3 miles, untimed + abs/push-ups

my garmin is lost somewhere admist the mess in my room. blah

3 miles, untimed + abs & push-ups.

5 hours of busy waitressing. I walked 9.5km yesterday during my 10 hour shift, so I'm going to estimate at least another 5km tonight.

15 minutes cross trainer, level 6
25 minutes treadmill (2.35 miles)

Crunches: 2 x 12
Crunches with a twist: 2 x 5? not sure.. I was talking to someone at the time
Leg raises with med ball: 2 x 12 @ 10 lbs
Push-ups on bosu: 2 x 10
Side leg lifts with body bar on bosu: 2 x 10/side @ 6lbs
Front leg lifts with body bar on bosu: 2 x 10/side @ 6lbs
Leg extensions: 2 x 10/leg @ 10 lbs
Ham curls: 2 x 10 @ 5 lbs (bad leg only)

+ 4 hours hostessing at work which = non-stop walking pretty much!

cardio:
elliptical, level 6, 15 minutes
treadmill, running, 15 minutes
treadmill, walking 5 minutes

crunches: 2 x 12
crunches with a twist: 2 x 10
lying side bends on bosu: 1 x 10/side
leg lifts with 2kg medecine ball: 2 x 12
modified push-ups on bosu: 2 x 10
dumbell curls: 2 x 12/arm @ 12.5 lbs
incline dumbell chest press: 2 x 12 @ 25 lbs
standing hamstring curls: 2 x 10 @ 10 lbs
seated leg extensions: 1 x 10/leg @ 10 lbs
lat pull downs: 2 x 12 @ 55 lbs

The difference the brace makes:

1 | 10:12
2 | 10:28
3 | 10:29
3.0 miles | 31:09
0.20 mi walking CD | 3:54 | 19:55min/mi

1 | 10:20
2 | 12:12
3 | 11:55
3.0 miles | 34:27
0.14 walking CD | 3:01

Running without my knee brace was not a good idea.

1 | 10:05
2 | 10:49
3 | 10:39
4 | 11:17
4.0 miles | 42:52
0.17 mi walking CD | 3:35

July 3rd:

3 miles on the treadmill (32 minutes; wearing my brace)
3 minute walking CD

Some abs & some push-ups on the bosu

My first run with my new ACL/knee brace. I had to stop a few times to adjust it (trying to find the most comfortable degree of tightness). It's a little heavy and a little akward, but of course I'm not used to wearing anything on my knee. It held my knee in place great and I ran pain free without worrying about my knee twisting. I really noticed the weakness in my left leg while wearing the brace because I felt more comfortable using that leg (whereas I usually favor my right). In addition to the weight of the brace, my left leg was fatiguing quicker than my right.

I realize that this is probably way more detail about my knee than anyone is interested in reading, but I find it helpful to document this stuff so I can remember to talk to my doctor/surgeon/physiotherapist about it later. :)

Hell, I'm just happy to be running.

1 | 9:23
2 | 10:33
3 | 11:08
3.0 miles | 31:05
0.22 mi walking CD | 4:10

45 minute spin

Such a good workout!! Jill Anne's classes are becoming quite popular and are getting hard to get in to, but I hope to keep going every Saturday.

30 minute spin
30 minutes sculpt

The 30 minutes sculpt part required some improvising on my part seeing as most of the exercises involved lunges & squats (the orthopedic surgeon said these are a no-no). So I did what I could with my good leg, and managed with my other.. we also did abs, and some upper body exercises with the body bar. And push-ups. Great class!

Lovely run on the trail today.

4.36 miles in ~45 minutes

(forgot my Garmin at home)

20 minutes bike, level 10

single leg extensions: 3 x 10 @ 10 lbs (my bad knee moves all over the place when i do these and it doesn't fully extend.. can't wait to get my brace!)
deadlifts: 2 x 12 @ 25 lbs
hip abductors: 2 x 15 @ 90 lbs
dumbell curls: 2 x 12/arm @ 12.5lbs
lat pulldowns: 2 x 12 @ 50 lbs
incline leg lifts: 2 x 12
sit ups with a twist on incline: 2 x 10
dumbell decline chest press: 2 x 12 @ 20 lbs
dumbell overhead shoulder press: 2 x 12 @ 20 lbs

3 miles in under 30 minutes.. at the risk of jinxing myself, I will say things are looking up *knock on wood*.

My knee brace will be in later this week. Although my knee felt more stable during my runs yesterday and today, I hope the brace will provide a little more piece of mind.

My right (good) knee has been twinging on the outside; I suspect this is due to favoring it. I'm making a conscious effort not to.

1 | 9:33
2 | 9:55
3 | 10:05
3.0 miles | 29:35
0.22mi walking CD | 4:00

I plan on doing a spin class Wednesday and Saturday this week. Spinning really helps strengthen the muscles and tendons surrounding my knees.

I really would like to run a fall half marathon.. I'm going to keep an eye out for a 3/day week plan. If anyone reads this and has a suggestion, I'd love to hear it. :)

1 | 10:11
2 | 9:45
3 | 10:52
4 | 11:10
4.0 miles | 42:01
0.23mi walking CD | 3:51

Friday:

3.0 miles 31:30
5 minute walking CD

treadmill:
16 minutes walking (1 mile)

30 minutes bike, level 10 (8.5 miles)

bicycle crunches: 2 x 20
stability ball passes: 3 x 6
dumbell chest flyes on the ball: 2 x 12 @ 20 lbs
dumbell overhead press on the ball: 2 x 12 @ 20 lbs
lat pulldowns: 2 x 12 @ 50 lbs
hyperextenions: 2 x 15 @ 90 lbs
single leg extensions: 3 x 10 @ 10 lbs

30 minutes bike, level 10

stretches
2 x 10 crunches
2 x 6 modified push ups

My knee felt good while on the bike and is feeling better now (after the workout) than it did yesterday and this morning. I will bike again tomorrow and maybe try to run again Friday.

Today:

treadmill; 5% grade
5 minutes walking 4.0mph
25 minutes running 5.8-6.0mph
9 minutes walking 3.5mph

crunches with a twist: 10/side
torsto rotation: 2 x 15/side @ 60 lbs
dumbell flyes on ball: 2 x 10 @ 20 lbs
dumbell curls: 2 x 10 @ 17.5/12.5 lbs
tricep pushdowns: 2 x 12/10 @ 20/40 lbs
single leg extensions: 3 x 10 @ 10 lbs
single leg hamstring curls: 1 x 10 @ 10 lbs
lat raises: 2 x 10 @ 10 lbs

Friday:

treadmill..
5 minutes walking (4.0mph)
25 minutes running (5.8-6.2mph)
9 minutes walking (3.5mph)

Crunches with a twist: 10
One arm dumbell rows: 1 x 10/arm @ 12.5lbs
Dumbell chest press on ball: 3 x 10 @ 20 lbs
Lat pulldowns: 2 x 12 @ 40 lbs
Single leg extensions: 2 x 10 @ lbs
Tricep pushdowns: 2 x 12 @ 20 lbs