week 36.

tuesday, apr. 18.
stairmaster - 10 mins.
stretching.
exercises - we're doing some different stuff today. took out the step ups. went directly to box jumps (6) after the stretching. i ended up moving the blocks around last week and i don't think i mentioned it. i'm jumping over the 12", over the 18", onto the 24", and back down. and then back onto the 24", over the 18", and over the 12" to end one rep. david thinks i can jump over the 24" block, but it's too dangerous to try. side jumps over the 12" block (3x10). no more bosu balance stuff. outside: run forward, turn 180 run backward (from the green power thing to the fence, switch, to about 2 cement lines down, and back x4). short shuttles (3), which i didn't fully explicate before. there's a chainlink fence/gate in the little baby parking lot. it has 6 vertical posts + 1 "baseline" post, about 1-1.5 yards apart. so i end up running 11 segments of there/back roughly turning at each of those 6 vertical posts. i usually organize my turns so i'm always facing one way for one whole set. then always facing the other way for the second set. then mixing it up for the third. we also did backwards cuts (3 there/back) - basically backpedalling diagonally to the right, planting and going diagonally to the left, planting ... etc. and, i hopped on my right leg diagonally forward, crossing a cement line each hop (3 there/back). i hope that made sense. back inside. weights. leg press: double leg 10, 11, 12 plates (10, 10, 10 w/ 20 calf raises betw); single leg 6, 7, 8 plates (10, 10, 10). hamstring curls: 20, 25, 30 lbs (10 ea). leg extension: 15, 20, 25 lbs (10 ea.). crab walk. step downs (3x10). single leg stick squats w/ the stick across my shoulders (2x15). line jumps (20 ea). whew. tired. ice.

thursday, apr. 20.
stairmaster - 10 mins.
stretching.
i was tired today. oh, and also, yesterday walking down the back stairs of the ibb, i was messing around with my phone and not paying attention. and i mis-stepped close to the bottom, tripped, and fell on my ass down a couple steps. i probably put my knee through more flexion than it's used to going, and it hurt to walk for a few minutes. everything feels intact; just a little sore. maybe a little more swollen than normal. so, trying to do jumping stuff today felt weird. so... i started with box jumps, but ended up clipping my toe on the front edge of the 18" block on my second rep... and chris made me stop doing those. moving on to weights. hamstring curls: 20, 25, 30 lbs (10, 10, 10). leg extension: 15, 20, 25 lbs (10, 10, 10). leg press: double leg 10, 11, 12 plates (10, 10, 10 w/ 20 calf raises betw); single leg 6, 7, 8 plates (10, 10, 10). crab walk. then outside. chris made up a new thing for me: suicides/shuttles but with backwards running. so, 3 cement lines + baseline, and i'd run to the line, then backpedal back to the baseline, etc. tiring. i did 4 i think. then the short shuttle cuts along the fence (3). it was f-ing hot out there today. and bright. there was a little refreshing breeze. back inside. i tried doing the diagonal hops on 1 leg, but it hurt more than normal, so i stopped. can't remember if i did single leg stick squats or not. i did line jumps (no diagonals, though).
then i ran on the treadmill for about 0.75 mi (8 minutes or so). no unusual pain during running, but afterwards, it kinda hurt more than it usually does after i'm done.