On a somewhat significant front, I discovered a wonderful book this week that I read cover-to-cover. (I don't often do that anymore because I rarely find a book with enough substance to keep my attention). I will detail the "aha" of what I discovered in another post, but the tidbit that fits here is about my knee. The author of the book suggests that fixing a sore tendon takes 40-60 eccentric reps a day for 5-6 weeks. That is both good news and bad news. The good news is that I am starting to discover what it will take for me to get fully healthy. The bad news is that I am 10 weeks into this injury and only doing a fraction of that work (maybe 20-25 reps a day 3 times a week).
In addition to some tendon strengthening, I am going to begin working on my core with the following PT exercies (everyday):
- Suprapatella Pouch Stretch
- Foam Rolling my Quads, Hamstrings, and IT Band
- Clams (100 reps)
- Donkey Kicks (50 per leg)
- Bridge March (3 x 10 on each leg)
- Knee to Chest Bridge (3 x 12 on each leg)
- Balance and stability (standing on one leg, sitting on a Swiss ball, etc..)
Now that I am going to be doing more running, I am switching back to my old weekly summary format. But, I will continue my cross-training and PT efforts. I plan to stay on PT daily for at least another 8 weeks, then perhaps back it off to 3 times a week. Cross-training has always been a focus for me and I hope to continue doing it 3 times a week going forward.
| Day | Miles | Notes |
| Monday | 4 | Easy with my wife |
| Tuesday | 6 | Easy with my wife |
| Wednesday | Rest | Cross training - Legs |
| Thursday | 10 | Moderately hard MLR |
| Friday | 4 | Easy with my wife |
| Saturday | Rest | PT exercises |
| Sunday | 4 | Easy with my wife |
| Total | 28 | About 730 vertical feet |
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