Sunday, September 30, 2012

Weekly Training Wrap - 9/24 - 9/30

Week 6 of my Tendinosis injury and I am hoping to start working toward more running.  I have been told this is a 6 - 12 week injury.  At the halfway point, I feel it is appropriate to start trying to put in some mileage slowly and see how things respond.


PM - 1.5 hours

P90x - Shoulder and Arms, plus Ab Ripper X.  Then a short walk with the dog.


PM - .25 Hours

An easy 2 mile run and then some foam rolling and stretching.


AM - 1.25 Hours

P90x: Legs & Back with Ab Ripper X.

This is the first time I have done the leg workout and it was a real challenge, but I kept up! It was particularly surprising that I held up on the moves that required extra balance. The good news is that my knee didn't bother me much -- I feared I wouldn't be able to finish it.

The back exercises were a little weak.  I need to get a pull up bar figured out soon.

Ab-Ripper X: I pushed it a bit today and got closer to the 340 reps, but I paced it a little differently than they do.

During the cool down period, I did lots of foam rolling on my quads, IT Bands, and hamstrings.


PM - 45 minutes

I ran for 45 minutes on the Treadmill (5 miles) and things felt really good. I am about ready to start running outdoors, but I do need to reign things in a bit. I am so close that I don't want a setback now.


PM - .5 Hours

Short walk with my wife and then some PT (foam rolling and stretching).


PM - 2.00 Hours

I went for a long trail run/hike with my son and our friends. The weather was perfect and we had a great time. This was the longest my distance my son has covered.  He took his first trail fall, but he toughed it out after a rattle snake sighting took his mind off of it. The good news for me is that my knee continues to feel better and allowed me to run some of this, even the downhills which were particularly troubling during the LT100 race.

Later in the afternoon, I did some single-legged squats and some foam rolling.


AM - 2.00 Hours

P90x: Check & Back with Ab Ripper X.

I finally hooked up my pull-up bar and it made this workout MUCH harder. My heart was pounding at the end. I couldn't do as many push-ups either because I wasn't "resting" as much between sets due to the harder back workouts.

Push-up variations (2 times through): Push-up, Military Push-Up, Wide Fly Push-up, Decline Push-Up, Diamond Push-Up, Dive Bomber Push-Up.  First time through I did 25 good reps on all the push-ups but Dive Bomber (15).  The second time through I did 20 good reps of all the push-ups but Dive Bomber (10).  A total of 250 push-ups.

Back exercies (2 times through): Pull-Up, Wide Grip Pull-Up, Reverse Grip-Close Hand Pull-Up, Heavy Pants, Lawn Mower, Back-Fly. 

Ab-Ripper X:  I hurried through it to get ready for a run with my neighbor.

After P90x, I went for an easy 3.5 mile run outside -- my first outdoor run in 6 weeks. Things are definitely not 100%, but I am happy with the progress that is being made.

I totalled 16.6 miles this week!  It is a step in the right direction.


  1. Hey AJ: Sorry your knee is still not 100%. I have a PT I've seen in the past who is an Ironman triathlete and amazing at what he does. His practice is near I-25 and Arapahoe. If you want his contact info, please e-mail me.

    Do you think you have a classic case of runner's knee? I've had it a few times and it just takes time. I'm wondering if what you're going through is a result of the wrong footwear. I have come to think some of my issues stemmed from Hokas, which I no longer wear.

    Good luck!


  2. Wyatt -
    It is definitely runner's knee, more specifically damage to the tendon. And you are right, time is what it needs. I feel like I am on a good path right now.. finally! I think the reason for the injury is two-fold: 1) typical runner imbalances that I need to manage as well as I can and 2) I over did it in training for Leadville. I was injured before the race even started but managed to get through. #2 is what prompted me to start re-evaluating the way I train for these things.

    Looking forward to being healthy so you and I can do some running together!


  3. In that case, I highly recommend Pro-tec or McDavid knee wraps, which you wrap around the base of your knee cap. It's not a permanent solution, but it helps stabilize the knee cap and reduce painful friction.