FEBRUARY 16TH, 2026
I injured my lower back several days ago during non athletic activity. The first two days it was quite sore then started to improve. But I had to spend too much time in my computer chair which set it back a bit.
This morning I decided to try a short jog. I think it has been a couple of months since I did my last jog.
Mobility & Stretching: 6 minutes
General Endurance: 2 km in 12:19 (6:09/km pace)
Strangely it didn't aggravate my back at all. My achilles feels normal afterwards as well and was super quiet during the run. I meant to do 2.5 km, my usual re entry point, but my shoelace had come untied nearing 2 km. I stopped at 2 km.
I felt very odd and heavy the first half km but by the time I reached 1 km I settled in more. Breathing was fine I just felt a little heavy.
FEBRUARY 17th, 2026
Mobility & Stretching: 15 minutes
Push ups – 20 + 20 + 15 (60 sec rest)
Drills & Plyometrics:
- A-march in place - 3 x 15
- A skip (short travel 5m) 1 x 12
- B-march in place – 3 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Acceleration Arm Drives – 2 × 16 rising to upright
- Wall Acceleration March - 1 x 12
- Wall Acceleration Run - 2 x 10
- Two foot hops - 2 x 12
- High knee run in place 2 x 16
- Two foot hops / Tuck Jumps - 2 x (4 hops into 8 tucks)
- Glute Bridge exercise - 3 x 15
- Reverse Lunges 2 x 10 per leg
Achilles Rehab and Building:
- Isometric calf holds – 2 × 70s
- Isometric single leg calf holds - 30s on each leg
- Calf raises - 1 x 15 (1 sec up, 3 sec down) per leg
- Angled Calf raise single foot - 8 per foot
- Soleus wall-sit raises – 2 × 20
- Tibialis Raises 2 x 20
- Toe Walks 2 x 45 seconds
I was always cautious about my lower back, how it felt through each exercise but there was nothing that caused any issues. Even tuck jumps went fine and my achilles tendon is sitting very low on the discomfort scale afterwards.
FEBRUARY 18TH, 2026
Mobility & Stretching: 15 minutes
I intended to do an early morning run before the snow began but it had been falling for an hour before I got warmed up and ready to go. Just a thin layer, on top of pretty icey sidewalks. I was slipping walking to my starting point so I decided to abandon the run (supposed to be 18 minute 3 km).
FEBRUARY 19TH, 2026
Mobility & Stretching: 15 minutes
Push ups: 35 PB
Drills & Plyometrics:
- A-march in place - 3 x 15
- A skip (short travel 5 m) 1 x 12
- B-march in place – 3 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Ankling - 12 reps over 5 m
- Acceleration Arm Drives – 2 × 15 rising to upright
- Wall Acceleration March - 1 x 16
- Wall Acceleration Run - 2 x 12
- Two foot hops - 2 x 15
- High knee run in place 2 x 18
- Two foot hops / Tuck Jumps - 2 x (4 hops into 8 tucks)
- Glute Bridge exercise - 3 x 17
- Reverse Plank - hold 30 sec
- Reverse Lunges 2 x 11 per leg
Achilles Rehab and Building:
- Isometric calf holds – 2 × 75s
- Isometric single leg calf holds - 30s on each leg
- Calf raises - 1 x 15 (1 sec up, 3 sec down) per leg
- Angled Calf raise single foot - 8 per foot
- Soleus wall-sit raises – 2 × 20
- Tibialis Raises 2 x 20
- Toe Walks 2 x 45 seconds
Everything felt snappy and the achilles was quiet through majority of workout session. No lingering soreness afterwards.
FEBRUARY 20TH, 2026
General Endurance: 2.5 km jog in 14:53
It was a beautiful afternoon for a short jog. Temps were nice and sidewalks were clear. Still feeling heavy while jogging and my head isn't in the 'repetitive motion' mindset right now so I found it mentally boring and taxing. Also in my rush to get out the door I completely forgot to do a warm up routine.
FEBRUARY 21ST, 2026
Mobility & Stretching: 15 minutes
Push ups: 20 + 20 + 18 (60 sec rest) SEQUENCE PB
Drills & Plyometrics:
- A-march in place - 3 x 16
- A skip (short travel 5 m) 1 x 12
- B-march in place (flat) – 2 x 12
- B march in place (toes) - 1 x 12
- Hip-Open march in place - 1 x 6 x sequence
- Ankling - 20 reps over 5 m
- Acceleration Arm Drives – 2 × 16 rising to upright
- Wall Acceleration March - 1 x 20
- Wall Acceleration Run - 2 x 14
- Two foot hops - 2 x 15
- High knee run in place 2 x 20
- Two foot hops / Tuck Jumps - 2 x (4 hops into 8 tucks)
- Glute Bridge exercise - 3 x 18
- Reverse Plank - hold 30 sec
- Reverse Lunges 2 x 12 per leg
Achilles Rehab and Building:
- Isometric calf holds – 2 × 80s
- Isometric single leg calf holds - 30s on each leg
- Calf raises - 1 x 15 (1 sec up, 3 sec down) per leg
- Angled Calf raise single foot - 10 per foot
- Soleus wall-sit raises – 2 × 20
- Tibialis Raises 2 x 20
- Toe Walks 2 x 45 seconds
I'm getting close to my 3 x 20 pushup goal. However the last set of 18 was pretty much to failure. Everything felt nice and sharp while I added small amounts of volume over different drills. Importantly, my achilles tendon was nice and quiet during and after.
FEBRUARY 22ND, 2026
Mobility & Stretching: 15 minutes
Tempo & Strength Endurance:
20 jab (left arm) into right knee lift, 20 hook (right arm) into right knee lift and kick
20 jab (right arm) into left knee lift, 20 hook (left arm) into left knee lift and kick
5 total set, rest 60 seconds between sets
(Each set @ 2:30 minutes - Session Totals: 200 jab, 200 hook, 200 knee lifts, 200 knee lift and kick)
Core: The following with 30 sec rest:
- 60 seconds plank
- 30 seconds side plank each side
- 20 leg raises
- 16 criss-cross crunches
- 10 per side Dead Bug with Alternating Reach
It has been exactly 2 weeks since I last did this workout and I could tell. It got my heart rate up and had me sweating by the end.