570-319-6903      Clarks Green, Pennsylvania
IMPACT PHYSIO
  • Home
  • ABOUT
    • About
    • Staff Profiles
  • Physical Therapy
    • Lower Back Pain
    • Knee Pain
    • Neck Pain
  • Blog
  • Contact
    • Contact Information
    • Talk to a PT on the Phone
    • Request a Free Discovery Session
    • Ask About Insurance Coverage
  • Home
  • ABOUT
    • About
    • Staff Profiles
  • Physical Therapy
    • Lower Back Pain
    • Knee Pain
    • Neck Pain
  • Blog
  • Contact
    • Contact Information
    • Talk to a PT on the Phone
    • Request a Free Discovery Session
    • Ask About Insurance Coverage

Steamtown Marathon Training: Week 8

9/5/2016

0 Comments

 
Week 8 summary: I am getting a little worried. Most people have completed 18-21 mile runs and I have no gotten past 9.5 miles. I was not capable of finishing my long run last week and did very little running this week. I guess this will be a lot like school (and work)....procrastinate, then cram!!! Monday: Recovery = Cupping my right calf, Rock Tape application to my right calf, and dynamic mobility drills.   Tuesday: NEPA Fit Club
​Week 8 summary: I am getting a little worried. Most people have completed 18-21 mile runs and I have no gotten past 9.5 miles. I was not capable of finishing my long run last week and did very little running this week. I guess this will be a lot like school (and work)....procrastinate, then cram!!!

Monday: Recovery = Cupping my right calf, Rock Tape application to my right calf, and dynamic mobility drills.
 
Tuesday: NEPA Fit Club.
            Starter (I was mostly finished by the end!): Sled push outside in the parking lot, alternating intervals of walking and sprinting (see image below). I started with 165 pounds but dropped to 125 pounds after the 3rd sprint.
            Strength: Four rounds of single kettlebell strict press at 48 pounds x 6 each side, alternating with single leg deadlift with a row at the bottom at 48 pounds x 8 reps each side.
            Finisher: I’m not sure what Mike had in mind, but I was running late for work and didn’t stay to find out.
 

Wednesday: NEPA Fit Club (can’t beat 2 days in a row!)
            Starter: 3 sets of 6-pound medicine ball slam complex – Single leg overhead slam and rotational slam x 6 each side and double leg overhead slam and rotational slams x 6 each side.
            Strength: Deadlift with the trap bar (I did not do a good job of following directions so the workout was slightly different than intended.) 305 pounds for 4 sets of 5 reps, 315 pounds for one set of 3 reps and 335 pounds for 1 set of 2 reps.
            Mike’s Special: see Video for demonstration. 3 sets of 6 on each leg.
            Finisher: 3 sets of Paloff press from a hinge position x 5 each side alternating with single arm kettlebell swings with 44 pounds x 15 each arm.

Wednesday Night: Sneakers were supposed to arrive, but they are not here!
 
Thursday: I did some walking with the occlusion cuffs (blood flow restriction), and ankle mobility drills. My calf seems to be okay. Sneakers arrived and I took some video running with each on the treadmill.
 
Friday: Attempted a run in the Asics. They were the sneakers that looked best in the video last night. Made it .84 miles before the onset of calf pain. Average pace 8:34 (WAY TOO FAST, but felt good). Average HR 149. Average Cadence 173 spm. Average Vertical Oscillation 9.79 cm and Average Ground Contact Time 51.4% Left and 48.6% Right. Immediately followed with dry needling, cupping and stretching. Back to the drawing board. (It's probably the runner and not the shoes!)

Saturday: Mobility drills. Barefoot, foot intrinsic exercises. Running form drills

Sunday: More mobility drills, foot intrisic strengthening, running form drills. Some brief running on the treadmill with an emphsis on form and cadence. Finished the day with a hot bath with Epsom salts.
0 Comments



Leave a Reply.

    Picture

    ​John Salva, PT

    "We help people in pain get back to the things they want without relying on surgery or painkillers, even if past treatments have failed."

    Archives

    September 2018
    June 2018
    May 2018
    March 2018
    February 2018
    January 2018
    December 2017
    October 2017
    April 2017
    March 2017
    February 2017
    October 2016
    September 2016
    August 2016
    July 2016
    September 2015
    May 2015
    February 2015
    August 2014
    July 2014

    Categories

    All
    ACL
    Back Pain
    Balance
    Christmas Season
    Falling
    Fun Activity
    Goals
    Happiness
    Health
    Improved Health
    Injury
    Knee Pain
    Low Back Pain
    Marathon
    New Year
    Nutrition
    Pain
    Physical
    Physical Therapist
    Pickleball
    Reflection
    Running
    Sports
    Training
    Vision
    Weight Plan

    RSS Feed

Impact Physio

Address: 
276 E Grove Street, Suite 2
​Clarks Green PA 18411


Phone Number: 570-319-6903


Fax Number: 570-796-5056


Email: 
​
teresa@impactphysio.net


Office Hours:
​By Appointment Only


Privacy Policy (click here) 

MEDICAL DISCLAIMER:
All information on this website  is intended for instruction and informational purposes only. The authors are not responsible for any harm or injury that may result. Significant injury risk is possible if you do not follow due diligence and seek suitable professional advice about your injury. No guarantees of specific results are expressly made or implied on this website. 
 Created by PT Website Secrets