Sprints

1400

All out sprints

2 x 100 yd

4 x 50 yd

8 x 20 yd

Long hills

1700

Hills @ 10th street, between euclid and cascade

5 x 90 second hill sprints

walk downhill recovery

• Notes: Got a huge snow last night so I couldn't go to the trail like I was planning, did these on the road. Those two blocks are a solid longer hill so I might start doing it by distance rather than time.
• Sleep: MUCH better. Finally back on track.
• Nutrition: Pretty good. I am probably eating on the lower side calorie-wise right now, but not really by choice. Eating a little bit more bread than usual, but not really that much.
• Body: Good. Had PT again today and we did a whole new round of exercises. I can definitely do dumbbell rows and cable pushdowns without pain, but mostly everything I have been doing is scapula related to work on those stabilizers. I will probably start doing these exercises in the gym regularly.

DU/levers, explosiveness

1700

50-40-30-20-10 for time:

Double unders

Leg levers

time - 6:20

Dynamic work

20 x explosive squats

20 x explosive lunges

• Notes: Still pretty limited to leg work.
• Nutrition: Decent.
• Sleep: Badly in need of catching up.
• Body: Went to physical therapy today and started a new wave of exercises, these mostly focusing on scapular stability. I will be going twice a week.
• General: Wed - hill workout, Fri - GHD work, leg treading at the pool, Sat/Sun - track and speed work

Sprints

1200

Agility drills

5-10-5 runs

5 x 100m sprint @ 90-95%

best time was 13.1, worst was 13.5

cooldown jog

• Notes: Felt good to sprint really hard today.
• Sleep: Very irregular but OK.
• Nutrition: Pretty shitty. Home game yesterday so we pretty much spent all day drinking. Food intake has been decent though.
• Body: Shoulder continues to get better. I can do double unders and most DB work with my right arm, and I can almost hold a leaning rest position. Going in to another PT session tomorrow to evaluate where I am.

random day

2-4-6-8-10

GHD situps

back extensions

for time, w/ 15# pack:

25 squats

1 mile incline walk @ 15%, 20:00/mile pace

25 squats

• Notes: Tried putting the bar on my back to squat...no bueno, kills my shoulder. On the bright side, doing things with my right arm doesn't bother the other side much, so I can probably start doing some one armed push presses/bench presses.

squats/flutters, hill sprints

1800

10-8-6-4-2

single leg squats w/ 20# med ball

flutter kicks x 5

time - 10:26

10 minute rest

Hills

6 x 30 second sprints @ rpe 85%

recovery jog downhill + 30s rest

• Notes: Been really busy and haven't gotten into the gym much lately, but my shoulder has improved a ton with the time off. First time going anaerobic in a while so I was sucking some wind on the hills. This is the start of some informal training for the my 5.5 mile race when I go home for thanksgiving. I do it every year for fun, but I figured I'll try to train specifically for it this year since running is all I can do right now.
• Sleep: Fell behind this weekend pretty badly. I was tired all day so I will try to catch up on sleep tonight.
• Nutrition: Meh, reasonable. Could be better.
• Body: Shoulder is much more mobile and the therapy I have been doing daily is really helping. I can get my arm overhead now which is huge progress. Still can't really generate much force with it or pick heavy things up, but another week's worth of progress should do wonders.
• General: Going to start my own little run program, making it up as I go. I think the foundation of it will be hills, track work, and a longer run once a week. Once I get squatting again I will be throwing that in there as well. Basically lots of leg and core work.

GHD, flutter kicks

1700

3x

12 GHD situps

12 back extension

Pool

1000m flutter kicks w/ fins - 28:31

• Notes: Pushed it pretty hard on the swim, got some nice burn in the legs going.
• Sleep: Been fine.
• Nutrition: Pretty solid.
• Body: Had my first PT session today, did a bunch of ROM work and basically just going to be working on getting back all my range in the next weeks. Then it will be on to light strengthening work.
• General: In the meantime, I am going to try to get good at something else. I expect I will be able to run here soon (within the week), so I am giving thoughts to really trying to work on my 800 time again. Might start programming to get back into race shape, or maybe just find a local 5k and train for that. Either way, I want to train to win a race while I am waiting for this shoulder to heal.

Pistols, calves, incline walk

1800

100 pistols (50L/50R) to box, parallel

Tabata calf raises

1 mile incline walk @ 18:45 pace, 15% grade

• Notes: Going to see the orthopedist tomorrow about the shoulder. Looking forward to finding out some details about this thing.

kicks

1400

GHD situps

3x10

Back extensions

Pool

500m flutter kicks w/ fins

4 x 25m flutter kick sprints

• Notes:
• Sleep:
• Nutrition:
• Body: Shoulder has improved slightly. I can make a little wider ranges of motion, but I still cant really move my hand above shoulder level. The swelling is gone so I can see where the bone rests now. It is definitely sticking up a little bit, but overall it doesn't seem to be too badly separated. Doc on Monday, so hopefully I will get some answers on what degree this is and what things will look like going forward. Frustrated with being in a sling, but haven't started going crazy quite yet.

Random

1500

1 mile incline walk, 15% grade - 20 minutes

3x:

12 single leg squats, L/R

50 calf raises

3 x 25 leg levers

• Notes: Experimenting a little to see what I can tolerate right now. Air squats don't really work, and the ab work was a little bothersome just having my shoulder positioned that way. Going to be doing mostly lower body - lunges, single leg squats, hiking, and maybe some water treading.
• Sleep: Fine.
• Nutrition: Good. Feel pretty fat though.
• Body: Shoulder has come along a little bit, I can move it a little more each day. Still in a sling. I will know more once I see an orthopedist on Monday. My goal right now is to keep improving pain free motion and get daily function back with my shoulder. Clavicle is still pretty clearly elevated, but not as badly as I thought at first.

Injury timeout

Separated my AC joint last night wrestling with a buddy. Won't be training for a little bit. Sucks.

side note - glutes and hams are destroyed from friday.