week 22.

tuesday, jan. 10.
stairmaster - 10 minutes.
stretching.
exercises - step ups: 18" (10), 24" (10). resisted running with david: forward (there, back, there back), backward (there, back, there, back), side shuffle (there, back, switch sides, there, back), karaoke (there, back, switch sides, there, back). so these were new re-additions (we stopped doing them earlier and chris has added them back in today). i was spent after the backwards running. david gave me a hint, though - once i get there, turn around and immediately come back because it somehow makes it less painful. after all that, i got to return to my regularly scheduled program. oh, wait, except she added another thing - little side to side ski jumps: 3 sets of 30 seconds. i guess the lines were probably about 4 feet apart or so. then i was tired and getting a little dizzy. chris gave me a mojo bar, and i ate a little of it. it's made by clif i think, and similar to bumble bars except not sesame seeds and not as soft. good though. weights - leg press: double leg - 6, 7, 8 plates (20, 15, 10); single leg - 4, 5, 6 plates (20, 15, 10). yes, i went up. legs tired at this point. wobbly. oh, but they got the new water fountain installed, so that was sweet. shuttle: 3 bands, single leg jumps (3 x 10). leg extension: 20 lbs (3 x 10). hamstring curls: 20 lbs (2 x 10) and then i did the last set of 10 at 25 lbs. calf raises (3 x 15). step downs (2 x 10). single leg hops for distance, stick the landing: ok, so this hurt some because i tried to go too far on my first try. chris taped me (like a V under my patella), and it felt better. i could actually do it as opposed to before when i couldn't. just from the tables to the leg extension machine. single leg hops for speed (there, back). double leg broad jumps for distance (there, back). outside: figure 8s (4 x there and back), little baby cuts, slowly (4 x there and back). door jumps (2 x 30). squat jumps (20). balance: single leg bosu throws (standing on the round side) with ball #2 (30); double leg (standing on the flat side) squat throws (10 x 10). floor touches (36). single leg stick squats (2 x 15). wall squats (5 x 30 sec).
treadmill - i managed to inadvertently set up a program... so i ran for 0.18 mi at 5 mph, and then the treadmill slowed to a crawl. aaronette got it back to the regular manual mode, and i ran for another 0.57 mi at 5 mph (a little more, maybe 5.2 mph for the last 0.17 of it probably) -- grand total 0.75 mi (if i did the math right)
flexion - chris was busy, so i stretched myself for awhile. got to about 3 inches from my heel to my ass by myself. chris had barb push on my leg - she was kindler and gentler... no butt touch.

friday, jan. 13.
stairmaster - 10 minutes.
stretching.
exercises - step ups: on the 24" (20). balance: single leg bosu throws (30); double leg bosu squat throws (10 x 10). resisted running with chris: forward (there, back, there, back), backward (there, back, there, back), side shuffle (there, back for each direction), grapevine (there, back for each direction). almost dead. no tape today because chris forgot. she did a little makeshift patella strap with prewrap. single leg hops for distance (there, back) and speed (there, back). skips (there, back, there, back). double leg broad jumps for distance (there, back), then again there and back with the grey crab walk band around my knees (keeping tension on it to try and keep my knees from wandering inward on my landings). door/wall jumps (2 x 30). squat jumps (20). outside: figure 8s (4), little baby cuts (4). leg press: double leg with crab walk band for tension again - 6, 7, 8 plates (pyramid 20, 15, 10); single leg - 4, 5, 6 plates (20, 15, 10). shuttle with 3 bands: single leg jumps, soft landings (3 x 10). leg extension: 20 lbs (3 x 10). hamstring curls: 25 lbs (3 x 10). calf raises (3 x 15). step downs (2 x 10). floor touches (36). did i do stick squats? who knows. wall squats (5 x 30 sec).
treadmill - i ran for 1 mile! 5 mph. tired at the end. whew.
flexion - the butt touch wasn't totally overwhelmingly painful i guess.