week 23.

monday, jan. 16 (otherwise known as mom's "american" birthday).

stairmaster - 10 minutes.
stretching.
taping - chris did the V thing, then did another cross piece that went from lateral to medial. it looked like an A after that. and it was hard to bend my knee very much, which made the first couple exercises interesting.
exercises - step ups: 24" platform (20). balance: bosu single leg (w/ me standing on the round side) throws with ball #2 (30); bosu double leg (standing on the flat side that you're not supposed to stand on) squat throws with ball #3 (10 x 10). these are the same every time. i'm not sure why i'm still describing them like i've never done them before. single leg hops for distance (there, back) - a little pain here, probably because i went out dancing in athens saturday and it hadn't had time to recover yet. single leg hops for speed (there, back). skips (there, back, repeat). double leg jumps for distance w/ grey band (there, back). door jumps (2 x 30). squat jumps (20). outside: figure 8s (4), baby cuts (4). then (chris came out there with me and had me do these new things) i got to run circles cw and ccw (4 each). i started with the clockwise, and was kind of jogging. chris told me to go faster - as fast as i wanted. so, i ended up going pseudo-full-speed. woohoo! felt ok. a little weird like i wasn't in full control, or my right just was weaker. but no real pain, and it was fun! i would have little bursts where i could pretend like i was actually fast. oh, and ccw was easier. ok, back inside. weights. leg press: double leg with grey band: 7, 8, 9 plates (pyramid 20, 15, 10) - i think chris went up on me here. tricky. single leg: 4, 5, 6 plates (20, 15, 10). hamstring curls: pyramid here, too - 15, 20, 25 lbs (20, 15, 10 reps, respectively). it was hard. shuttle: 3 bands, single leg jumps (3 x 10). leg extension: pyramid - 10, 15, 20 lbs (20, 15, 10 reps). calf raises (3 x 15). step downs (2 x 10). side/side ski jumps (3 x 30 secs). floor touches (36). single leg stick squats (2 x 15). wall squats (3 x 1 minute instead of 5 x 30 sec.). whew. tired out.
treadmill - went 0.75 mi at 5 mph.
flexion - no butt touch, probably about an inch away. probably due to taping.

friday, jan. 20.
stairmaster - 10 minutes.
stretching.
no tape today.
exercises - step ups: 24" platform (3 x 10). balance: bosu single leg throws with ball #2 (30); bosu double leg squat throws with ball #3 (10 x 10). single leg hops for distance (there, back). single leg hops for speed (there, back). skips (there, back, repeat). double leg jumps for distance w/ grey band (there, back). door jumps (2 x 30). squat jumps (20). outside: figure 8s (4), baby cuts - i got through 2 and chris peeked out... said i looked a little more limpy today and pretty much made me stop. weights. leg press: double leg with grey band - 7, 8, 9 plates (pyramid 20, 15, 10); single leg - 4, 5, 6 plates (20, 15, 10). hamstring curls: pyramid - 15, 20, 25 lbs (20, 15, 10). shuttle: 3 bands, single leg jumps (3 x 10). leg extension - chris restricted my motion to 45 degrees: pyramid - 10, 15, 20 lbs (20, 15, 10). calf raises (3 x 15). step downs (2 x 10). floor touches (36). wall squats (3 x 1 minute).
treadmill - went 1 mi at 5 mph, up to about 5.5 or even 6 towards the end. i didn't think i'd make it that far, but it seems like once i get about 0.5 mi in, the pain mostly goes away. or maybe i acclimate to it.
flexion - the butt touch was apparently good today - i guess my heel depressed into my right ass, which is cool. it didn't not hurt.