Slowly Back To Running

My Top 3

hopefully, not “back to running slowly”

Here’s the training log for the last 8 days
Su 11/16 bike warmup, isolation rehab exercises; followed by jog 1/4, and first try at strides post acl replacement. Used about a 3% grade to reduce the stress on the knee and did 4 x 35m at about 60% effort. Awkward feeling, but only mild pain from the arthritis.
M 11/17 CF: Cindy 17 rounds. First time back to squats on Cindy since March.
T 11/18 Rest day–very tired
W 11/19 jog 1/2 4 x 80m about 70% effort. Basically painless!Followed by CF workout (Christine: 14 something at 135#)
H 11/20 CF workout: AMRAP 10 min, 3 95#thrusters, 3 burpees, 9 kb swings–some post run knee tenderness today
F 11/21 jog 3/4 5 x 65m at about 80%; some pain decelarating, otherwise good
S 11/22 CF tabata (pushup, swings, sit up, sdhp, 32 total, no breaks, 330 reps
Su 11/23 bike warmup, isolation rehab at gym; 3/4 mile jog, strides up 2 % grade (Mt Hope)1 x 60, 1 x 80, 2 x 100, 1 x 320==all apprx distances, 70 to 75% effort. Knee sore by evening.

Today may be a rest day.

Am beginning the third week of the zone diet at 20 blocks per day. Here’s a sample day:
Wed 11/19

breakfast:3 eggs, 1 pc whl wht toast, 1/2 orange, 9 almonds 3 blocks

snack: 1 prtn bar, 1 c milk, 15 peanuts 2.5 blocks

lunch: 3 oz salmon, 1 pc whl wht bread, 12 peanuts 2 blocks

lunch2: 6 oz tuna, 2/3 tsp mayo, 4 sm pickles, 3/4 c cherries, 1 apple, 1 pc whl wht bread, 24 peanuts 6 blocks

dinner: 3 oz turkey, 1 pc whl wht bread, 3/4c cherries, 1oz ham, 2 oz cheese, 1/2 c blueberries, 18 almonds 6 blocks total 19.5

Tag: zone diet