Phatmiked in TX

Sorry we missed ya in Enumclaw! Glad to see you are doing better. By the way, Im stealing this program for pleasanton...

phatmiked wrote: The only issue . . . gotta get this plantar fasciitis in the left food cleared up.  Only effects coming out of the back in the stone.

I'm watching you...............

jsully wrote: I'm watching you...............

Edited by grasshopper - 8/03/12 at 9:28pm

Saturday had my first "full" practice in a long time.

dwu
a few standing throws with light stone
OS - around 5 full throws - nothing over 45'
HWFD - couple standing throws, couple 1 turn, several full throws - best was about 35'
LWFD - same progression as HW - best around 68'
HH - couple singles, couple doubles, several full throws - best out around high 80's
LH - several full throws - best around 100'

Felt good to get out and throw.  But, I was very flat.  I was, however, very happy with how everything felt technically.  Just didn't have any pop or "Go".  That's fine for today.

This plantar fasciitis deal is no bueno.  Coming out of the back in the stone really lights it up.  I am going to go to the MSA or maybe even glide to try to alleviate some of the pressure on it.  Don't want to compromise all the events cuz my left wheel is wonky.  I feel it in the post on the other events, particularly in the weights.  We shall see.  Still have 4 weeks.  I will be ready for Pton.

Gratuitous multi-media:

Had some sort of gut bug over the weekend and into Monday.  And, my left foot was killing me.  So, I didn't train on Sunday or Monday. 

I found a new Chiro here who was a PT in a former life.  Guy is good, but shows no mercy.  Saw him Monday morning.  He pulled out this min-jack hammer and worked over my left PF in the area where it is inflamed.  Holy Cow, bat man!  His little admin lady came down the hall and closed the door cuz I was making so much noise.  haha  I also got one of the night time PF relief boots and have used it the past two nights.  I have also been icing and rolling my foot on a frozen bottle.
Yesterday I was walking around with a pain factor of 7.  Today, the clouds parted and the foot feels much better.  Down to a 2/3.   Very happy about this.

Tuesday      Pull and PF Squat
dwu
WOB x 10
PF BS - 315x3x8 sets
12" box step ups - 225x5, 185x8
GMs - 225x10x2 sets

WOB was at 14'.  Didn't clear it once.  Left some out front and just didn't have the juice for others.  I was playing with tech to try and make sure and get the hips and hams activated and really drive them in the pull.  Not to worried as I was still feeling the effects of the GI bug.
On the squats, I only went 315 b/c there wasn't an outlet near enough to the squat rack to hook up the PF.  So, I took a decent weight and just made sure to hit it.  Felt pretty good.

Today     Stone and Hammer

dwu
Stand throws with light stone x 5 - 42-43'
OS x about 15-20 Throws - best of 48'
28# LW for single winds x 10 - 42-45'

So, I went to the MSA for the stone.  Getting on the ball of the left foot and driving out of the back is killing my left PF, so I am going to roll with the MSA for the forseeable future.  Felt pretty good.  Timing is still just a hair off.  So, I am happy with the numbers today.  Most important, my left foot felt just as good at the end of practice as at the beginning.  woohoo!

The 28# single winds are just working the finish for the hammers.  I have to focus on getting up on the lefty and getting my right side through the finish.  This is a great little drill. The speed is similar to the 3rd wind on a full through and the 18" implement gives you pretty good feedback if you are not in good position.

The FBG Battlin' Billies came out for their afternoon session.  Not sure if today was the first day of two a days or not, but it was cool to see them and hear the clapping and yelling.  Got the old FB juices flowing for about 10 seconds.  Then, I said F that.  haha

Will be fun to go watch them on Friday nights with the kiddos.

Thursday     Push/Pull

was supposed to be a PF day, but had to rush for various reasons so I could get home and finish unloading the shipping container with all our stuff

dwu
Inc bench - upto 285 for a single
BO Row - uptto 275 x 8
DB OHP - 80 x 10
RDL - upto 375 x 8

Then carried a bunch of furniture and boxes into the house, up stairs, around the side of the house to an outbuilding.

Friday     WFDs
dwu
HWFD x 2 standing, 2 single turn, and about 8 full throws - mid 30's nothing huge, best of 36+
LWFD x 2 standing, 2 singles, about 12 full throws - all around 68-71

Nothing big here, but tech felt solid.  I was just still a bit cashed from the workout and moving stuff.  Feeling good about where I am leading into Pton and the plan I have in place.  The old man will not go quietly into that good night.

Best part of practice was when the FBG HS football coach came over and asked me what I had going on.  The shot practice field is right next to the FB practice field.  They were having there late session of 2 a days.
He said he got a little anxious when he saw the video camera, b/c "he didn't want any of his opponents getting any film on his team".  Gotta love HS football. 

Good times.

Myles, this is my run up to Pleasanton. In the context of the Men's As, I am the old man. And I don't intend to go easy on the young punks

Classes don't start until next Wednesday.

Saturday was full of active rest and hydro-therapy:  splashing around in the pool with my kids.  They kept asking me to make a big splash, "do it again, daddy".  So, I laid about a dozen jackknifes down.

Sunday      Throws

dwu
20# Braemar - about 5 at 37-38+
OS - about 8 full throws - all right around 45'  sigh, left foot is an issue
HH - about 5 full throws- crap  80-85'
LH - about 5 full throws - crap  all low/mid 100's
WFH - 10 pulls working on feel and finding the groove to really get something out of driving the hips.

Practice was a bit of a mess.  I was happy with Braemars, but the rest was not satisfying.  Having trouble posting up in the stone cuz the left foot.  So, I was in the bucket a bunch.

Hammers, just crap.  Looking at video I see that I am cutting down across the right side and not staying big through the 3rd wind.

All fixable.

Going to see a podiatrist and have them look at the wheel.  I want to be sure there isn't any damage there at the tendon insertion points.  Maybe see about a shot or something.  We'll see.

I still feel good about my training and plan on being ready for Pton and MN.

Hey Mike, On occasion I have given a shot of Kenolog to the Plantar Fascia near the origin and patients usually do quite well with fast relief. Have you been Icing and rolling daily?

Beech, yes we do.  I need to come over and throw with you and huggy bear.

Jay, icing, rolling with a frozen bottle, getting adjustments, sleeping with one of the PF boots, wearing therapeutic shoes.  Seems to be working.  But, the fact that I have to train and can't stay off of it, is making it slow going.

I am going to see a podiatrist and have them look at it.  Maybe a shot will do.  Although, thinking about a needle going into the site makes my lips tremble and my eyes start tearing up.

how long does it last?

Is it considered a PED??? 

I have had similar issues with my right foot.  The plantar fascitis turned into an ankle, achilles, and shin issue as well.  Go to mobility-wod and try some band stretches and squats w/ band on one ankle.  I have been using the flossing bands it helped tremendously with the issue. I wrapped my ankle really tight and low over achilles and just above the heal.  I did body weight squats and calf raises and it will help dig into the tissue.