Shawn's Running Blog

I walked up and down our stairs for awhile.  No pain in hamstring while on th stairs, but I still can't walk normally  on level ground without some pain and stiffness in left hamstring.

Push-ups, planks, pull-ups.  Hamstring, glute, hip flexor exercises with ankle weights; eccentric calf raises on stairs; lying-on-side leg lifts.  No pain in hamstring caused by exercises, but some pain to deep touch, and some while doing normal daily walking and movements.

Walking about 3 miles from home, over around high school, a few times up and down the overpass stairs, and home.  No pain, just a bit of stiffness and soreness in hamstring to the touch.  I really needed this exercise after two weeks off following the injury.

Walked about three miles total, to and around high school and back, including many times up and down the overpass stairs.  A bit of stiffness or soreness, but nothing bad.

About 3 miles of walking including 10 times up and down the overpass stairs, taking two at a time to test leg.  It was good.  Still some pain deep in the hamstring when I touch it or stretch it a bit too far.  It's healing, but taking too long for my patience.

About three miles of brisk walking, including 11 time up and down the overpass stairs, taking two at a time.  No pain in hamstring during walk.

About 3 miles of brisk walking, including 20 times up and down the overpass stairs, taking two at a time.  Later: hamstring, glutes and hip flexor exercises with ankle weights, lying-on-side leg lifts, and eccentric calf raises on stairs.  Push-ups, planks and pull-ups.

Approximately 4 miles of brisk walking, including 20 x overpass stairs up and down, and 10 x running up and down the overpass stairs.  Hamstring was fine, but still some pain when foam rolling and deep hand massage.

About 4 miles brisk walking, including 10 times up and down overpass stairs, two at a time, and 20 times running up and down overpass stairs.  No pain in hamstring.  Later: hamstring and glute exercises with ankle weights, and some eccentric calf raises on stairs.

About 4 miles of brisk walking, including 20 x up and down overpass stairs, two steps at a time, and 10 x running up and down overpass stairs.  Later: hamstrink, glute and hip flexor exercises with ankle weights; lying on side leg lifts; eccentric calf raises on stairs.

4.5 miles of brisk walking.  Later: push-ups, planks, pull-ups.

4.5 miles of brisk walking, with several easy jogging sections.  No pain during jogging, but of course I didn't push it at all.  Later: hamstring and glute exercises with ankle weights.

4.3 miles of brisk walking, including 20 x up and down the overpass stairs, two at a time, and 10 x running up and down the overpass stairs.

4.3 miles, including brisk walking and a total of 2.5 miles of easy jogging.  No pain in hamstring.

4.5 miles, including 3 miles of easy running, and 10 x up and down the overpass stairs, two at a time.  Later: hamstring, glute and hip flexor exercises with ankle weights, eccentric calf raises on stairs, and lying-on-side leg lifts.

3 miles of easy running.  Later: push-ups, planks, pull-ups.

4 easy miles, pavement and dirt.  

5 miles, including 10 x up and down the overpass stairs two at a time (for running-specific quad strength and hamstring extension).  Later: hamstring, glute and hip flexor exercises with ankle weights; eccentric calf raises on stairs; and lying-on-side leg raises.

5.5 easy miles, pavement and dirt.

8 mostly easy miles, pavement and dirt.