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    #16
    Day 3 of the June challenge Punches & Squats (punches)
    Daily Dare with the extra credit (boat folds, I was surprised I didn’t keel over)
    15 knee push-ups (my push-ups improvement plan, fell on my face at 11, felt very stupid)

    I looked into ankle recovery stuff, found a nice workout and tried out some of the exercises. I tripped over (fell down a) rabbit hole last year in April. Yesterday I jumped a bit enthusiastically doing the plank jump ins and now my ankle is playing up a bit. Not much, but enough to take precautions. I use kinesio tape to add some extra support to the ankle. My tape is a bright blue. Also works wonders on kids with injuries that need TLC.

    The scientific evidence for the use of kinesio tape is meagre. For my ankle it works pretty well, but it took some experiments before I found the right way of applying the tape in such a way that it really adds to the ankle’s stability. I would not use it as a treatment for sprained joints, but I personally like it for preventive measures when I plan to do something a bit more high risk than walking (like taking a run in rabbit county). I’m no fan of leaving it on for days.

    Later on this beautiful day I did:

    Day 10 of 90 Days of Action, level 3 (coordination with a lot of balancing, not my strongest point, great fun though, pretty heavy day 💦 💦 💦 although it looks deceptively easy on screen)
    Day 10 of 30 Days of Yoga - we found the timer at the bottom of the page today, after 40 days of yoga)

    Did my 5 km reference run in 35:10. That’s 1 km in 7:03 and 8,5 km/h. I’ll be doing better next time.

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      #17
      Day 11 of 90 Days of Action, level 3 (cardio, jumping jacks)
      Day 11 of 30 Days of Yoga
      Day 4 of the June challenge Punches & Squats (55 squats)
      Daily Dare with the extra credit (back kicks)
      20 knee push-ups (my push-ups improvement plan)
      Ankle Recovery Workout to strengthen my them, right ankle still acting up a bit

      I’m not going to do very much else today. I took this week off from work and l’m spending some time reading. I inherited my mother’s Diana Wynne Jones collection (all in English) and bought some Dutch translations for my son lately. Actually I bought them for myself (found some second hand sets in superb condition) and my son started reading them, he is enjoying them immensely. Now I’m rereading a bunch of stories in translation. It’s lovely. And I’m already looking forward to listening to the Dark Lord of Derkholm audiobook for the Xth time. That book always makes my laugh out loud so many times during my runs, throwing me off balance and scaring the wildlife.

      Later:
      I was looking into some recovery and prevention exercises (they alway come in handy).
      I test drove the Balance & Coordination Workout, which is a lot like day 10 of 90 Days of Action, but slow paced and thus perfect for ankle strength.
      Also tried out Rotator Cuff Workout and that’s definitely one for me!

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        #18
        Congrats on finding the time! ​​​​

        I love Dianna Wynne Jones! Such great stories.

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          #19
          Hi Belerith, lovely to see another fan here!

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            #20
            Day 5 of the June challenge Punches & Squats (punches)
            Daily Dare, no extra credit (leg raises) - I’d like to blame not getting the extra credit on the cat making me laugh
            Rotator Cuff Workout (that’s a keeper)
            10 km run in the rain, trails, some brick road, some tarmac
            Balance & Coordination Workout
            Ankle Recovery Workout
            Day 12 of 90 Days of Action, level 3 (abs)
            Day 12 of 30 Days of Yoga (meditation)
            20 knee push-ups (my push-ups improvement plan)

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              #21
              Day 6 of the June challenge Punches & Squats (squats)
              20 + 10 knee push-ups (my push-ups improvement plan)
              Rotator Cuff Workout
              Ankle Recovery Workout
              Shoulder Work Workout
              Day 13 of 90 Days of Action, level 3 (circuit with squats (yay!) and push-ups (yuk!) and punches)
              Day 13 of 30 Days of Yoga
              Daily Dare with extra credit (squat hops)

              It’s another rainy day and there’s not much I have to do. I’m going to spend a few hours perfecting my latest build in Factorio, a very addictive game. And read a bit. And have a nice meal with fresh spinach (my favourite vegetable, as a kid I’d always ask for spinach as my birthday meal). And maybe watch a episode of Luther.

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                #22
                Day 7 of the June challenge Punches & Squats (punches)
                Day 14 of 90 Days of Action, no level, just 80 burpees
                Day 14 of 30 Days of Yoga
                12 km run, trail, mixed with aformentioned burpees
                Daily Dare with extra credit (W extensions)

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                Rainy day again, saw the herd of wild horses. They‘re Exmoors, walking around in the dunes to ‘mow’ the landscape, keeping it open to preserve the biodiversity.

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                  #23
                  Nice pictures

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                    #24
                    CaptainCanuck Thanks!

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                      #25
                      Up early. It’s my son’s first schoolday. We started our workout at 6:45.

                      3 of us:
                      Day 15 of 90 Days of Action, no level, tendons (high crunches)
                      Day 15 of 30 Days of Yoga (meditation)

                      Just me:
                      Daily Dare with extra credit (crunches)
                      Day 8 of the June challenge Punches & Squats (squats)

                      Last week was a week off for all of us. My son was away for most of the week. He worried a bit about being able to pick up the program again, but he did fine. He enjoyed starting the day with the workout and having his shower and breakfast later.

                      I’m getting ready to go back to work, going through a week of email and messages. I might sneak in a few exercises ...

                      ... and I did:

                      20 + 20 knee push-ups (my push-ups improvement plan)
                      Rotator Cuff Workout
                      Ankle Recovery Workout
                      Balance & Coordination Workout

                      I’m still puzzled about the high crunches. They were hard on my neck, not on my abs. I’m doing something wrong, but I don’t know what yet.

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                        #26
                        Day 16 of 90 Days of Action, level 3, HIIT, nice
                        Day 16 of 30 Days of Yoga
                        Daily Dare with extra credit (overhead clench and unclench, a lot harder than you’d expect)
                        Day 9 of the June challenge Punches & Squats (punches)
                        20 knee push-ups and 5 push-ups (my push-ups improvement plan)
                        Rotator Cuff Workout

                        I did want to go for a run, but too much work today. Spend most of my day on the phone and on Zoom. Tomorrow is my half day off. Yay! Time for a run.

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                          #27
                          Day 17 of 90 Days of Action, level 3, abs, I had real trouble doing sit-ups today
                          Day 17 of 30 Days of Yoga
                          Day 10 of the June challenge Punches & Squats (squats)
                          Daily Dare with extra credit (squat hold with punches)
                          Rotator Cuff Workout

                          5 km reference run in 32:42 (was 35:10). That’s 1 km in 6:32 (was 7:03) and 9,2 km/h (was 8,5 km/h). Next time will be even better.

                          Balance & Coordination Workout
                          Ankle Recovery Workout (this one starts paying off already)

                          Day before yesterday I put my very sandy and muddy stinky trail runners in the washing machine. They’re looking good again!

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                          It’s a pair of Merrill Trail Gloves 4 and I’m still a bit hesitant about this shoe. I like the traction of the sole and the lacing, but the room for my toes is not wide enough. Before these I wore down 3 or 4 pairs of Keen A86TR. I still have a very last pair that I save for special occasions. The Trail Gloves and the A86TR are minimal shoes, very light and thin soled. They can last quite long, there’s no cushioning that can go bad. But at some point the soles lose their grip or they get holes in the top mesh. Throwing out a pair of Keens always felt like saying goodbye to a very good friend. With the Merrills I’m already looking around for new love ...

                          I changed years and years ago to this type of shoe because thick soled shoes gave me knee pain. I’m not religious about minimal shoes or barefoot running, but I really love a barefoot run on the beach or on soft trails in the woods.

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                            #28
                            Sounds pretty great, I would do some beach running here if we had any beaches

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                              #29
                              I feel like a happy little kid running on the beach.

                              I’ve made a mental U-turn somewhere. As a kid I did not like the beach at all. When you grow up near the sea, there’s a fair chance that you hardly ever go to the beach, especially not on days that all the tourists (‘guests’) are doing the same. Too busy. Beach meant bread with sand, sunburn, jellyfish and my little brother or sister getting lost. I’d rather be at home reading a book or adventuring in the woods. I’d long for mountains and rocks and wild rivers.

                              I still like mountains and rocks and wild rivers.

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                                #30
                                Day 18 of 90 Days of Action, level 3, circuit
                                Day 18 of 30 Days of Yoga (meditation)
                                Day 11 of the June challenge Punches & Squats (punches)
                                Daily Dare with extra credit (single leg bridges), twice
                                Shoulder Work Workout
                                Rotator Cuff Workout
                                Ankle Recovery Workout (this one starts paying off already)
                                Balance & Coordination Workout

                                I went into the office today, for the first time in almost 3 months. Most of my team adapted well to working from home. And what has gone wrong can easily be mended, it’s about monitors, chairs and tables. It was very nice seeing everybody again. We zoom a lot, but a real life conversation... I missed it.

                                I usually commute by motorcycle, so today was also the first day on the bike in a very long time. 3 months of working out has changed my ... shape a bit. Or the bike has shrunken.

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