Training Log Archive: WyattIn the 31 days ending Mar 31, 2006:
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Friday Mar 31, 2006 #
Event: Flying Pig X (OCIN)
Orienteering 52:00 [1] 3.0 km (17:20 / km)
Walking slow & fast. Mostly on muddy trails, but with good O' spikes (no slipping.) With AJ & Evalin on Yellow.
Thursday Mar 30, 2006 #
Strength 15:00 [1]
Regular PT stuff + long drive to Pig
Wednesday Mar 29, 2006 #
Other Aerobic 10:00 [1]
ahr:105 max:114 weight:72.6kg shoes: R-Champion Grey/Orange
9AM: Elliptical - Precor EFX, Level 5, 58 rpm
Strength 15:00 [1]
Various upper body, abs, ankle, calf strength + Ecc. hams & ham. stretching
Other Aerobic 10:00 [2]
ahr:128 shoes: R-Champion Grey/Orange
10AM: Elliptical on Life-fitness (Phoenixville machine # 7), level 5, ~58 rpm, backwards
This is actually a reasonable level 2- workout for me. If I can do 2x10 min of this (and increase it from there, w/o aggrating the hamstring, I may drop swimming in favor of this machine.
This is actually a reasonable level 2- workout for me. If I can do 2x10 min of this (and increase it from there, w/o aggrating the hamstring, I may drop swimming in favor of this machine.
Strength (Stretch + Ecc. Hams) 10:00 [1]
1pm - leg was getting sore, HMESI helped.
by evening leg was barely noticable
10pm: HMESI.
FYI when my leg doing good, it feels almost normal - but when I do the stretching (but on the Ecc. hams) I can feel the burn start to come back.
by evening leg was barely noticable
10pm: HMESI.
FYI when my leg doing good, it feels almost normal - but when I do the stretching (but on the Ecc. hams) I can feel the burn start to come back.
Tuesday Mar 28, 2006 #
Strength 10:00 [2]
Midday & 11PM: H/M/Ecc/Stretch/Ice (forgot M second set, oops)
Hamstring pretty good today - not bothering me much - not sure why it was so sore yesterday unless it was the few running steps on Sunday.
Hamstring pretty good today - not bothering me much - not sure why it was so sore yesterday unless it was the few running steps on Sunday.
Walking 12:00 [1] 0.4 mi (29:59 / mi)
ahr:75 max:80
Forwards, flat, treadmill - after heat in evening stretch set.
Note
As of today, my fastest pace in the past 7 days is Swimming (faster than walking or orienteering). Sad.
Monday Mar 27, 2006 #
Walking (Backwards, treadmill) 10:00 [1] 0.3 mi (33:19 / mi)
shoes: R-Champion Grey/Orange
Other Aerobic (Elliptical trainer) 10:00 [1]
@ PT, backwards level _7_ (was 5), ~45 rpm
Strength (Stretch + Ecc. Ham.) 25:00 [1]
Pt & 2 later in the day sessions of heat/massage/ecc.hams (10x100% arm strength)/ice
Leg pretty annoyed by sitting (burning in usual ischeal tubercle area) - although not to the point where ice didn't work
Leg pretty annoyed by sitting (burning in usual ischeal tubercle area) - although not to the point where ice didn't work
Swimming (Warmup) 5:32 [1] 0.25 km (22:08 / km)
Swimming intervals 9:51 [4] 0.5 km (19:42 / km)
max:150
Didn't have much time, and wanted to use swimming to push the HR... (as I can't do that on land yet)
Sunday Mar 26, 2006 #
Orienteering 1:30:00 [1] 3.5 km (25:43 / km) +70m 23:23 / km
shoes: O-Mixed purple & black
2/3 of White with the kids (DNF) then 2 (short-leg) Red controls. Moslty walking with a few running steps when the kids were running. My leg isn't ready for running as it's sore this evening - after ~30-40 total steps of running - and it was sore during those steps. Probably not a set-back, but worth doing another hmesi set...
Saturday Mar 25, 2006 #
Other Aerobic (Elliptical trainer) 10:00 [1]
ahr:95 max:101 shoes: R-Champion Grey/Orange
11AM: Backwards, @Audubon, level 5, elev. 1, 54 rpm
Walking (Grass) 15:00 [1] 0.38 mi (39:27 / mi)
ahr:100
Leg a little sore during - not too bad.
Strength (Stretch + Ecc. Ham.) 15:00 [1]
11AM & 4 PM & 9 PM: H/M/E/S/I
Hamstring pretty good today (rarely sore except during exercise/stretching)
Hamstring pretty good today (rarely sore except during exercise/stretching)
Friday Mar 24, 2006 #
Other Aerobic (Elliptical trainer) 10:00 [1]
ahr:110 max:122 shoes: R-Champion Grey/Orange
11AM: Blew off swimming again this morning at the gym. Although I think I'm getting close to the point where I can do cardio work on the Elliptical. Machine 6, Level 5, backwards, ~52 cpm.
Pain: only a little burn coming on by 9pm - after a really bad self-PT day - only did one set w/o heat or ice (this was part of it.) I've really got to stop coding and go back to manage the project I'm on. I can't do both well, and the stress of trying to do so has made work not fun, and spilled over to both family and fitness in terms of impact. It's just nice to actually get something done (coding) instead of simply keeping track of everything.
Pain: only a little burn coming on by 9pm - after a really bad self-PT day - only did one set w/o heat or ice (this was part of it.) I've really got to stop coding and go back to manage the project I'm on. I can't do both well, and the stress of trying to do so has made work not fun, and spilled over to both family and fitness in terms of impact. It's just nice to actually get something done (coding) instead of simply keeping track of everything.
Strength (Stretch + Ecc. Ham.) 5:00 [1]
11AM: 10x the eccentric hams. (I'm supposed to do 10x ecc. hams, 4x/day)
Strength 5:00 [1]
9PM: H/M/S/I + 10x the eccentric hams. (I'm supposed to do 10x ecc. hams, 4x/day) - only 2 today...
Thursday Mar 23, 2006 #
Other Aerobic (Elliptical trainer) 10:00 [1]
ahr:95 shoes: R-Champion Grey/Orange
backwards @ PT, level 5, 50 strides per minute (that's correct - I guess I'm just used to slow legs...)
Walking (Treadmill, backwards) 10:00 [1] 0.28 mi (35:41 / mi) +42m 24:21 / mi
shoes: R-Champion Grey/Orange
Strength (Stretch + Ecc. Ham.) 15:00 [1]
PT Stretches (many, mostly hams, some IT), plus concentric strength into table ~1/3 effort 20x5second hold, eccentric hams (with help), deep tissue massage - she really pushed quite directly on the muscle/tendon/bone junction area today.
Pain: light burn on/off during PT, quelled by ice (and deep tissue work?) - and felt totally normal for the next 3 hours, including a lot of sitting and some standing - that's great! I wonder if I should get better at the deep-tissue crush/massage work myself and do that daily?
Pain: light burn on/off during PT, quelled by ice (and deep tissue work?) - and felt totally normal for the next 3 hours, including a lot of sitting and some standing - that's great! I wonder if I should get better at the deep-tissue crush/massage work myself and do that daily?
Strength (Stretch + Ecc. Ham.) 10:00 [1]
2PM: H/M/E/S/I
MidN: H/M/E/S/I
MidN: H/M/E/S/I
Wednesday Mar 22, 2006 #
Other Aerobic (Elliptical) 10:00 [1]
ahr:90
@ Gym, elliptical backwards, resistance 4, height min., ~90 cycles/min (ed. note - must have been 45...)
Very little pain at the end of the Gym set, but I don't have ice at the gym and now it's burning more than normal (getting annoying to sit) about 1 hour later... Perhaps I should bring my own ice. Or only do Elliptical/walking every other day?
Very little pain at the end of the Gym set, but I don't have ice at the gym and now it's burning more than normal (getting annoying to sit) about 1 hour later... Perhaps I should bring my own ice. Or only do Elliptical/walking every other day?
Walking (Treadmill, backwards) 5:00 [1] 0.13 mi (38:30 / mi) +20m 26:02 / mi
shoes: R-Champion Grey/Orange
Strength 20:00 [1]
Upper body, calves, ankles, eccentric hamstring, lots of hamstring stretching
Strength (Stretching & some hamstri) 5:00 [1]
Noon: Misc stretching an hour after the Gym. leg burning a bit.
1PM: Got to work after lunch just in time to grab some ice. That calmed the burn down.
6PM: Heat/Massage/Eccentric/Stretch/Ice - definitely burning during the Eccentric & Stretching - not severe but near the upper end of the last 2-weeks worth of pain.
Pain:In the last two weeks the improvement in pain has been less steady, with some days seeming worse than the day before. But I guess my leg-activity is going up a bit... At this rate though it could be months before running, IF it doesn't get suddenly (or gradually) worse at some point...
1PM: Got to work after lunch just in time to grab some ice. That calmed the burn down.
6PM: Heat/Massage/Eccentric/Stretch/Ice - definitely burning during the Eccentric & Stretching - not severe but near the upper end of the last 2-weeks worth of pain.
Pain:In the last two weeks the improvement in pain has been less steady, with some days seeming worse than the day before. But I guess my leg-activity is going up a bit... At this rate though it could be months before running, IF it doesn't get suddenly (or gradually) worse at some point...
Note
BTW, I blew off swimming today. I am really, really am hoping I can start doing cardio on an elliptical or treadmill walking-uphill or something, but I'm apparently not there yet as I can only hit an HR of ~90 at levels that threaten to upset the hamstring. Darn. I really don't like swimming. I have to pretend I'm an injured Swedish team member or something, as I've heard some of them got stuck in the pool due to injury over th last few months (but at least they could move their legs.)
Tuesday Mar 21, 2006 #
Strength 15:00 [1]
After PT I did only 2 sets of Heat/Massage/Stretch/Ice. 2nd (midnight) set did 10x 100% eecentric hamstring. Very low pain as of hte next morning
Other Aerobic (Elliptical) 10:00 [1]
@ PT, level 5, RPM upper 40's (I think it's half of what it should be - I should check this on Thursday) vs. upper 30's a week ago, and low 40's last Thursday.
Walking (Treadmill, backwards) 10:00 [1] 0.28 mi (35:41 / mi) +46m 23:38 / mi
ahr:85 shoes: R-Champion Grey/Orange
HR high and I was warm this AM, not sure why. Leg okay that evening (burning more than the previous day, but less than a week ago) despite increase in pace.
Strength 10:00 [1]
Val wasn't officially in the office and I got her co-worker PT. He didn't seem to be up to her level... he asked questions, I answered with details that Val would absorb and comment on, and he said "hmm", "good" .... Fortunately, Val did the eccentric hamstring pulls & deep tissue work that I'm not sure the other guy seemed to be unsure of what to do. Or maybe he just didn't want to learn the details if I was just seeing him for one day.
Monday Mar 20, 2006 #
Swimming 35:58 [3] 1.0 mi (35:58 / mi)
Pushed (pulled) hard to beat 36 and just barely made it.
Strength (Upper body & Hamstring) 15:00 [1]
Only 2x hamstring H/M/S/I all day, and same the day before.
Good news because it means my hamstring wasn't bugging me enough to remind me to do a lot of stretching (despite a bunch of O' walking on Sunday). But bad, because I should be stretching because it's still not better. For a few days I barely felt it before 10-11 AM, but (as of 3/22) I don't remember when that last happened - I feel it pretty early now. (8-9 again...)
Good news because it means my hamstring wasn't bugging me enough to remind me to do a lot of stretching (despite a bunch of O' walking on Sunday). But bad, because I should be stretching because it's still not better. For a few days I barely felt it before 10-11 AM, but (as of 3/22) I don't remember when that last happened - I feel it pretty early now. (8-9 again...)
Sunday Mar 19, 2006 #
Orienteering 1:39:00 [1] 5.0 km (19:48 / km)
Walked a 3 km White with the kids (incl. Oriana on the shoulders much of the time) then did a 2km 'Sprint' in 31 min. (vs. Clem's 11...) Felt hamstring on and off, but overall not bad by the end of the day. Darn cold day though...
Saturday Mar 18, 2006 #
Note
Some bouncing off the bottom of the pool while playing with the kids in the water (for an hour) seemed to upset the hamstring a little. Stretching helped a bit..
Friday Mar 17, 2006 #
Swimming 11:30 [2] 0.5 km (23:00 / km)
Other Aerobic 5:00 [1]
5 minutes backwards on an elliptical trainer, before weights, and swimming. Very slow/easy. Still nervous (and my PT said not to do anything but what I have been doing except when I go in)
Strength (Stretch + Ecc. Ham.) 20:00 [1]
11AM: H/M/S+10x100%arm Ecc. Hams/I
5PM: H/M/S/I
8PM: H/M/S+10x100%arm Ecc. Hams/I
Midn.: H/...
Pain: I could feel a little light soreness this morning/noon on/off. Almost none in the evening. But not quite 100% (like it was between GA & FL A-events...) Maybe I need to walk more (like I did in GA and the week before FL.) Or sit less :)
5PM: H/M/S/I
8PM: H/M/S+10x100%arm Ecc. Hams/I
Midn.: H/...
Pain: I could feel a little light soreness this morning/noon on/off. Almost none in the evening. But not quite 100% (like it was between GA & FL A-events...) Maybe I need to walk more (like I did in GA and the week before FL.) Or sit less :)
Thursday Mar 16, 2006 #
Strength (Stretch + Ecc. Ham.) 20:00 [1]
At PT did same routine as Monday (since Monday felt like in nearly caused a setback, but didn't.)
10min Heat, 10 min uphill backwards treadmill 1.5mph 10%, 10 min elliptical 'level 5' ~43steps/min (slow & careful - but I was ~37/min on Monday...), ~15 min of actual hamstring stretching (both sides, although mostly left), then deep massage - there is really one spot on the Ish. Tub. that hurts when pressed on..., then Eccen. hamstrings (her help, 10x her max. strength to pull), bridging (20x5sec), light (25%, 10x5sec hold) isometric into table, then more eccentric (10x100%-arms.)
Oh and she said no running at all yet. I was thinking that would be the answer (even if I was coaching myself)...
Pain: Only occasional light during PT visit and day afterward - even by 11PM it's not bad...
10min Heat, 10 min uphill backwards treadmill 1.5mph 10%, 10 min elliptical 'level 5' ~43steps/min (slow & careful - but I was ~37/min on Monday...), ~15 min of actual hamstring stretching (both sides, although mostly left), then deep massage - there is really one spot on the Ish. Tub. that hurts when pressed on..., then Eccen. hamstrings (her help, 10x her max. strength to pull), bridging (20x5sec), light (25%, 10x5sec hold) isometric into table, then more eccentric (10x100%-arms.)
Oh and she said no running at all yet. I was thinking that would be the answer (even if I was coaching myself)...
Pain: Only occasional light during PT visit and day afterward - even by 11PM it's not bad...
Walking (Backwards, treadmill) 10:00 [1] 0.25 mi (40:02 / mi) +40m 26:44 / mi
This logs formal walking at PT.
I also fast-walked/slow-jogged 5 minutes on and off with Oriana outside...
I also fast-walked/slow-jogged 5 minutes on and off with Oriana outside...
Other Aerobic (Elliptical trainer) 10:00 [1]
level 5, 43steps/min, backwards, @PT
Strength 10:00 [1]
4PM: Heat/M/S/I
11PM: Heat/M/S+Ecc/I
I'm really not meeting my targets of ~5xday of HMSI, 2xday Eccentric, + walk/swim. Although that would nominally take about 3.5 hours, which is hard to find...
11PM: Heat/M/S+Ecc/I
I'm really not meeting my targets of ~5xday of HMSI, 2xday Eccentric, + walk/swim. Although that would nominally take about 3.5 hours, which is hard to find...
Wednesday Mar 15, 2006 #
Swimming 27:31 [3] 1.25 km (22:01 / km)
Strength 20:00 [1]
9AM: Various upper body strength, + hip & ankle & calf
4PM: Heat/Massage/Stretch/Ice
11PM: Heat/Massage/Eccentric (10x100% arm strength - no pain at all) + Stretch/Ice
I wonder (and Angelica wonders even more) when I should try to do a little running. Should I add a little to my walks, or should I do more elliptical trainer (super slow, but more than 10 min./week...)
I'll ask at PT tomorrow (assuming that doesn't get thwarted by Angelica's Jury Duty..)
Work's a little crazy - I should've done more, but I'm trying to rewrite some code I think was written poorly...
4PM: Heat/Massage/Stretch/Ice
11PM: Heat/Massage/Eccentric (10x100% arm strength - no pain at all) + Stretch/Ice
I wonder (and Angelica wonders even more) when I should try to do a little running. Should I add a little to my walks, or should I do more elliptical trainer (super slow, but more than 10 min./week...)
I'll ask at PT tomorrow (assuming that doesn't get thwarted by Angelica's Jury Duty..)
Work's a little crazy - I should've done more, but I'm trying to rewrite some code I think was written poorly...
Tuesday Mar 14, 2006 #
Strength 20:00 [1]
AM: Heat/Massage/Eccentric Strength (10x80%)/Stretch/Ice
early PM: H/M/S/I
mid PM: H/M/S+Ecc.Str./I
late PM (heating now...): H/M/S/I
Doing more right leg stretching than normal (equal to left leg amounts) on the last two sets as the right leg is hurting today (overcompensating on Sunday?) Plus the asymmetry between the leg flexibility is getting quite noticable.
Pain: Morning much better than last night, and (unusually) evening was pretty darn good too - walking up stairs in late evening both legs were _almost_ the same.
early PM: H/M/S/I
mid PM: H/M/S+Ecc.Str./I
late PM (heating now...): H/M/S/I
Doing more right leg stretching than normal (equal to left leg amounts) on the last two sets as the right leg is hurting today (overcompensating on Sunday?) Plus the asymmetry between the leg flexibility is getting quite noticable.
Pain: Morning much better than last night, and (unusually) evening was pretty darn good too - walking up stairs in late evening both legs were _almost_ the same.
Walking 20:00 [1] 0.5 mi (39:59 / mi)
Some random trail walking and briar breaking on trails near my house.
Pretty poor from a walking exercise point of view.
I really need to walk in the forest to controls at VF park to move diligently, and keep up the ankle-strength, step-over-stuff flexibility/balance. And possibly start jogging a few steps here and there.
Pretty poor from a walking exercise point of view.
I really need to walk in the forest to controls at VF park to move diligently, and keep up the ankle-strength, step-over-stuff flexibility/balance. And possibly start jogging a few steps here and there.
Monday Mar 13, 2006 #
Strength (Stretch & Strength) 20:00 [1]
90 minutes at the PT this morning.
Heat,
10 minutes elliptical backwards 30strides/minute, level 5
walking uphill backwards 1.5mph, 10 minutes
Many stretches & strength:
- some diagonal work with L leg up in air (laying on back) with PT resistance (mostly Psoas in different directions)
- Eccentric 10x90% arms
- Bridging, 20x3-second hold
- Sitting, pushing L-heel into table while leg straight (only 25% effort as this is similar to other things that hurt me ~1-2mo. ago, and I was also adding the (new) elliptical (also hurt a while ago - at higher effort.)
Pain: Fine in AM, then sore during stretches, and by end of various strength things it was getting sore while sitting on it (esp. w/heavy weight of sitting.)
- Overall - I'm pretty nervous that this level of increase will be a setback, but I was nervous last week after some tougher-than-normal PT sessions, and I was okay. We'll see.
Heat,
10 minutes elliptical backwards 30strides/minute, level 5
walking uphill backwards 1.5mph, 10 minutes
Many stretches & strength:
- some diagonal work with L leg up in air (laying on back) with PT resistance (mostly Psoas in different directions)
- Eccentric 10x90% arms
- Bridging, 20x3-second hold
- Sitting, pushing L-heel into table while leg straight (only 25% effort as this is similar to other things that hurt me ~1-2mo. ago, and I was also adding the (new) elliptical (also hurt a while ago - at higher effort.)
Pain: Fine in AM, then sore during stretches, and by end of various strength things it was getting sore while sitting on it (esp. w/heavy weight of sitting.)
- Overall - I'm pretty nervous that this level of increase will be a setback, but I was nervous last week after some tougher-than-normal PT sessions, and I was okay. We'll see.
Walking (Uphill backwards) 10:00 [1] 0.25 mi (40:02 / mi) +40m 26:44 / mi
shoes: R-Champion Grey/Orange
Other Aerobic 10:00 [3]
ahr:85 shoes: R-Champion Grey/Orange
Elliptical trainer at PT - this trashed my leg ~2mo. ago, so was cautious:
What - Then - Now
HR - 120 - 85
Direction - Forwards - Backwards
What - Then - Now
HR - 120 - 85
Direction - Forwards - Backwards
Strength 20:00 [1]
3 more rounds of heat/massage/stretch/ice. Really nervous as after the last round, ice wasn't completely dulling the pain - similar to previous recurrances. But as of the 3/14, I think I'm okay...
Swimming 11:30 [2] 0.5 km (23:00 / km)
Swimming 9:59 [4] 0.5 km (19:58 / km)
Sunday Mar 12, 2006 #
Strength 12:00 [1]
11AM: Light walking, massage, stretch, eccentric (10*80% arms), ice.
3PM: Heat, massage, stretch, ice.
Leg notably better. Rarely sore at rest. First felt it when stretching, then during walk, and at one point when sitting.
3PM: Heat, massage, stretch, ice.
Leg notably better. Rarely sore at rest. First felt it when stretching, then during walk, and at one point when sitting.
Walking 43:30 [1] 2.6 km (16:44 / km) +60m 15:00 / km
shoes: O-Mixed purple & black
O-Walk (Sprint) @ Tyler. Nice course, one ~45 sec. route choice error. Slow walking, although on mud part time and one really steep uphill, but leg seems fine in the evening after. (Stretched & iced well when finished.
Saturday Mar 11, 2006 #
Strength 6:00 [1]
2PM: Heat/Massage/Stretch+Eccentric (80%-arms * 10)/Ice
Pain: Noticed it a little bit on a morning (11am) walk with AJ. And then it wasn't as bad during this round of home-PT, as it had been - on previous days, (e.g. 2-7 days ago) it generally burned as I stretched it - today it didn't really burn as I stretched it. Although by the end of stretching I could feel it.
Need to get back to doing this more regularly... (1.5x yesterday and 1x the day before was poor...)
Pain: Noticed it a little bit on a morning (11am) walk with AJ. And then it wasn't as bad during this round of home-PT, as it had been - on previous days, (e.g. 2-7 days ago) it generally burned as I stretched it - today it didn't really burn as I stretched it. Although by the end of stretching I could feel it.
Need to get back to doing this more regularly... (1.5x yesterday and 1x the day before was poor...)
Walking 20:00 [1] 0.8 mi (25:01 / mi)
Some walking through the forest and trail clearing with AJ.
Sore throat better, nose still stuffed.
Sore throat better, nose still stuffed.
Strength 5:00 [1]
1 more heat/massage/stretch/ice
Friday Mar 10, 2006 #
Swimming 36:47 [3] 1.0 mi (36:47 / mi)
Pushed harder on the 2nd half. 18:45, 18:02...
Strength 20:00 [1]
Noon: Upper body, calf, hip/ankle at gym before swim
2x: H/Massage(lonce)/Stretch/Ice
Pain: Didn't really notice it until Noon or so.
2x: H/Massage(lonce)/Stretch/Ice
Pain: Didn't really notice it until Noon or so.
Thursday Mar 9, 2006 #
Strength 15:00 [3]
7AM: At PT (early so Angelica could run with Jackie). Did lots of stretches of hamstring, eccentric strength and concentrict strength bridging (lay on back with knees up, squeeze ball btwn knees, straighten from knees to shoulders raising hips.) Did 20x the bridge it hurt on 18x, but then I squeezed tigher and it didn't hurt on the last two.
11AM: Burning mildly while sitting - I kind of expect it to get worse for a day or two after PT.
11AM: Burning mildly while sitting - I kind of expect it to get worse for a day or two after PT.
Walking (Backwards, up 10%) 8:00 [1] 0.2 mi (39:59 / mi)
Backwards, up 10% grade on treadmill, at ~40min mile pace or something? I think walking downhill would be good as it's mostly eccentric hamstring - this was an attempt to emulate that but I don't think it's quite as good..
Note
Worked my tail off at the office (to write some C code for the first time in weeks), and didn't do much more stretch/strength. The good news is that the leg didn't get much worse after PT. Probably better.
Wednesday Mar 8, 2006 #
Strength (Stretch & Strength) 25:00 [1]
1x Stretch
1x H/M/S+Ex/I
1x H/M/S/I
And a good set of upper body weights a the gym (joined Y)
1x H/M/S+Ex/I
1x H/M/S/I
And a good set of upper body weights a the gym (joined Y)
Swimming 30:00 [2] 1.35 km (22:13 / km)
Tuesday Mar 7, 2006 #
Strength 15:00 [3]
Pain has been odd today. Sometimes feels worse than last two days, sometimes better.
Worse: more burning while stretching, and while walking, and once while sitting around 7PM.
Better: here at midnight after sitting for ~2 hours, it's fine. I think I may be sitting lopsided though...
9AM: H/M/S/I
1PM: Walk + H/M/S+E/I (E = Exercise: eccentric strength 8x 50% - felt more burning here than I recall...)
5:30PM: H/M/S/I
Worse: more burning while stretching, and while walking, and once while sitting around 7PM.
Better: here at midnight after sitting for ~2 hours, it's fine. I think I may be sitting lopsided though...
9AM: H/M/S/I
1PM: Walk + H/M/S+E/I (E = Exercise: eccentric strength 8x 50% - felt more burning here than I recall...)
5:30PM: H/M/S/I
Walking 30:00 [1] 1.0 mi (30:00 / mi)
shoes: R-Heavy Winter Running Shoes
Super slow walking, some through the forest. As long as I go super slow, I don't think this causes re-injury, and it probably helps my non-hamstring muscles avoid turning into total mush.
Strength 5:00 [1]
Midn. - 1 last quick H/M/Stretch/I session.
Still hurts on stretching, but not bad otherwise.
Still hurts on stretching, but not bad otherwise.
Monday Mar 6, 2006 #
Note
10:30AM: Thus far this morning, it's almost normal. No real continuous burn - but it does feel different from the other leg.
Strength 25:00 [1]
11AM: Stretching & effort at PT appt. Did 16-18 bridges before pain (vs. 7 a week ago). Still not great as feeling pain during exercise tends to be a sign that I overdid it and will pay for a few days (like last Wed. in PT...)
2 (or 3?) more sets of Heat/Massage/Stretch/Ice.
2 (or 3?) more sets of Heat/Massage/Stretch/Ice.
Sunday Mar 5, 2006 #
Strength 15:00 [1]
3x Heat/Massage/(*)/Stretch/Ice
(*) = on one set I did eccentric strength
(*) = on one set I did eccentric strength
Saturday Mar 4, 2006 #
Strength (Stretch) 10:00 [1]
1PM: Heat, Massage(light), Eccentric strength (10x50% arms), Stretch, Ice
4PM: Heat, Massage(light), Stretch, Ice
Pain: I think it's a little better than yesterday, but there is still a building-up burn when sitting, and occasionally even burning while walking around - I even had a sharpish increase in the burn while simply walking around the house slowly at one point...
4PM: Heat, Massage(light), Stretch, Ice
Pain: I think it's a little better than yesterday, but there is still a building-up burn when sitting, and occasionally even burning while walking around - I even had a sharpish increase in the burn while simply walking around the house slowly at one point...
Strength 10:00 [1]
~8PM: One more set of Heat/Massage/Stretch/Ice
And then later than night, a friend of ours who's learning massage therapy came over to practice :) Very relaxing.
And then later than night, a friend of ours who's learning massage therapy came over to practice :) Very relaxing.
Friday Mar 3, 2006 #
Walking (Treadmill) 15:00 [1] 0.5 mi (29:59 / mi)
Extra slow as part of a warmup.
Strength (Stretch & Strength) 10:00 [1]
11AM: Heat, Walk, Sparse Random Upper-Body Weights, Massage (light), Eccentric Strength on Hamstrings (7x50% arms), Stretch, Ice
Pain: Noticable but not bad for first hour awake. ~1hr after awake, while sitting, burn became (mildly) annoying again. Better than yesterday evening (but mornings are usually better) so not sure... Pain good now, although area still is a little numb...
Pain: Noticable but not bad for first hour awake. ~1hr after awake, while sitting, burn became (mildly) annoying again. Better than yesterday evening (but mornings are usually better) so not sure... Pain good now, although area still is a little numb...
Thursday Mar 2, 2006 #
Strength (Stretch) 20:00 [1]
2 Sessions - longer than before as I'm doing more stretching (up to 5 sets x 20 second on the bad side of each stretch.
10AM: Heat, Massage, Eccentric Strength (~10x50% arm strength), Stretch (longish), Ice
2PM: Walk (other entry), Light Massage, Stretch, Ice
Pain: Normal spot of inflamation - I can feel it a little while walking and a little while sitting, perhaps better.
Pain: Other - outside of my upper leg/glute area feels bruised to the touch (and slightly) when moving - perhaps a result of yesterday's deep tissue work. Plus, areas lower down the hamstring, and other other (Right side) ischeal tubericle have been slightly painful on occasion. Nothing to get too worried about, but I'm hoping that this will be settle down more on the next day or two (to nearly no pain more of the time - where I was last week) to show clear progress...
10AM: Heat, Massage, Eccentric Strength (~10x50% arm strength), Stretch (longish), Ice
2PM: Walk (other entry), Light Massage, Stretch, Ice
Pain: Normal spot of inflamation - I can feel it a little while walking and a little while sitting, perhaps better.
Pain: Other - outside of my upper leg/glute area feels bruised to the touch (and slightly) when moving - perhaps a result of yesterday's deep tissue work. Plus, areas lower down the hamstring, and other other (Right side) ischeal tubericle have been slightly painful on occasion. Nothing to get too worried about, but I'm hoping that this will be settle down more on the next day or two (to nearly no pain more of the time - where I was last week) to show clear progress...
Walking 42:00 [1] 2.0 mi (21:00 / mi)
shoes: R-Heavy Winter Running Shoes
35 and drizzling, so for motivation, I did my first geocache
Strength (Stretch) 15:00 [1]
4PM: Heat, Massage, Stretch, Ice
10PM: Heat, Stretch (light), Ice
Pain: Getting a little worse - more stuff hurts (all in the left leg/hamstring), and the burn is there whether standing or sitting. Maybe this is due to yesterday's PT, or maybe due to today's walk, which was a little faster/longer than yesterdays. Regardless of cause, I decided to hit it with 600 mg IB before sleep to help it calm down before morning. We'll see.
Plan: I'll stick to the home-PT (heat/massage/stretch/ice) only. Light on the massage, and light on the (1x/day) eccentric strength. And no walk tomorrow. And if it's getting better by tomorrow morning/midday, then it's probably the Wed. PT that exacerbated things. If not, it may have been the walk (in which case I'll more strictly do only what Val says...) If it's getting better by tomorrow midday/evening, then I may do a walk on Saturday. Or not.
It would be nice if this got pain-free in normal daily activities like it was for 3 days last week, but that's not happening. Damn.
Relay Chances: As of last Friday, I would have say 60% chance of running by the US Relay Champs. But that's been drifting down to a ~35% chance I'd estimate right now.
10PM: Heat, Stretch (light), Ice
Pain: Getting a little worse - more stuff hurts (all in the left leg/hamstring), and the burn is there whether standing or sitting. Maybe this is due to yesterday's PT, or maybe due to today's walk, which was a little faster/longer than yesterdays. Regardless of cause, I decided to hit it with 600 mg IB before sleep to help it calm down before morning. We'll see.
Plan: I'll stick to the home-PT (heat/massage/stretch/ice) only. Light on the massage, and light on the (1x/day) eccentric strength. And no walk tomorrow. And if it's getting better by tomorrow morning/midday, then it's probably the Wed. PT that exacerbated things. If not, it may have been the walk (in which case I'll more strictly do only what Val says...) If it's getting better by tomorrow midday/evening, then I may do a walk on Saturday. Or not.
It would be nice if this got pain-free in normal daily activities like it was for 3 days last week, but that's not happening. Damn.
Relay Chances: As of last Friday, I would have say 60% chance of running by the US Relay Champs. But that's been drifting down to a ~35% chance I'd estimate right now.
Wednesday Mar 1, 2006 #
Walking 26:41 [1] 2.0 km (13:21 / km)
shoes: R-Champion Grey/Orange
Heat, this walk, some transverse massage, stretch, ice.
Pain seems to have plateau'ed the last day or two - mild burn - perhaps even a 'cold'er burn than a few days ago.
I guess I just re-injured it 4 days ago so it may take a week or two for it to fully settle down.
Pain seems to have plateau'ed the last day or two - mild burn - perhaps even a 'cold'er burn than a few days ago.
I guess I just re-injured it 4 days ago so it may take a week or two for it to fully settle down.
Strength (Stretch) 5:00 [1]
After walk in morning.
Strength (Stretch) 3:00 [1]
Heat, Stretch, Ice only. Going to PT shortly. I think it may be improving as I'm not noticing it constantly while sitting (although the burn is there if I think about it...)
Strength (Stretching & some hamstri) 30:00 [1]
4:30PM Went to a PT Appt. Val was pretty busy when I got there, so I saw a few of Val's assistants, and they took me through:
- Heat,
- A long list of new stretches & strength exercises, including a Bridging, with knees squeezing a ball thing that hurt at 7 reps (I was supposed to do 20, but stopped - it is TBD whether this will be a set-back...)
I was struck by how the PT assistants were fairly competent at knowing where every muscle was, and how to do most stretches and exercise that Val wrote up, but Val is leagues beyond them in competence.
When she showed up to do the deep tissue massage (after exercise, due to her time constraints with other patient's) I had several questions - which had to pause occasionally when all I could do was breathe during so of the rougher deep tissue massage... - and she also worked through a few other strength providing the resistance herself, changing them on the fly, assessing thing during the motion - even asking during stretches "where is this pulling" and then making several small adjustments to the stretch to make it actually pull on the right spot.
That's really what a PT should be - way more competent than me and figuring out what is going on with my leg - not just slightly more...
Anyway, so after the leg beating and some stretching I did some ice. and this evening (now 8:30pm) it's still sore. But almost spread out more, and perhaps not quite as sore as yesterday... I'm not sure I'm following exactly what is going on, but Val inspires trust, and she's suggested I:
a) continue the exercises I have been doing, (don't add anything from today's PT yet)
b) call her if the pain gets worse.
I also booked a visit for Angelica to at least get her on & off Sciatica(?) evalutated, next Wednesday.
- Heat,
- A long list of new stretches & strength exercises, including a Bridging, with knees squeezing a ball thing that hurt at 7 reps (I was supposed to do 20, but stopped - it is TBD whether this will be a set-back...)
I was struck by how the PT assistants were fairly competent at knowing where every muscle was, and how to do most stretches and exercise that Val wrote up, but Val is leagues beyond them in competence.
When she showed up to do the deep tissue massage (after exercise, due to her time constraints with other patient's) I had several questions - which had to pause occasionally when all I could do was breathe during so of the rougher deep tissue massage... - and she also worked through a few other strength providing the resistance herself, changing them on the fly, assessing thing during the motion - even asking during stretches "where is this pulling" and then making several small adjustments to the stretch to make it actually pull on the right spot.
That's really what a PT should be - way more competent than me and figuring out what is going on with my leg - not just slightly more...
Anyway, so after the leg beating and some stretching I did some ice. and this evening (now 8:30pm) it's still sore. But almost spread out more, and perhaps not quite as sore as yesterday... I'm not sure I'm following exactly what is going on, but Val inspires trust, and she's suggested I:
a) continue the exercises I have been doing, (don't add anything from today's PT yet)
b) call her if the pain gets worse.
I also booked a visit for Angelica to at least get her on & off Sciatica(?) evalutated, next Wednesday.