Construction next door has Z completely hooked.
We stood there for a solid 30 minutes, side by side, just watching the excavators and dump trucks in action. Pure toddler-dad hypnosis. 🚜💙
Does every man (and every future man) secretly dream of operating heavy machinery?
Here’s an example of how I do my injury prehab/rehab exercises.
This for the calf & achilles, single leg on the leg press machine. I apply these principles to other muscle groups.
•Isotonic•
No plates. Minimal resistance, only focusing on fluid, continuous repetitions through a full range of motion. I’ll do these almost daily if I have a problem area.
•Hypertrophy•
2 plates. Basic strength training. Controlled reps similar to isotonics, just with resistance applied. 1-2 sets of 6-12 reps close to failure, twice a week.
•Isometric•
4 plates. Static hold for 30-60 seconds at end range of motion (this might vary, mid range is sometimes best) with heavy resistance. This targets the tendon. I pair these with isotonics, as muscle damage is minimal.
Sunday: 13.1 miles just because I needed to prove to myself I still had it in me.
January was a total write-off—no running at all thanks to a brutal flu that knocked me flat. Then race night? Z decided 3 hours of sleep was plenty for dad. 😴���� #dadmiles