Friday, October 18, 2013

Post race IT Band rehab week

Mon-0 lots of stretching and icing
Tues- 0 ice stretch
Wed-0 ice stretch core work, hip exercises
Thurs- 10 min bike core, ice, stretch
Fri- 10 min bike core, ice stretch
Sat- 0 stretch
Sun- 2 miles. Minimal discomfort. Ice, stretch

Not much to report here. Lots of Ice and rest.

Week- 2
Month- 27.5
Year- 2028.5

Race week

Mon- 5
Tues- 5
Thurs- 3.5
Fri- 4
Sat- 0
Sun- 18 blues cruise DNF

This was my first ever DNF. No Race Report coming. I felt good till mile 7. Then I felt some pain in my knee. Hadn't had knee pain in forever. Tried to stretch it out at mile 10, no luck. By the time I got the mile 13 I was in trouble. I had to stop and stretch every 200yards or so. Hoping it would go away I tried to make it to the next aide station. I made it about a mile and then had to walk the final 3 miles. Horrile IT Band pain, couldn't shake it, oh well.

Week- 35.5
Sept- 279
Oct- 30.5
Year- 2026.5

Rest week

Mon- 5 core creek
         3 soccer game
Tues- 5 treadmill.
          5 Road Hills
Wed- 8 Core Creek  (slow)
Thurs- 7 Neshaminy 
Fri- 7 various ways
Sat- 7 Neshaminy
Sun- 5 core creek

Week- 52
Month- 214
Year- 1936

Final prep week

Mon- 8 core creek 58:33
Tues- 17 total. 9cc 1soccer 7nhs 55:11
Wed- 8 core creek
Thurs- 6 soccer training
           7 Neshaminy
Fri- 9 Core Creek
Sat- off
Sun- 7 nesh 50:40

Week- 60
Month- 274
Year- 1996

Rolling Right Along

Mon- 8 Core Creek 58:00
Tues- 11.5 Core Creek and Road in 1:35:12 So hot and humid
          6.5 at School ?
Wed- 7 Neshaminy in the Heat 1:13:24 So slow
          3 Treadmill 24:12
Thurs- 2.5 School Hills
           4.5 Treadmill
Fri- 4 Treadmill
       4 Hills With Brenda
Sat- 18 Baldpate 2:34:17 Nice and slow. Felt good all day. Hit the final descent really hard.
Sun- 7 Neshaminy
        5 Langhorne Hills

Week- 81
Month- 162
Year- 1884