Training (or re-training) Begins…Phase 1

Now that I have been given the green light by my surgeon, it is time to get BACK into shape. Day 1, Phase 1:

30 minute walk around the neighborhood = 1.38 miles (avg speed: 2.76 mph) with some areas of incline.

Day 2:

28 min walk around neighborhood = 1.38 miles (avg. speed: 2.96 mph) with some incline. Followed by 2 min slow walk to cool down.

Day 3:
Total Distance:
1.60 miles
Avg Speed:
3.4286 miles/h
Estimated Time:
0h 27m 55s
Start Elevation:
4373.36 ft
End Elevation:

4393.04 ft
Minimum Elevation:
4360.24 ft
Maximum Elevation:
4412.73 ft
Elevation Ascent:
72.18 ft
Elevation Descent:
52.49 ftWith 2 min cool down walk at end.Day 4 (this appears to be my starting point since it is the same as yesterday):
Total Distance:
1.60 miles
Avg Speed:
3.4286 miles/h
Estimated Time:
0h 27m 55s
Start Elevation:
4373.36 ft
End Elevation:

4393.04 ft
Minimum Elevation:
4360.24 ft
Maximum Elevation:
4412.73 ft
Elevation Ascent:
72.18 ft
Elevation Descent:
52.49 ftWith 2 min cool down walk at end.Day 5 (first day back at gym):40 min on treadmill = 2.15 miles, 5 min warm up, 28 min at 3.4mph, 7 min progressive cool downNote: my heart rate no longer drops quickly (i.e. my recovery rate sucks right now)

Also did some light stretching and some faux crunches – unsure about lifting upper body yet – so flexed abs x 200 reps.

Day 6 (gym):

40 min on treadmill=2.2 miles, 5 min warm up, 30 min at 3.4 and 5 min progressive cool down

Light stretching, lower ab work and modified upper ab work.

Days 7-8:
Treadmill: 5 min warm up 30 min at 3.4mph and 5 min cool down (2.2 miles) followed by light abs and lots of stretching

Day 9: same as 7 and 8 but I did a couple of minutes at 3.6

Day 10: Treadmill 5 min warm up, 11.5 min at 3.6 mph then rehab version of HIIT (30 sec at 3.8, 60 sec at 3.6) for 18.5 min. 5 min cool down. Lower abs, upper abs, one legged bridges, hyperextensions (regular and on sides) and stretches.

Day 11 (10/28), same as Day 10, but added bent over flyes and Arnolds with no weights (to engage shoulders and continue to increase flexibility in chest).

I'd love to hear what you think...

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