.5 mi run + c/d)

Totals
Kcals burned: 930

Fitness Goals for 2009

This has been an incredible year for me fitness wise. It was the first year since 2004 (when I injured my knee) that I have been able to run pain free. I owe much of my sanity to my amazing physiotherapist and surgeon. These people fixed me and gave me quality of life back.

This year I ran a PR half marathon, a 10k, and a 5k in addition to many training runs. Physique wise, I'm at a weight that is normal for me but I would like to lose 5-10lbs. I have hovered around 152 lbs for the past 5 years. I don't want to weigh in the 150's anymore. My body looks better in the 140's so I'm going to go there and stay there. Knowing my body, the first five pounds I could get rid of relatively easy by running 20-25 miles a week and avoiding fast food, junk, and alcohol. The challenge will be the other 5. That will require scruitinizing my diet in addition to running like a mad woman. I'm ready to do it. Here is my plan of action (which I have already started! Why put off for tomorrow what can be done today?):

* Burn 5,000 calories/week
- Run at least 3 days a week
- Spin at least 1 day a week
- Walk instead of taking the bus as much as possible
* Prevent injury, promote strength, soothe stress
- Go to a strength class at the gym at least 1 x week
- Strengthen adductors at least 3 x week to prevent return of ITBS!
- Do IT band stretches whenever I run
- Try a hot yoga class
* Eliminate binge drinking (this is huge for me; I am very vulnerable to peer pressure and that is the ONLY reason I binge drink. I'm done.)
* In furtherance to that, limit alcohol at social events (i.e. law firm functions) to one glass of red with dinner.
* Monitor caloric intake
- Knowledge is power. Food diary. Every day. Not just when I fall off the wagon.
* Take measurements on the first of every month
- I used to be good with this but not as of late. Need to get back at it!
* Keep this blog updates
- I enjoy reading my own archives to analyse progress.
* Run a sub-60 minute 10k in 2009
* Run a sub-55 minute (!!) 10k in 2009
* Run the Freeze Your Gizzard Half Marathon in February 2009
* Run the Bluenose Half Marathon in May 2009
* Run the Prince Edward Island Marathon in October 2009
- I have run the half marathon twice now, and will have run two other halfs by this time. I'm ready.

I am very grateful for my current state of health and ready to push my body to new limits this coming year!

So yesterday I managed to break my baby toe (before the gym!). I stubbed it on my mother's hope chest and heard it make a big crack. I took my sock off later because it was hurting and day and low and behold I had a nice black toe! This frustrates my fitness plans but I think I can still manage. I can definitely spin, and I ran 5k yesterday without hurting myself.

Today I thought I should take a day off running (I have ran the past 4 days in a row) and do some lighter cardio. I did this spinning workout.

Totals
Kcals burned: 638 (40% from fat)
Time: 60 mins
HR: Max 180 (91% max), Avg 137 (70% max)

5 minute warm-up on the spink bike (going from gears 5-9)

Shoulders
Overhead press on the stability ball: 3 x 10 @ 10 lbs
Lat raises: 3 x 10 @ 10 lbs

Abs
Bicycles: 2 x 24
Crunches on stability ball: 2 x 15

Cardio
40 minutes treadmill (3.1 mi run with a couple hills and sprints because I was bored + c/d)
10 minutes Arc Trainer, hill intervals, level 7

Totals
Time: 82 mins
Kcals: 782 (45% from fat)
HR: Max 188 (95% max), Avg 151 (77% max)

Warm-up: 5 mins on the spin bike (going up a gear per minute)

Biceps
Barbell curls: 3 x 10 @ 30 lbs
Concentration curls: 3 x 10/arm @ 10 lbs

Triceps
Cable push-downs: 3 x 10 @ 20 lbs
Skull crushers: 3 x 10 @ 15/12.5/12.5 lbs
Kickbacks: 2 x 10 @ 7.5 lbs

Cardiooo
60 minutes treadmill (5 mile run + c/d)

Totals
Kcals burned: 1003

5 minutes warm-up on the spin bike (going up a gear each minute)

Back
Lat pull-downs: 3 x 10 @ 55 lbs
Seated cable rows: 3 x 15/10/10 @ 25/40/40 lbs
Bent over row: 3 x 10 @ 20/30/25 lbs

Chest
Incline dumbell press: 3 x 10 w/ 12.5lbs dbs
Flyes on stability ball: 3 x 10 w/ 10lb dbs

Cardio: 5 mile treadmill run (55 minutes) + cooldown

Totals
Time: 90ish minutes
Kcals burned: 912 (35% from fat)
MHR 189 (96% max), AHR 139 (71% max)

30 mins Cybex hill intervals, level 6
25 mins treadmill (15 running, 10 walking)

Bosu squats w/ 6 lb med ball: 3 x 15
SS with:
pushups on inverted bosu: 1 x 5 full push-ups, 2 x 10 girly push-ups

Walking lunges: 2 x 10/leg @ 20 lbs

Standing hamstring curls: 2 x 10/leg @ 25 lbs

Leg extensions: 3 x 10/leg @ 30 lbs

Hip adductors: 2 x 20 @ 90 lbs

Torso twists: 2 x 15/side @ 30/50 lbs

Stability ball passes: 2 x 10

Stretching

Totals
Time: 1:40:29
Kcals: 938 (40% from fat)
MHR 188 (95% max), AHR 149 (76% max)

My best race ever.

Ten months ago today my knee was in shambles and I was on an operating table having cartilage removed and ligaments reconstructed.

Today, ten months later, I ran my personal best half marathon.

My goal was to finish. I ran my first half marathon 2 years ago in 2:14 and change. I had trained hard but my ligament was partially torn at the time. Today I ran pain free (aside from some ITBS that I chose to ignore for the day) and had the best race of my life. I shaved at least two full minutes off my time, did not walk except to drink water, powered past people on hills (normally my weakness), and ran negative splits. On top of all that, today I ran further than I have since that half marathon two years ago. I accomplished a lot today in those 2 hours.

The Race In Brief - for my records

The first 5k: The gun went off and we started down Grafton Street. I tried not to cry when I became overwhelmed with the emotion of being here, and doing this, again. I was a runner again. Finally. Despite my excitement, I really did not know what was in store so I kept my pace slow and steady.

5k - 10k: Trying to stay at 10:30min/mi pace but the miles flew by slightly quicker. My legs felt good and my heart rate was around 175. I felt like I had a lot left but did not want to quicken my pace too early. There are 2 brutal hills during the last 5k and I was anticipating them.

10k - 15k: I was running behind a couple who were a little too slow for my liking. I picked it up to pass and it felt good. I didn't drop my pace back down. My heart rate was still 175ish and my legs had lots to give. I only had 6 miles left.. then 5, then 4.. and my pace was quickening with each mile passed. I started to get excited at the thought of running each consecutive mile faster than the last but was weary of those last 5k.

16k - 21k: The hardest part of the race. I knew it was coming. Long, steep hills. The second longer and steeper than the first. I kept my pace steady and told myself it wasn't as bad as the hill I train on in Point Pleasant. I passed ~5 people on each hill. That felt so good! I stopped at the water station at 18k to grab a water. A lady came up behind me and said "Don't stop now, you're my pace bunny!". I hadn't planned on stopping but I downed the water and continued up the hill as not to disappoint. The first hill was over before I knew it. Not so bad but for the first time I was feeling fatigue. I kept my pace steady and when the second hill came into view, so did the 2:15 pace bunny. She had been so far ahead of me but now I could catch her. And I did. And I passed her. Before I knew it there was 1k left. My legs did not have much left but I pushed to maintain my pace. I saw the finish. 1/3 of a km left. I turned off my music. I eyed the clock. 2:12-something it read. I sprinted. I heard them call my name. I finished. Two ladies held me up and took the chip off my ankle. Somebody gave me a blanket and put a medal around my neck. I saw my mom and sister. My sister couldn't believe how fast I ran (she ran a 1:58 and knew I was anticipating 2:30). I couldn't either. I had just ran my best race ever. It was my comeback race.

I couldn't be happier with my results!

1| 10:24
2| 10:34
3| 10:09
4| 10:24
5| 10:21
6| 10:57
7| 10:17
8| 9:51
9| 9:40
10| 9:37
11| 9:29
12| 9:28
13| 9:32
13.1 miles | 2:12:02 | 10:05min/mi | 6:15min/km

Now what? I think a full marathon in May.

1| 10:12
2| 10:21
3| 10:22
4| 10:05
5| 10:27
6| 10:32
7| 11:05
8| 11:08
9| 10:51
10| 10:18
10.0 miles | 1:45:18

October 2: 6.0 miles
October 4: 3.1 miles
October 7: 3.1 miles
October 10: 6.0 miles
October 12: 10.0 miles
October 14: 6 miles
October 16: 3 miles
October 18: 13.1 miles

50 miles month to date.

September 1: 4.47 miles
September 4: 3.40 miles
September 9: 3.24 miles
September 11: 5.05 miles
September 13: 10.40 miles
September 16: 2.20 miles
September 17: 2.38 miles
September 18: 6.63 miles
September 21: 3.27 miles
September 23: 6.64 miles
September 25: 6.3 miles
September 28: 10.50 miles
September 30: 5.56 miles

70.06 miles in September.

7 mile tempo run with BE.

1| 9:58
2| 10:12
3| 10:22
4| 10:47
5| 10:43
6| 10:33
7| 10:35
7.0 miles | 1:11:15
0.56 mi CD

Polar HRM totals
Calories burned: 1144 (30% from fat)
Max HR 189 (95% max), Avg HR 165 (83% max)

Quick update:
I have completed 11 weeks of half marathon training, following a plan from the Runner's World site. I plan to run the PEI Half Marathon in October, 2008 with my sister (we did this before in 2006).

My knee has been healing like a rockstar since I finished physiotherapy in April of this year, following my December 2007 ACL reconstruction. It is not 100% yet (probably 90%) but I am working out harder and longer than I have in years (without a brace, I might add). I still favour my good leg a bit out of caution but mostly out of habit. This time last year I was unable to run a mile or two.. now my 8 mile long runs are enjoyable and pain free (well, aside from fatigue!). The human body, and medical technology, are amazing.

I have been tracking workouts elsewhere for the past few months but have decided to return to blogger.

Cardio:
15 minutes treadmill (1.0 mi run, the rest walking @ 3.5mph)
30 minutes Arc Trainer, hill intervals, level 6

Weights:
Bench press: 3 x 15 @ 45 lbs (bar only)
Deadlifts: 1 x 15 w/ 15 lbs DBs, 1 x 10 w/ 10 lb DBs, 1 x 5 @ 5 lb DBs (all one set) then 1 x 15 torso twists w/ 25 lb plate, repeated 3 times only I used 20's, 15's, and 10's for the next 2 sets.
Bosu squats w/ bicep curl: 3 x 10 w/ 15 lb DBs
Assisted pull-ups: 3 x 15 @ 90 lbs assisted
Tricep push-downs: 3 x 15 @ 25 lbs
45 degree leg press: 3 x 15 @ 90 lbs
Single leg squats: 2 x 10/leg
Sumo squats: 1 x 3
Hanging knee raises: 3 x 15/20/15
Stability ball passes: 3 x 10

Polar Heart Rate Monitor Totals
Time: 1:30:00
Calories: 940 (50% from fat)
Max HR: 176 (89% max), Avg HR: 140 (71% max)

Today:
30 minutes Elliptical, ramp 15, resistence 8
20 minutes Arc Trainer, hill setting, level 6
10 minutes StairMill, program 1, levels 6-8

Leg Weights:
Seated Hamstring Curls: 3 x 15 @ 50 lbs
Leg Press: 3 x 15 @ 70 lbs
Step Ups: 3 x 10/leg @ 24 lbs
Squats: 3 x 15 @ 8 lbs
Pendulum lunges: 2 x 15/leg @ 24 lbs
Calf Raises: 1 x 20 unweighted

Yesterday:
10 minutes StairMaster, level 10
15 minutes Treadmill (11 running @ 5.5mph, 4 walking @ 3.5mph, all at 1% incline)

Upper Body Wts
Dumbell Chest Press on the Ball: 3 x 15 @ 10 lbs
Dumbell Shoulder Press on the Ball: 3 x 15 @ 10 lbs
Dumbell Bicep Curls: 3 x 15 @ 15/10/10 lbs
Tricep Rope Push-Downs: 3 x 15 @ 20 lbs
Lat Pull Downs: 3 x 15 @ 45/60/60 lbs

April 1 - 30 minutes walk to/from school
April 2 - same
April 3 - same


April 4:

50 minutes walking and:

1 | 11:08
2 | 11:06
2 miles | 22:14 | 11:07 min/mi | 13 degrees celsius
0.14 mi CD | 2:49

15-Minute Ab Workout Video
Lower Body Workout Video (10 minutes)

14 total workouts in March, 8 lifting sessions :)

Looks like I am beginning my comeback! I am ecstatic about today's 20 minute run, it felt great.

Cardio:
40 minutes walking to/from school and gym
30 minutes treadmill (20 were running @ 5.5mph)

Hanging knee raises: 3 X 20
Safety squats: 3 x 10 @ 20 lbs

Cardio:
2 miles walk to/from gym (35 minutes)
25 minutes swimming

Cardio:
30 minutes treadmill (17 were running @ 5.5-6.0)
30 minutes elliptical
20 minutes walk home from gym/school

Weights:
Incline bench press: 3 x 10 @ 45 lbs
Chest flyes: 3 x 10 @ 20 lbs
Seated cable row: 3 x 10 @ 40 lbs
Assisted pull-ups: 3 x 6 @ 105 lbs assisted
Lat pull downs: 3 x 10 @ 40 lbs
Decline crunches: 2 x 15
Safety Squats: 3 x 10 @ 50 lbs

Cardio:
Walk to/from gym/school, 40 minutes
5 minutes bike, level 10
30 minutes treadmill (16 were running @ 6.0mph)

Weights:
Dumbell curls: 2 x 15 @ 15 lbs
Concentration curls: 3 x 10 @ 10 lbs
Tricep pushdowns: 2 x 15 @ 30 lbs
Skullcrushers: 2 x 15/10 @ 20 lbs
Shoulder press: 2 x 15 @ 20 lbs
Lat raises: 3 x 10 @ 20 lbs
Hanging knee raises: 3 x 20 (side, front, side)

Cardio:
30 minutes elliptical (mostly level 10 resistence/ramp 10)

Abs:
Crunches on the ball: 3 x 20/15/10
Side bends: 2 x 15/side @ 15 lbs
Bicycles: 2 x 20
Calf press: 3 x 20 @ 70 lbs

Cardio:
Walk to/from gym, 2 miles, 35 minutes
5 minutes bike @ level 10
30 minutes treadmill (5 @ 3.5mph, 10 @ 6.0mph, 5 @ 3.7mph, 5 @ 6.0mph, 5 @ 3.5mph)

Weights:
Squats: 3 x 10 @ 30 lbs
Walking lunges: 2 x 8/leg @ 16 lbs
Narrow squats: 3 x 10
Reverse lunges: 2 x 10/leg
Leg press: 3 x 15 @ 45 lbs
Hanging knee raises: 3 x 20

Cardio:
45 minutes walk to/from home/school/gym
10 minutes bike
30 minutes treadmill (13 jogging @ 5.5mph)

- crunches
- physio (squats, bosu, step-ups, the usual)

Cardio:
Walk to/from gym ~35 minutes
5 minutes bike, level 10
30 minutes elliptical (25 mins @ 8 resistence, 10 ramp and 5 mins @ 5 resistence, 5 ramp)

Crunches: 3 x 15
Half squats: 3 x 15

Cardio:
20 minutes walk to school/gym
10 minutes bike, level 10
30 minutes treadmill (12 were jogging @ 5.5mph)

Weights:
Hanging knee raises: 3 x 20
Dumbell curls: 1 x 12 @ 15 lbs
Seated rows: 2 x 10 @ 35 lbs
Half squats: 3 x 10 @ 25 lbs
Bench press: 3 x 10 @ 45 lbs
Crunches on the ball: 2 x 15

Cardio:
20 minutes walk to gym
10 minutes bike @ levels 6-10 (mostly 10)
30 minutes treadmill (3 mins walk/3 minutes jog @ 5.5mph, 6 min walking CD)

Weights:
Hanging knee raises: 3 x 20
Half squats: 2 x 15 w/ 25lb bar
Walking lunges: 3 x 10 @ 16 lbs
Leg press: 3 x 20 @ 50 lbs

Cardio:
Walk to school & gym & bus stop (20 minutes)
Bike: 10 minutes @ level 10
Elliptical: 30 minutes (felt normal and great!!)

Abs:
just some crunches

Yesterday:

walk to school & gym (15 minutes)
Bike: 15 minutes (10 min @ level 10, 5 min @ level 6)
Treadmill: 30 minutes (4 x 2 mins @ 5.0mph, 1 x 3 mins @ 5.2-5.5mph, the rest @ 3.5mph)

Weights:
Lat pull down: 3 x 10 @ 50 lbs
Incline bench press: 3 x 10 @ 45 lbs
Hanging knee raises: 2 x 15 (regular)
Dumbell curls: 1 x 10 @ 15 lbs
Tricep pushdowns: 3 x 10 @ 30 lbs
Half squats: 1 x 15 unweighted, 1 x 15 w/ 25lb bar

Monday:
Physio. The usual.

Cardio:
Walk to/from gym (2 miles)
Bike: 20 minutes @ levels 8-9
Treadmill: 30 minutes (5 x 2 minutes jogging @ 5.0mph!)

Weights:
Hanging knee raises: 2 x 20 (regular), 2 x 20 (side to side)
Incline bench press: 2 x 12 @ 45 lbs
Lat pull downs: 3 x 10 @ 50 lbs
Barbell overhead press: 2 x 12 @ 25 lbs
Crunches on stability ball: 2 x 15
Half squats: 3 x 10, 1 x 10 w/ added 25 lbs, 1 x 5 single leg quarter squats (surgery leg)
Standing on bosu: few times for each leg

Walk in Point Pleasant Park.

Physio today:
10 minutes w/u on the bike
22 minutes treadmill (5 x 1 minutes jogging @ 4.5mph!!)

rolling out IT bands
30 half squats
30 hip abductions
standing on the bosu
step ups
full leg stretch

Physio today:
20 minutes bike (with some intervals, getting really bored of the bike!!)

rolling out IT bands
30 half squats
step ups (not sure how many/alternating legs)
standing on one leg on the bosu
full leg stretch

Cardio:
Walk to/from gym (2 miles)
Bike: 20 minutes @ level 8 with a few intervals @ level 12

Weights:
Hanging knee raises: 2 x 20 (regular), 2 x 20 (side-to-side)
Barbell curls: 2 x 10 @ 30 lbs
Half squats: 3 x 10 + 1 x 5 single leg quarter squats on the affected leg
Vertical rows: 2 x 10 @ 33 lbs
Incline bench press: 2 x 10 @ 45 lbs

Today:
Walk to & from gym (2 miles/35 minutes-ish)
15 minutes bike (level 8 with 2 x 1 minute intervals @ level 12)
5 minutes Stairmaster @ level 7 (just seeing how the knee took to it.. it was okay)
10 minutes elliptical, resistence @ 8, ramp @ 6-8

Chest flies: 1 x 10 @ 20 lbs
Chest press: 1 x 10 @ 20 lbs
Hanging knee raises: 3 x 20
Crunches on the bosu: 3 x 10
Half squats: 30
Lat pulldowns: 3 x 10 @ 50 lbs
Tricep pushdowns: 3 x 12 @ 20 lbs
Incline bench press: 3 x 8 @ 45 lbs

Full leg stretch
Calf stretch
Quad stretch

Saturday:
Walk to & from gym (2 miles/35 minutes)
20 minutes bike with 8 x 1 minute resistence intervals

Hanging knee raises: 2 x 20 (regular), 2 x 20 (side to side)
Dumbell curls: 2 x 10 @ 10 lbs
Barbell curls: 2 x 10 @ 25 lbs
Leg press: 1 x 25 @ 90 lbs
Standing on one leg on the bosu
Crunches on the ball: 2 x 15


Friday @ physio:
15 minutes bike w/u (with 5 x 1 minute intervals @ 3KP resistence)
Rolling out IT bands
30 half squats
30 hip abductions
15 step ups (new exercise: step up [with bad leg] on to a step and hold then step down)
standing on one leg on a bosu

Cardio:
15 minutes walk to the gym
20 minutes elliptical (level 5 resistence)
10 minutes bike (5 mins @ level 12, 5 mines @ level 8)

Weights:
Hanging knee raises: 2 x 20 (regular), 2 x 20 (side to side)
Half squats: 2 x 15
Standing on one leg on bosu: 2 x 30 sec/leg

So, of course I paid the price for my marvelous workout on Saturday.. my knee was not happy with so much activity and was swollen yesterday and still a bit today. Physio says this will happen from time to time as the tissues respond to increases in activity.

Today at physio:

Bike: 20 minutes easy (1.5 KP resistence)
Rolling out IT bands
30 half squats
30 hip abductions
5 x 30 sec standing on one leg on the bosu (getting better at it!)
*new full leg stretch

My knee felt SO good at the gym today! I have permission from my PT to go "braceless" at the gym from now on. It was amazing how much more normal I felt without that thing on. I started doing a new stretch for my quad/top of my knee.. I lie on my stomach and with my legs at 90 degrees I cross my good leg over the bad one and gently push my heel toward my butt. It has helped a bunch. Even went down some stairs today without pain.

Cardio:
Walk to & from gym (2 miles, ~35 mins)
Elliptical (!!), 15 mins, incline 1-3, resistence 5-8
Stationary bike, 20 mins, levels 6-7

Weights:
30 half squats
5 x standing on one leg on the bosu
Leg press: 30 reps @ 70 lbs, 15 @ 90 lbs
Hanging knee raises: 3 x 20 (normal), 2 x 20 (alternating sides)
Bicycles: 1 x 24
Incline bench press: 3 x 5 @ 45 lbs
Lat pull downs: 3 x 10/10/6 @ 40/40/50 lbs
Seated vertical rows: 2 x 10 @ 35 lbs
Cable tricep pushdowns: 2 x 12 @ 30 lbs

Today at physio:
20 minutes bike (5 w/u, 10 mins intervals w/ 3 KP resistence, 5 c/d)

rolling out IT bands (they felt a little better today)
30 half squats
30 hip adductions
5 x balancing on one leg (15-30 secs)
balancing on one leg on the bosu (this is fun!)

Thursday at physio:
20 minutes bike (5 w/u, 10 mins intervals w/ 3 KP resistence, 5 c/d)

30 half squats
30 hip adductions
balancing on one leg
New exercise added: balancing on one leg on the bosu!
rolling out IT bands

Today was the best day all year! I had my 2 month follow up visit with the surgeon and she said I can start jogging!! I doubt if I will actually attempt this until the weekend or maybe next week, but I was so happy to get the go ahead!! She also said that I can wear heels, do leg extensions at the gym, and walk as much as I'd like. She bent my knee around and said the graft feels strong and my surgeon from home did a great job. Just what I wanted to hear. :)

At phsyio today:
Bike: 20 minutes (5 w/u, 10 intervals (3 KP resistence), 5 c/d)
Rolling out IT bands
30 half squats
5 balancing exercises/leg (standing on one leg)
30 hip adductions

Cardio:
walk to & from gym (2 miles)
22 minutes bike (2 mins w/u, 15 intervals, 5 mins c/d)

Weights:
Hanging knee raises: 2 x 15
Barbell curls: 2 x 10 @ 25 lbs
Half squats: 30
Seated rows: 2 x 10 @ 35 lbs
Incline bench press: 1 x 5 @ 45 lbs
Overhead tricep press: 2 x 12 @ 20 lbs
Single arm rows: 1 x 8/arm @ 20 lbs

Cardio:
Walk to the gym (1 mile, 15-20 mins)
20 minutes bike (2 min w/u, 12 x 30 second intervals hard/easy resistence, 5 minutes c/d)

Weights:
Hanging knee raises: 3 x 15
Cable tricep pushdowns: 2 x 12 @ 20 lbs
Lat pulldowns: 3 x 10 @ 40 lbs
Bench press: 3 x 10/10/8 @ 45 lbs
Half squats: 2 x 30
Overhead shoulder press: 2 x 12 @ 20 lbs
Bicyles: 1 x 24
V-sits: 1 x 15
Crunches on the ball: 3 x 15

Also did a lot of shopping this afternoon, so about 45min-an hour walking around the mall.


Yesterday (Friday) at physio:

20 minutes bike (5 w/u, 5 c/d, with 10 min intervals in between)
30 mini squats
balancing on one leg (10 each maybe)
Rolling out IT bands on the roll

I think I will start documenting my physiotherapy sessions here so that I can monitor progress.

Today:
Bike:
5 min w/u (no resistence)
10 min intervals (30 sec light resistence/30 sec 2-2.5 KP resistence)
5 min c/d (no resistence)

30 mini squats
5 balancing holds (per leg)

Cardio:
10 minutes elliptical!! (just trying out the motion.. light resistence/low incline)
15 minutes bike, levels 5-10 (resistence intervals, 30 sec easy/30 harder)

2 miles walking to the gym & back (we'll see how angry my knee gets tomorrow because of this..)

Weights:
hanging knee raises: 2 x 15
overhead dumbell press: 3 x 10 @ 20 lbs
lat pull downs: 3 x 10 @ 40 lbs
bench press: 2 x 10 @ 45 lbs

and my usual physio exercises (3 x 10 half squats, heel slides, etc)

Gym attempt #2

Random observation: the gym is probably the only place where people don't gawk at my knee brace. Instead, there seems to be a silent acknowledgement from fellow athletes that they know what happened to you and it sucks.

Bike:
5 minutes warm/up (no resistence)
10 minutes intervals (30 seconds light resistence/30 seconds harder)
5 minutes cool/down (no resistence)

hanging knee raises: 2 x 15
crunches: 2 x 15
bicycles: 1 x 15 (knee did not feel great doing these)
dumbell curls: 2 x 12/10 @ 10/15 lbs
skull crushers: 2 x 12 @ 15 lbs
dumbell bench press: 3 x 10 @ 30 lbs
seated row: 3 x 10 @ 25 lbs

I did a lot of walking today. Probably 30 minutes.

5 weeks and 2 days after having ACL reconstruction surgery on Dec 19, 2007, I made my return to the gym today! I'm still wearing my functional brace all the time except in the house (for another 2-3 weeks at least), but it felt great to burn some calories and see some familiar gym buddy faces today.

I didn't do too much but I have made huge progress from being non-weight bearing and in a splint just 3-4 weeks ago! I still have a bit of a limp but overall I am making good progress. :)

Cardio
Bike: 5 minute warm up (no resistance), 20 minutes with light resistance
+ walk to & from gym [from school - 15 minutes maybe?]

Dumbell curls: 3 x 10 @ 10/10/15 lbs
Chest flyes: 3 x 10 @ 20 lbs
Lat pull downs: 3 x 12 @ 40 lbs
Overhead tricep press: 3 x 12 @ 15 lbs
Hanging knee raises: 3 x 10
Crunches: 3 x 15

Feeling good!!