Training Log Archive: WyattIn the 28 days ending Feb 28, 2006:
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Tuesday Feb 28, 2006 #
Strength (Stretch) 5:00 [1]
8AM: One set of heat/massage/stretch/ice
9AM: First felt a little burning today - at least it's not burning in the morning - I think I'm back to where I was a week ago or so in terms of burning/soreness...
9AM: First felt a little burning today - at least it's not burning in the morning - I think I'm back to where I was a week ago or so in terms of burning/soreness...
Strength (Stretching & some hamstri) 15:00 [1]
Noon: Heat/Massage/Stretch/Eccentric-Strength/Ice
Leg still feeling a little burn today, but less noticable than yesterday
And 2 more w/o the eccnetric strength (~4pm, and midnight - last one w/o the transverse massage)
At some points it doesn't hurt at all (esp. standing/walking) but the burn comes back pretty consistently with sitting. And sometimes even when laying down I still feel it.
Leg still feeling a little burn today, but less noticable than yesterday
And 2 more w/o the eccnetric strength (~4pm, and midnight - last one w/o the transverse massage)
At some points it doesn't hurt at all (esp. standing/walking) but the burn comes back pretty consistently with sitting. And sometimes even when laying down I still feel it.
Monday Feb 27, 2006 #
Note
By late evening, after 4-5 sets of heat/(massage)/ice/stretch, the leg isn't burning much at all anymore (which is more than I could say this morning.) Off to bed for me...
Strength (Stretching & some hamstri) 20:00 [1]
4 times of heat/massage (forgot once)/stretching*/ice - about 5 minutes each. On one set of stretches (with a new PT), I did some eccentric strength. By the end of the day, the Ish.Tub. sore spot was barely noticable.
Note
9AM: PT Appt. with Valeria A. at Rothman Institute in KoP. Seemed quite competent and so I think I'll be following her routine for a few weeks:
~Every hour or two (or at least 3x per day):
- Heat (laying on back with hamstring in light extension.) - 5-10 min.
- Transverse massage of the muscle, to the point of mild pain - 5 min. or so.
- Stretching - a few laying on back/side stretches - alternating sides to that legs get better stretch than back...
- (only 2x per day) Light eccentric hamstring exercise - laying on back and resisting with arms - only 50% effort for first few days to make sure it's working okay.
- Ice - Ice cup/cube massage, also transverse (more localized, and faster than ice pack.)
Also, she suggested we work on fixing my R-IT issue too, as that may help balance things so that this issue isn't as prominent?
~Every hour or two (or at least 3x per day):
- Heat (laying on back with hamstring in light extension.) - 5-10 min.
- Transverse massage of the muscle, to the point of mild pain - 5 min. or so.
- Stretching - a few laying on back/side stretches - alternating sides to that legs get better stretch than back...
- (only 2x per day) Light eccentric hamstring exercise - laying on back and resisting with arms - only 50% effort for first few days to make sure it's working okay.
- Ice - Ice cup/cube massage, also transverse (more localized, and faster than ice pack.)
Also, she suggested we work on fixing my R-IT issue too, as that may help balance things so that this issue isn't as prominent?
Sunday Feb 26, 2006 #
Strength (Stretch) 15:00 [1]
Watched kids while Angelica had a good race in Florida. Didn't have access to heat so did ~6x stretching and ~4x icing today. Ish. Tub. burn is there, but it's only a burn area, and it's not really annoying to sit on - still, I am tending to sit on one side to make it burn less.
Saturday Feb 25, 2006 #
Orienteering 1:05:00 [1] 4.9 km (13:16 / km) +40m 12:45 / km
~12 minutes running, the rest (53 minutes or so) was walking.
This did cause L-Ischeal Tubercle burning over the next 3 days at least. Not too bad though - much better than the damage that kicking-while-swimming, or excess-strentgh work did about a month ago. Not sure if the damage is actually less, or just if my active heat/stretch/ice work is restoring it to normalcy faster.
Did ~2x heat/stretch/ice + 2x stretch-only afterwards
This did cause L-Ischeal Tubercle burning over the next 3 days at least. Not too bad though - much better than the damage that kicking-while-swimming, or excess-strentgh work did about a month ago. Not sure if the damage is actually less, or just if my active heat/stretch/ice work is restoring it to normalcy faster.
Did ~2x heat/stretch/ice + 2x stretch-only afterwards
Friday Feb 24, 2006 #
Event: US Team Fundraiser
Orienteering 38:00 [1] 2.9 km (13:06 / km) +20m 12:40 / km
shoes: O' Black/Orange VJ Twisters
2 minutes running, rest walking 'fast'. No pain at all during this whole day at L-ischeal tubercle. Some random pains in both hamstrings due lots of squating/leaning over during beach sand castle building on Wed. & Thu. PM's.
Thursday Feb 23, 2006 #
Strength (Stretch) 10:00 [1]
~2 hr. walking at Seaworld, then to the beach again for a few hours of digging, + 2x heat/stretch/ice.
Hamstrings both-sides had random muscle soreness - from digging at beach yesterday - this is known/normal.
Another day with zero ischeal tubercle pain
Hamstrings both-sides had random muscle soreness - from digging at beach yesterday - this is known/normal.
Another day with zero ischeal tubercle pain
Wednesday Feb 22, 2006 #
Strength (Stretch) 10:00 [1]
Beach play with kids - mostly sand castle building - standing and leaning and digging...
~2x heat/stretch/ice as well - I don't recall any pain at all today.
~2x heat/stretch/ice as well - I don't recall any pain at all today.
Tuesday Feb 21, 2006 #
Note
Hours upon hours of walking and standing at Disneyworld Magic Kingdom. Only in the late afternoon did the Ischeal tubercle feel not 100%, and then it was only a little stiff, not burning.
One set of heat/stretch/ice in the evening.
One set of heat/stretch/ice in the evening.
Monday Feb 20, 2006 #
Strength 5:00 [3]
A little heat/stretch/ice (2x??), ~3-4 hr of walking/standing (Gatorland), leg only a little bit sore!
Sunday Feb 19, 2006 #
Walking 40:00 [1] 2.0 km (20:00 / km)
shoes: R-Champion Grey/Orange
Following AJ & Evalin on White.
Running 1:00 [1] 0.1 mi (10:00 / mi)
I couldn't walk fast enough to keep up with AJ & Evalin, so I jogged a few steps here and there - no real issues with that.
Only did a little stretching today, and lots of driving (Pine Mtn., GA to Orlando, FL)
Only did a little stretching today, and lots of driving (Pine Mtn., GA to Orlando, FL)
Saturday Feb 18, 2006 #
Event: GEORGIA NAVIGATOR CUP
Orienteering 1:30:00 [1] *** 3.0 km (30:00 / km)
shoes: R-Champion Grey/Orange
Walked ~90 minutes with the kids on Brown (1 & 2). Actually a little confused near 2 despite the really slow pace - probably in part due to the really slow pace. AJ walked the whole time, I carried Oriana (usually on my shoulders) ~3/4 of the way. Stretched once in the middle.
Late PM: My left glute is pretty good. A little sore tonight, but no worse than any day recently. I think the stretching is helping.
Late PM: My left glute is pretty good. A little sore tonight, but no worse than any day recently. I think the stretching is helping.
Strength (Stretch) 10:00 [1]
2x heat/stretch/ice
Friday Feb 17, 2006 #
Note
Travel on a plane. Only a little stretching, no heat/ice.
Upset the L-Ischeal Tubercle doing a dance-step game on an Xbox at Kamy's house in Atlanta. It wasn't too bad but definitely inflamed within minutes - apparently quelled okay by a little stretching.
Upset the L-Ischeal Tubercle doing a dance-step game on an Xbox at Kamy's house in Atlanta. It wasn't too bad but definitely inflamed within minutes - apparently quelled okay by a little stretching.
Thursday Feb 16, 2006 #
Walking 25:00 [1] 0.6 mi (41:39 / mi)
Walking with Oriana, and some snow shovelling as we cleared paths through the last few large piles blocking the sidewalk loop. The snow shovelling was the only moderate exercise. The walking was quite slow.
Despite the light exercise of the past few days, I'm sitting on one side of my butt, due to inflamation on the other side. Odd. I did some very light hamstring (leg only) isometric strength last night, 5x5 seconds only - perhaps that's now bad. This is not good. It takes less and less effort to upset the leg... Although it's not majorly upset - still, it doesn't seem to have improved it's tolerance of even very light rehab since 1/24...
Despite the light exercise of the past few days, I'm sitting on one side of my butt, due to inflamation on the other side. Odd. I did some very light hamstring (leg only) isometric strength last night, 5x5 seconds only - perhaps that's now bad. This is not good. It takes less and less effort to upset the leg... Although it's not majorly upset - still, it doesn't seem to have improved it's tolerance of even very light rehab since 1/24...
Note
Saw Doc. Hopper today. After presented an updated summary, etc. he said I probably have tendonopathy and possibly accompanying bursitis at the ischeal tuberoscity. The main source of the problem is likely the tendonopathy.
I asked several questions, including "if this was my full-time job, what would I do?"
As far as diagnosis, the only tests left (e.g. a bone scan) would rule out rare things - there is no test to directly confirm the tendonopathy (beyond the ultrasound, which confirmed there are no major tears.)
As far as what to do?
- Heat, stretch, ice, several times a day. Even hourly if it was my full time job.
- PT could do ionotphoresis - might help, but it is a deep tendon so it might not.
- PT could do deep tissue massage i.e. the painful, break-the-scar-tissue kind.
- NSAIDs are fine to control pain, but don't directly aid in recovery.
- Pain - he thinks the path to fastest recovery of full competition isn't especially pain free. It shouldn't be really bad, but having the ischeal tuberoscity be more inflammed than it is now, due to the exercise and work to re-strengthen the area, may just be part of the fastest healing process. Ouch, but if it'll end up with me running sooner.
I asked several questions, including "if this was my full-time job, what would I do?"
As far as diagnosis, the only tests left (e.g. a bone scan) would rule out rare things - there is no test to directly confirm the tendonopathy (beyond the ultrasound, which confirmed there are no major tears.)
As far as what to do?
- Heat, stretch, ice, several times a day. Even hourly if it was my full time job.
- PT could do ionotphoresis - might help, but it is a deep tendon so it might not.
- PT could do deep tissue massage i.e. the painful, break-the-scar-tissue kind.
- NSAIDs are fine to control pain, but don't directly aid in recovery.
- Pain - he thinks the path to fastest recovery of full competition isn't especially pain free. It shouldn't be really bad, but having the ischeal tuberoscity be more inflammed than it is now, due to the exercise and work to re-strengthen the area, may just be part of the fastest healing process. Ouch, but if it'll end up with me running sooner.
Strength (Hamstring stretch) 15:00 [1]
Since noon, I did 3 sets ~5+ minutes heat, ~5 minutes hamstring stretching, ~5+ minutes ice
Certainly not hourly, but not bad. Unfortunately, tomorrow is plane travel, followed by hotels, etc., so the heat/ice will be challenging.
Certainly not hourly, but not bad. Unfortunately, tomorrow is plane travel, followed by hotels, etc., so the heat/ice will be challenging.
Wednesday Feb 15, 2006 #
Swimming 23:00 [2] 1.0 km (23:00 / km)
Lazy, sore, dehydrated, full, and wondering whether squeezing the water buoy between by legs is good or bad for me. If my injury was only in the hamstring muscle belly, I'd think it's fine, but since the main area of soreness over the last month has been near the left ischial tuberosity, I wonder if squeezing the water buoy may be hurting? Next week I won't swim at all so we'll see what happens.. I'll be doing more walking, and less sitting at work, as I'll be watching kids at A-events - not running :(, and some Disneyworld - where I at least think I'll be able to walk all day okay... which is better than ~3-weeks ago.
As far as the swim goes, my arms were fairly sore - didn't really warm up until ~500+m into the swim, and I ate right before, and was dehydrated a bit, so it wasn't a great workout.
Left ischial tuberosity burning mildly most of the day. Still mild, but more annoying than the last few days today. It even made sitting still somewhat difficult for the first time in a while (although I didn't have to sit on one side of my butt only, like I did a few weeks back.) And yesterday was probably the best it had been in a while. This 're-injury' (light compared to others) really started yesterday late evening where it felt better with ice, but the burn came back minutes after removing the ice pack.
I need to write up another summary to take to the doc' tomorrow.
As far as the swim goes, my arms were fairly sore - didn't really warm up until ~500+m into the swim, and I ate right before, and was dehydrated a bit, so it wasn't a great workout.
Left ischial tuberosity burning mildly most of the day. Still mild, but more annoying than the last few days today. It even made sitting still somewhat difficult for the first time in a while (although I didn't have to sit on one side of my butt only, like I did a few weeks back.) And yesterday was probably the best it had been in a while. This 're-injury' (light compared to others) really started yesterday late evening where it felt better with ice, but the burn came back minutes after removing the ice pack.
I need to write up another summary to take to the doc' tomorrow.
Tuesday Feb 14, 2006 #
Walking 30:00 [1] 1.0 mi (30:00 / mi)
30 minutes of walking during an hour of walking and trail blazing. There is now a new entrance from the Condo's to the trail to the park that doesn't go quite a much into anyone's 'backyard'.
Monday Feb 13, 2006 #
Note
Last. Thursday, I saw my doctor about Lyme - mostly just to ask the general question - since I get a bunch of tick bites, should I get a regular Lyme test?
After a good discussion & a faxed copy of some Lyme research, I decided not to have the test.
After a good discussion & a faxed copy of some Lyme research, I decided not to have the test.
Swimming (w/Water Buoy) 33:34 [3] 1.0 mi (33:34 / mi)
ahr:140
A solid mile in a lane shared by 4 at the end. 9-10am is much better. Although the crowd may have convinced me to pull hard. And I think my arms are getting stronger and just more accustomed to pulling for a long time, so I can get a decent workout.
Based on where the pain has been most often recently, I think I have Ischiogluteal bursitis (see Buttock in this:
http://www.emedicinehealth.com/articles/4717-3.asp ) aka Weaver's bottom :) Got a doc appt on Thu. I wonder if he'll think I'm nuts. I did see one guy with similar migrating symptoms - see comment
Based on where the pain has been most often recently, I think I have Ischiogluteal bursitis (see Buttock in this:
http://www.emedicinehealth.com/articles/4717-3.asp ) aka Weaver's bottom :) Got a doc appt on Thu. I wonder if he'll think I'm nuts. I did see one guy with similar migrating symptoms - see comment
Sunday Feb 12, 2006 #
Walking 1:00:00 [1] 2.0 mi (30:00 / mi)
Lots of walking around the block pulling a sled and following kids for 2 hours and shovelling snow for 3 hours. We got probably an average of 10 inches, but the wind made that vary from ~3 to 17...
R-hamstring is sore today too (since last night) but in a more normal way - not so sharp - like after a good workout (although I'm not sure what that workout was...)
R-hamstring is sore today too (since last night) but in a more normal way - not so sharp - like after a good workout (although I'm not sure what that workout was...)
Saturday Feb 11, 2006 #
Walking 30:00 [1] 1.0 mi (30:00 / mi) +25m 27:51 / mi
shoes: R-Champion Grey/Orange
Just some random walking with kids on trails and roads, while Angelica & Vadim were running. Hamstring okay today. Perhaps I should start calling in the hamstring connector, or hip connector or something...
Somehow this day feels best in a long time. And the walking I did was with the kids. Maybe there is something to that. Slower than I would usually walk, then a few faster spots - even a few 5-10 second jogs to catch up to them on some slight downhill trails... Perhaps the speed variety is better for my leg than a constant movement.
Certainly the Elliptical trainer incident, and recent kicking while swimming weren't pushing super hard, but they were repetitive, whereas a few steps here and there with kids are a little harder than the elliptical trainer, but those are rested with several very easy steps in between.
I even had to straddle a creek and lift each of them (~50lbs each) across - both today and twice during the long O' walk a few weekends ago (that seemed to do good things...) I wonder, far-fetchedly perhaps, if that may have something to do with it too? Perhaps only if this is somehow nerve related, and lifting them over a stream stretches my back a bit? As I said, far-fetched.
There is some pretty snow out today.
Somehow this day feels best in a long time. And the walking I did was with the kids. Maybe there is something to that. Slower than I would usually walk, then a few faster spots - even a few 5-10 second jogs to catch up to them on some slight downhill trails... Perhaps the speed variety is better for my leg than a constant movement.
Certainly the Elliptical trainer incident, and recent kicking while swimming weren't pushing super hard, but they were repetitive, whereas a few steps here and there with kids are a little harder than the elliptical trainer, but those are rested with several very easy steps in between.
I even had to straddle a creek and lift each of them (~50lbs each) across - both today and twice during the long O' walk a few weekends ago (that seemed to do good things...) I wonder, far-fetchedly perhaps, if that may have something to do with it too? Perhaps only if this is somehow nerve related, and lifting them over a stream stretches my back a bit? As I said, far-fetched.
There is some pretty snow out today.
Friday Feb 10, 2006 #
Walking (Sidewalk edges up & down) 11:00 [1] 0.6 km (18:20 / km) +17m 16:04 / km
shoes: R-Champion Grey/Orange
Upper hamstring connector was a little sore while sitting, so I decided to go for a walk. It almost seems to make it better, and at least it's active. Did a walk around the block on grass, zig-zagging up and down off the edge of the side walk to get some "hill" training. Very slow - not trying to get any exercise other than just a variety of movement - call it range-of-motion. In a previous long-term foot injury, I did a bunch of pretend walking while sitting in the later stages of the injury to get the foot back in shape for moving again - and perhaps that helped.
Swimming (w/Water Buoy) 26:51 [3] 1.25 km (21:29 / km)
Aiming for 5:30 per 5 laps, or 27:30, I realized I could break 27, so I pushed (or rather pulled) my way under that target. Good cardio work, I think, if not that long.
Thursday Feb 9, 2006 #
Walking 10:00 [1] 0.4 mi (24:59 / mi)
Mostly deep grass and some forest in VF Mt. Misery on the way to get kids. Didn't plan enough time for a decent walk. But it was cold and my hamstring wasn't feeling great on the walk, so perhaps it was for the best. In retrospect, this was probably the worst day from ~2/7 through 2/11, although only by a little bit.
Wednesday Feb 8, 2006 #
Swimming (w/Water Buoy) 35:13 [3] 1.0 mi (35:13 / mi)
32.18 laps of a 25m pool. First swimming mile since the last time I was injured for a long time... Pace seems pretty good given the water buoy (and no-kicking). Nervous about L-shoulder, but it was fine during and after!
Hamstring lightly noticable after a few steps in the morning, but not too annoying even when sitting at work.
Hamstring lightly noticable after a few steps in the morning, but not too annoying even when sitting at work.
Tuesday Feb 7, 2006 #
Walking (Trails, fields) 30:00 [1] 1.5 mi (20:00 / mi)
shoes: R-Reebok White/Gray/Red
Other Aerobic (Trail Clearing) 30:00 [1]
Basically beating back multiflora rose with sticks. It's actually a decent upper body workout...
Note
I repeated the 600mg IB last night as it seemed to help the previous day. Hamstring almost, but not quite as good as yesterday. Perhaps it's just because it's not nearly as improved day-to-day that it doesn't seem as good. Barely noticable in the morning, only a little sore when sitting. Standing and/or walking it's pretty much fine except for occasional pain at the hamstring/hip attachment (deep inside upper) and, more rarely, at the 'old' spot further down the L-hamstring.
I think I limp though to keep it fine.
And the weather is still clear & nice. We'll see how it feels when the front comes through on Friday...
I think I limp though to keep it fine.
And the weather is still clear & nice. We'll see how it feels when the front comes through on Friday...
Note
Summary at the comment... (the html table messed up the log too much...)
Monday Feb 6, 2006 #
Swimming (Water-buoy free-style) 24:14 [2] 1.0 km (24:14 / km)
Was planning on doing 1 mile, but my left shoulder got a little sore in the same spot as a week or so ago at ~900m. It wasn't getting much worse by 1km, but it's much easier for a potential injury to stop me from swimming than from runnning...
L-hamstring is the best in at least 10 days this morning, before & after the swim. I noticed I'm limping just slightly, but with that slight limp, it hasn't hurt at all by 11am today!
I took 600mg IB last night, and it is sunny today...
L-hamstring is the best in at least 10 days this morning, before & after the swim. I noticed I'm limping just slightly, but with that slight limp, it hasn't hurt at all by 11am today!
I took 600mg IB last night, and it is sunny today...
Note
Current Plan:
- Alternating days of swimming and easy easy walking, until hamstring allows more
- Some upper body, core, ankle and calf strength work (haven't done well here.)
- Go see a doc about the leg, and Lyme.
- Alternating days of swimming and easy easy walking, until hamstring allows more
- Some upper body, core, ankle and calf strength work (haven't done well here.)
- Go see a doc about the leg, and Lyme.
Strength (Non-hamstring) 10:00 [1]
Late PM & hamstring is still pretty good. Starting to feel it a little, but it was worse than this when I woke up just two days ago.
Did some weights: Arms, upper back, abs, calves. Calves were while standing and I think I did them in a way that was no more difficult for my hamstring than walking so it should be okay. Avoided lower back, glute, quad, as those may get the hamstring in use as a secondary muscle group...
Did some weights: Arms, upper back, abs, calves. Calves were while standing and I think I did them in a way that was no more difficult for my hamstring than walking so it should be okay. Avoided lower back, glute, quad, as those may get the hamstring in use as a secondary muscle group...
Sunday Feb 5, 2006 #
Walking 45:00 [1] 2.0 mi (22:30 / mi)
shoes: R-Champion Grey/Orange
Grass and a trail near home, took it very slow on the continous uphills (almost stopping a few times) to keep L-leg from hurting.
By evening, there was one sore spot, apparently at the hamstring/hip attachment, or a little lower. Pretty deep as icing an hour or so before sleep did little to help it. It didn't hurt too bad and it was a little more narrowly focussed than most of the last week's worth of generaly glute/upper-hamstring area achiness while sitting.
By evening, there was one sore spot, apparently at the hamstring/hip attachment, or a little lower. Pretty deep as icing an hour or so before sleep did little to help it. It didn't hurt too bad and it was a little more narrowly focussed than most of the last week's worth of generaly glute/upper-hamstring area achiness while sitting.
Saturday Feb 4, 2006 #
Swimming (Water-buoy free-style) 28:52 [2] 1.25 km (23:06 / km)
First day back from CA trip. And Angelica encouraged me to go swim, so I did. Good Coach :) Now I see other's were also encouraging me to do some kind of exercise (e.g. swimming...)
Thursday Feb 2, 2006 #
Note
I'm being pretty lazy this week as far as exercise. I'm in class and working in San Diego, and with the need to rest my hamstring, I'm also using that as an excuse to do almost no exercise.
Despite that, my hamstring is still a little sore. Not too bad, but I still need to shift in my seat every once in a while despite having a very low activity level.
Swimming and upper body strength would pro
Despite that, my hamstring is still a little sore. Not too bad, but I still need to shift in my seat every once in a while despite having a very low activity level.
Swimming and upper body strength would pro