Happy New Year

Happy New Year to my readers! I suppose this is my first “real time” post. The previous ones were written after-the-fact, with the benefit of hindsight to weave together somewhat of a narrative arc to my journey. Hopefully my posts continue to be compelling reads going forward!

I have not sprinted since early December. But I’ve kept up my lifting routine, I did plenty of cross-training, and have now gradually been bringing non-sprinting running back into the mix. My daily physical therapy exercise routine takes a good 20-30 minutes per day. I feel I am making good progress, and believe the doctor will tell me I am cleared to resume sprinting any day now.

Cross training has generally been 30-45 minutes on the elliptical or the bike. My last long run was a 3-miler on the treadmill at a 7:24 pace. Not enough to push the limits of my cardio, but a good intensity level to build up the newly forming muscles in my feet. Right now, for a run like that, the limiting factor is the burn on my outer shin muscles. The goal is for those muscles to develop enough strength and endurance for the limiting factor to be elsewhere.

On the lifting front, my latest targets (with 1 minute rests between sets) are:

  • Bench press: 5 sets of 5 @150lb (1:30 rests)
  • Dumbbell bench press: 5 sets of 5 @70lb
  • Pull-ups: 3 sets of 8 with a 5lb weight between my legs
  • Squats: 3 sets of 8 @165lb
  • Deadlifts: 3 sets of 8 @155lb
  • Sled pushes: 6 sets of 2×10 yards with 70lb/pole, alternated with box jumps
  • Sled pulls: 5 sets of 20 yards with 70lb/pole, alternated with broad jumps
  • 4 sets of {40sec wall sit, 40sec lunge jumps, 40sec mountain climbers}

This coming weekend, I will be flying off to Singapore for 3 weeks for work. My goal is to push forward without missing a beat during that time. Stay tuned!

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