November 12- Walked 3 miles with the dogs , miles were 16:09 , 17:31 and 18:29 slower because Brian caught up with us on his bike and several neighbors drove by so I had to catch the dogs and hold them while the cars went by . Did a core workout dvd I have, could do about 1/2 of it too many lunges for me right now. Thinking about restarting yoga .
November 13 - 30 minutes on the stationary bike , dialed it up to level 6 which I have no idea what that means , it feels a bit like the middle ring on a regular bike on a flat road . I was able to get my heart rate up to 150 by pedaling really hard for awhile . Did some machines for upper body .Went to therapy and got a set of new instructions for the next two weeks Total Motion Release . I did not present the plan below* but did mention I will begin training Dec. 1 and Larry pointed out I can't stand on one leg how can I run ? I can run, I could before surgery ( not very well ) and I will after it , damn it ! I asked if there was still value in the leg raises , he said no other than for general fitness but I was past it for my knee rehab . I will probably cut back to a couple times a week . I think I'll stay with the e stim for awhile yet . There has been some
November 13 random thoughts skip if you don't want to read my random thoughts - I have realized in my life there are very few people I can have an actual old fashioned conversation with . I'm not sure what that says about me, I know a lot of people I would call acquaintances, a few friends and very few good friends . I usually only have these deep thoughts when I'm running ..anyway I'm not sure how things have gotten so shallow , maybe social media ? all you can say is " nice picture " for fear of offending someone. This year at Christmas , yes I wrote it , here I'll write it again Christmas ! I am going to figure out a way to let those who I value so much, because I can have a conversation with them, know it . Strangely I have never met some of these people in person and just have conversations online with them , they don't feel the same way about all things as I do except the value of being able to converse in an adult manner . My first thoughts involve sending them beer because that's what I'd like but I do realize not everyone likes it
November 14- Did the 5 exercises from the Total Motion Release that Larry gave me . Last night I couldn't do sit to stand with my bad leg when I started , it's just standing up with one leg from a sitting position , after doing it on my good leg I was able to do 3 on my bad leg . Today I was up to 8 on my bad leg . Walked the dogs at Hidden Valley 2 miles 1/2 on the track which is a wide Jeep road and 1/2 on single track with some gentle up and down . I can only fit in 2 miles on my lunch it takes about 10 minutes to drive there . The Park is full of trails and before surgery I hiked a couple of the steep trails I'll be adding them in soon . One thing I really hated was looking down a trail I would have run down and being afraid to walk down it . I tried to not hesitate today on the very small section of steep downhill that was easily runnable .
*A plan I copied from a runner forum for a low mileage training plan for a 50 . It also looks perfect for me for a rehab or one I can loosely base my mileage on . I'm not a huge fan of following such a structured plan but I might try and it see how it goes . I don't have a long race in April planned right now it would be a marathon or a 50k in May . I also have to rearrange the days it's hard for me to do more than 8 on a week day in the winter so I wouldn't use Monday ( I have Monday off ) as a rest day .
| Week Of | Week | Mon | Tue | Wed | Thu | Fri | Sat | Sun | Miles |
| Dec 3 | 1 CD | 0 | 2 | 2 | 2 | 0 | 8 | 6 | 20 |
| Dec 10 | 2 CD | 0 | 2 | 2 | 4 | 0 | 10 | 6 | 24 |
| Dec 17 | 3 CD | 0 | 2 | 2 | 4 | 0 | 12 | 8 | 28 |
| Dec 24 | 4 | 0 | 2 | 4 | 6 | 0 | 14 | 8 | 34 |
| Dec 31 | 5 | 0 | 4 | 4 | 6 | 0 | 16 | 10 | 40 |
| Jan 7 | 6 | 0 | 4 | 6 | 6 | 0 | 18 | 10 | 44 |
| Jan 14 | 7 | 0 | 4 | 6 | 8 | 0 | 20 | 10 | 48 |
| Jan 21 | 8 CD | 0 | 4 | 8 | 6 | 0 | 10 | 8 | 36 |
| Jan 28 | 9 | 0 | 4 | 8 | 8 | 0 | 22 | 10 | 52 |
| Feb 4 | 10 | 0 | 4 | 10 | 8 | 0 | 22 | 10 | 54 |
| Feb 11 | 11 | 0 | 4 | 10 | 8 | 0 | 24 | 10 | 56 |
| Feb 18 | 12 CD | 0 | 4 | 10 | 6 | 0 | 10 | 8 | 38 |
| Feb 25 | 13 | 4 | 12 | 8 | 0 | 0 | 0 | 31 | 55 |
| Mar 4 | 14 | 0 | 4 | 12 | 8 | 0 | 24 | 10 | 58 |
| Mar 11 | 15 | 0 | 4 | 12 | 8 | 0 | 26 | 10 | 60 |
| Mar 18 | 16 CD | 0 | 4 | 10 | 8 | 0 | 16 | 10 | 48 |
| Mar 25 | 17 CD | 0 | 4 | 6 | 6 | 0 | 10 | 6 | 32 |
| Apr 1 | 18 | 4 | 3 | 2 | 0 | 0 | 50m ultra | 0 | 59 |
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