Training Log Archive: WyattIn the 31 days ending May 31, 2006:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | |||||||||||||||||||||||||||||||||||||||||||||||||||||||||
Wednesday May 31, 2006 #
Swimming 15:00 [2] 0.73 km (20:33 / km)
10 swim, 4 water run, 5 swim, 8 water run, gym/stretch/strength, 6 elliptical
Deep Water Running 12:00 [1]
4 min, then 8 min. Leg a little light burning during end of the 4-min set and the early/middle of the 8 minute set. 'warmed up'? to almost no pain by the end.
Light pressure seems to be a surprisingly touchy thing - by adjusting the seem of my swimming shorts, and moving where it presses on the hamstring, I can go from lightly annoying pain to no pain. It's not like it's any tighter than the other leg - just that the L-hamstring is senstive to the pressure...
Light pressure seems to be a surprisingly touchy thing - by adjusting the seem of my swimming shorts, and moving where it presses on the hamstring, I can go from lightly annoying pain to no pain. It's not like it's any tighter than the other leg - just that the L-hamstring is senstive to the pressure...
Other Aerobic 6:00 [2]
Elliptical backwards, level 4, 50rpm
Strength (Long PT) 15:00 [3]
Long PT has been modified a bit, and now includes:
Stretch
- Hams: straight, IT & eccentric (same)
- Quad, hip flexor, IT, calf (mostly same, ex. hip flexor now done with front foot elevated and back knee not on ground)
- Hams - Extra L-leg (and less R-leg) single leg stretch whenever burn is present - standing with one leg up in front. ( This seems to help in Florida & after a 'Sprint' walk a few months back too - to quell burning as soon as it starts. )
Exercises
- Bridging, feet on ball, with slow roll-off of ball (eccentric hams + balance)
- Prone plank (1-leg at a time for 5 sec each) & pushups (same)
- Laying on back and 'running' with knees bent and pelvic tilt (lower back held firmly to mat, alternating lifting opposite arm-leg pairs.)
- Hamstring weight machine (on stomach) - both-legs do concentric, then slow eccentric motion with L leg. (did 15x15lbs today, vs. 10x10 lbs on Monday - a big jump, but 10x10 was exceedingly easy and even 15x15 was pretty easy)
Pain:
None at the end of today's workout. Nice.
Stretch
- Hams: straight, IT & eccentric (same)
- Quad, hip flexor, IT, calf (mostly same, ex. hip flexor now done with front foot elevated and back knee not on ground)
- Hams - Extra L-leg (and less R-leg) single leg stretch whenever burn is present - standing with one leg up in front. ( This seems to help in Florida & after a 'Sprint' walk a few months back too - to quell burning as soon as it starts. )
Exercises
- Bridging, feet on ball, with slow roll-off of ball (eccentric hams + balance)
- Prone plank (1-leg at a time for 5 sec each) & pushups (same)
- Laying on back and 'running' with knees bent and pelvic tilt (lower back held firmly to mat, alternating lifting opposite arm-leg pairs.)
- Hamstring weight machine (on stomach) - both-legs do concentric, then slow eccentric motion with L leg. (did 15x15lbs today, vs. 10x10 lbs on Monday - a big jump, but 10x10 was exceedingly easy and even 15x15 was pretty easy)
Pain:
None at the end of today's workout. Nice.
Tuesday May 30, 2006 #
Strength 15:00 [1]
1 Long & 1 Short self PT session. I wonder if it's helping. I seem to be doing slightly more exercise than a week ago although I'm not noticably less sore. I was hoping for more and more time with no pain, but after a few hours last Friday, there's still a light burn on/off.
Again, for the new readers out there, the light burn is really not a big deal - it's just that it seems like, based on a few tries over the last 5 months, that if I try to increase activity through burn, the burn just gets worse and worse until I can barely sit on it - still at very low levels of activity (e.g. little to no running!)
So this is keeping my activity level low. I'm going to a new doc on Friday who apparently does "needling." Kinda like the prolo-therapy (?) or even more similar to what I think Zhuk has tried for his Achilles.
Again, for the new readers out there, the light burn is really not a big deal - it's just that it seems like, based on a few tries over the last 5 months, that if I try to increase activity through burn, the burn just gets worse and worse until I can barely sit on it - still at very low levels of activity (e.g. little to no running!)
So this is keeping my activity level low. I'm going to a new doc on Friday who apparently does "needling." Kinda like the prolo-therapy (?) or even more similar to what I think Zhuk has tried for his Achilles.
Monday May 29, 2006 #
Swimming 19:45 [3] 0.98 km (20:09 / km)
ahr:115 rhr:50
5 swim
arm stretch
5 swim (4min hard)
4 min aqua-jog
10 min swim
6 min aqua-jog
no elliptical as a really strict bent-knee stretch test failed...
arm stretch
5 swim (4min hard)
4 min aqua-jog
10 min swim
6 min aqua-jog
no elliptical as a really strict bent-knee stretch test failed...
Strength 12:00 [1]
mid-AM, some of long PT, mid-PM, more of long PT
Added 10x10lb hamstrings at the gym - both concentric, 100% Left leg on eccentric. Seemed rather easy, as intended... Did roll-off-ball too in the PM, and some bridging in the AM.
Added 10x10lb hamstrings at the gym - both concentric, 100% Left leg on eccentric. Seemed rather easy, as intended... Did roll-off-ball too in the PM, and some bridging in the AM.
Deep Water Running 10:00 [1]
4m ... 6m...
Friday May 26, 2006 #
Swimming 19:55 [2] 1.0 km (19:55 / km)
ahr:125
10m swim
3min water run
10m swim
6min water run
exercises/stretches
5min ellipstical
hamstring strength
ice
Pain: Only mild burning on/off while sitting or standing. Although it's there (very light) now that I'm done and standing while typing this....
We'll see what this weekend brings (digging in sand at beach with kids & ocean dips = lots of light, mostly isometric hamstring work, + icing)
3min water run
10m swim
6min water run
exercises/stretches
5min ellipstical
hamstring strength
ice
Pain: Only mild burning on/off while sitting or standing. Although it's there (very light) now that I'm done and standing while typing this....
We'll see what this weekend brings (digging in sand at beach with kids & ocean dips = lots of light, mostly isometric hamstring work, + icing)
Deep Water Running 9:00 [1]
Other Aerobic (Elliptical) 5:00 [1]
Backwards, level 4, 43 rpm. Leg fine
Strength 13:00 [1]
Ham - 10x15sec ball-bridge rolloff; 10x5sec each prone plank
Tri/Shoulder/Bicep/Hip/Ankle
Tri/Shoulder/Bicep/Hip/Ankle
Walking (Slow, sidewalk, reading) 45:00 [1] 2.5 km (18:00 / km)
~4pm
Strength 6:00 [1]
2more quick heat/stretch/ices (one noon, one midnight.) Since ~9pm, my leg has been almost totally normal. I wonder if that will hold up. Even if it does, I still plan to ramp up as I have been doing - 1-extra minute of Water Running, and Elliptical (each), on MWF of each week. Y'all watching me out there please remind me not to overdo it like I have done a few times already...
Thursday May 25, 2006 #
Strength (1 Long & 1 Short PT) 15:00 [1]
Wednesday May 24, 2006 #
Swimming 21:00 [1] 1.0 km (21:00 / km)
Deep Water Running 8:00 [1]
Strength (1 Long & 1 Short PT) 15:00 [1]
Other Aerobic 4:00 [3]
40rpm, level 4
Tuesday May 23, 2006 #
Strength 20:00 [1]
One short PT in the morning, one long (but not too hard) PT in the evening.
Saw Val Amoss (PT) in the morning (long time no see) just to discuss the HHT bible article I'm following, and ask questions about how to work on posterior pelvic tilt. She's awesome - we spent about an hour discussing the pros and cons of various treatments, and things I could do, and what exercises I'm doing and how I could do them better, and she gave me a 'referral' to a PT doc. who specializes in chronic tendionopathy and sometimes does 'needling' to help fix it... Great to have someone really smart about this stuff to bounce ideas off of.
The main thing I'm doing differently is focussing on the posterior pelvic tilt - as many times a day as I remember I'm sucking my belly button back into my spine.
And, quite possibly, it's already helping, 12 hours later. Or it's just luck, but the burn has been getting a little less annoying all day (from very light while walking/light while sitting in the AM, to none while walking/standing now, and very little while sitting.) Although I am sitting on my knees while typing this just to keep of the bursitis as much as possible.
Saw Val Amoss (PT) in the morning (long time no see) just to discuss the HHT bible article I'm following, and ask questions about how to work on posterior pelvic tilt. She's awesome - we spent about an hour discussing the pros and cons of various treatments, and things I could do, and what exercises I'm doing and how I could do them better, and she gave me a 'referral' to a PT doc. who specializes in chronic tendionopathy and sometimes does 'needling' to help fix it... Great to have someone really smart about this stuff to bounce ideas off of.
The main thing I'm doing differently is focussing on the posterior pelvic tilt - as many times a day as I remember I'm sucking my belly button back into my spine.
And, quite possibly, it's already helping, 12 hours later. Or it's just luck, but the burn has been getting a little less annoying all day (from very light while walking/light while sitting in the AM, to none while walking/standing now, and very little while sitting.) Although I am sitting on my knees while typing this just to keep of the bursitis as much as possible.
Monday May 22, 2006 #
Swimming 21:12 [1] 1.0 km (21:12 / km)
Did 1st & 21st 25m in ~22 seconds (vs. 31 average). Swimming near a 76 year old who was doing 25m's in 15 seconds as part of an interval workout.
Deep Water Running 7:00 [1]
3 min. after 10 min swimming, light burn after 2.5 min. 4 min. afeter all 21 min of swimming, a little slower, very little burn.
Strength 15:00 [1]
1 Short PT in early AM, then Long PT after swimming workout (plus shoulders/triceps/hip/ankle)
Other Aerobic 3:00 [1]
Elliptical, LifeFit., backwards, level 4, 40 rpm
Sunday May 21, 2006 #
Strength 12:00 [1]
1 light long PT set, one short
Saturday May 20, 2006 #
Strength 15:00 [1]
Long PT set and 1 Short
Friday May 19, 2006 #
Event: US Team Trials
Deep Water Running 5:05 [1]
Yesterday, I passed the "bent-knee stretch test" meaning I had no pain when doing a certain stretch. I think I still have pain on/off, mostly when sitting, due perhaps to some ongoing ischeogluteal bursitis, but the underlying tendon is getting stronger. Or so I hypothesize.
Anyway, according to the High Hamstring Tendinopathy bible, now that I passed teh stretch test I can start doing some light running-like stuff for my legs (but not running yet), and pool-running is the preferred thing to do.
So I tried 5 minutes of it. I was going to try 10, but I got a little burn going after 3 minutes. Stayed light, but I figure better safe for the first try. Fortunately, the burn died down to nothing within ~3 minutes of stopping (which included some standing hamstring stretches.)
Pain: Still some burn the last few days, mostly when sitting. Not nearly as bad as Monday night/Tuesday morning.
Anyway, according to the High Hamstring Tendinopathy bible, now that I passed teh stretch test I can start doing some light running-like stuff for my legs (but not running yet), and pool-running is the preferred thing to do.
So I tried 5 minutes of it. I was going to try 10, but I got a little burn going after 3 minutes. Stayed light, but I figure better safe for the first try. Fortunately, the burn died down to nothing within ~3 minutes of stopping (which included some standing hamstring stretches.)
Pain: Still some burn the last few days, mostly when sitting. Not nearly as bad as Monday night/Tuesday morning.
Swimming tempo 7:27 [4] 0.4 km (18:37 / km)
Definitely a recent PR in the 400m. w/water buoy too. Started fast (~50 sec 1st lap) and slowed down. Not sure if pacing would have been better due to motivational issues..
Swimming warm up/down 12:14 [2] 0.6 km (20:23 / km)
Strength 12:00 [1]
One long-PT set - up to normal recent volume (ex. the really hard ball stuff, and not doing the deep-tissue work any more). Plus biceps, hips, ankles.
Thursday May 18, 2006 #
Strength 12:00 [1]
(rest day)
One set of relatively light long-PT. A few extra heat pad sits too.
Wednesday May 17, 2006 #
Swimming 22:00 [2] 1.0 km (22:00 / km)
Planning on a mile, but still having motivation problems. Today was especially bad as the L-TBI's bursitis (I think) was burning quite a bit in the car last night and this morning (for ~15 minute drives.) Way more than any day for ~2 weeks if I recall correctly. By evening it was a little better. Not sure what I did to set it off - all I can think is I was more aggressive than normal on the deep tissue massage yesterday. I may just stop that altogether, as one site said if you've got bursitis with the high hamstring tendinopathy, that deep tissue massage can make things worse...
Choices:
a) continue doing this for a bit
b) go get an MRI in case it clarifies what I should do at all
c) just start running (ramping up) and see what happens
I think I'll do (a) & start (b), but if I'm stagnant, and/or the MRI doesn't give me much direction, I might try (c)...
Choices:
a) continue doing this for a bit
b) go get an MRI in case it clarifies what I should do at all
c) just start running (ramping up) and see what happens
I think I'll do (a) & start (b), but if I'm stagnant, and/or the MRI doesn't give me much direction, I might try (c)...
Strength 20:00 [1]
Long PT + 2 shorts.
Skipped the deep tissue massage, and only did eccentric ham's during the Long PT. Bridge was 10-sec on ball w/roll-off, and I'm up to 5x5'sec' each foot for the prone plank.
Skipped the deep tissue massage, and only did eccentric ham's during the Long PT. Bridge was 10-sec on ball w/roll-off, and I'm up to 5x5'sec' each foot for the prone plank.
Tuesday May 16, 2006 #
Strength 15:00 [1]
Long PT + 1 short PT. Leg burned in car after long PT - ice barely quelled it and not for too long. Primary diff vs. other sessions was that I used a map case over the pants to allow my hand to slide back/forth easier for the transverse massage, allowing a rougher massage. So maybe that was too rough since bursistis is involved? Or maybe the weekend's Billygoat Sprint walk is catching up to me??? Hope it's not the latter as that was really slow & careful (more than 6x the winner's time.)
Monday May 15, 2006 #
Swimming 14:31 [2] 0.7 km (20:44 / km)
Having motivation problems. My leg's has plateau'ed for the last week, and I got to watch the Billygoat yesterday instead of running in it...
Strength (Long PT) 12:00 [1]
Not sure if I'm ready for the roll-back-forth on ball thing, so I did roll-off (not as hard and more eccentric work.) May stick with that for a week.
Sunday May 14, 2006 #
Event: 28th Annual Billygoat Run
Strength 15:00 [1]
Some Misc stretching & icing - some at the hotel in the AM, a little while watching kids and walking around slowly at the BillyGoat finish area. Sounded like it was a fun race. Sucks I can't run yet, nor for who knows how long.
Long, by not-too-hard PT set in the late evening+ice => 1-2 hours with no TBI pain at all, which was nicer than the last few days.
Long, by not-too-hard PT set in the late evening+ice => 1-2 hours with no TBI pain at all, which was nicer than the last few days.
Saturday May 13, 2006 #
Event: Pre-Billygoat Sprints
Orienteering 1:02:00 [1] 1.8 km (34:27 / km) +50m 30:15 / km
Carried & walked-with Oriana on a pre-Billygoat Sprint. Oriana did lots of cheering of people as we spectated on-course :)
Friday May 12, 2006 #
Swimming 22:54 [2] 1.1 km (20:49 / km)
Strength (Long PT) 15:00 [1]
Did some bridging with both feet on a ball and rolling it back and forth. That was a lot harder more tiring for hamstrings that other stuff I did. TBI didn't hurt much during, but hamstring muscles sore in general which may be too hard for now, as weekend was a little more TBI burning (very light still, but less time off.)
Wednesday May 10, 2006 #
Swimming 10:30 [2] 0.45 km (23:20 / km)
Tried again, w/Compeed, but finger started hurting again.
Strength 15:00 [1]
One long PT set in the morning, but nothing else PT wise...
Note
Saw Bob Burg this evening. He did a bunch of pulling/stretching/alignment work. Fairly light.
If I feel better the next day or two, I may go back. If not, well, I should try it a few more times to give it a better chance of helping.
Unfortunately his nearest office is ~45 minutes away, so we're talking 3hr's minimum, plus it's not covered by insurance so not sure if I'll make it back.
If I feel better the next day or two, I may go back. If not, well, I should try it a few more times to give it a better chance of helping.
Unfortunately his nearest office is ~45 minutes away, so we're talking 3hr's minimum, plus it's not covered by insurance so not sure if I'll make it back.
Tuesday May 9, 2006 #
Strength 15:00 [1]
Misc PT. Only doing two sessions a day as pain isn't driving me to do more. But now I've plateaued for a few days - perhaps as a result of this slacking off, and perhaps as a result of the lack fo swimming. Although it could just be normal slowing of the healing process as my current routine has done a lot of what it can do quickly already...
Monday May 8, 2006 #
Swimming 1:45 [1] 0.07 km (25:00 / km)
Scraped off a bit of finger last night while trying to repair a BBQ, and it didn't like swimming - the high velocity hand entry and exit from the water seem to really tear at the bandaid - even tried compeed a few days later and that began tearing off too...
Strength 15:00 [1]
PT - ramping up volume of strength work this week, L-TBI (TuBeroscity of the Ischea or something like that) seems to be settling into very light burn/discomfort while sitting, noticable but very slight discomfort while standing.
Sunday May 7, 2006 #
Strength 15:00 [1]
Two PT sets. One spread out over hours 'long' set. One quicker eve. set. Both with ~80% x 10 ecc. hams. Leg not burning much at all by evening.
Did some digging in the sand today incl. lots of walking around slow. Walked an O' course with the kids for an hour. Not sure what has contributed to my hamstring being pretty happy this evening.
Did some digging in the sand today incl. lots of walking around slow. Walked an O' course with the kids for an hour. Not sure what has contributed to my hamstring being pretty happy this evening.
Walking 1:03:00 [1] 2.2 km (28:38 / km) +60m 25:12 / km
shoes: R-Champion Grey/Orange
West point white, carrying Oriana on shoulders for 2nd half
Saturday May 6, 2006 #
Event: West Point A meet
Swimming 1:00 [4] 0.04 mi (25:09 / mi)
Last control to finish at the West Point Sprint. Angelica (around) on land was 2 seconds faster.
Strength (Misc. PT) 15:00 [1]
Spread over time while watching kids I did various hamstring related stretches & exercies. Plus some digging in the sand (which may have helped in Florida???)
Pain: Light burning on/off all day (I recall morning, midday and evening.)
Pain: Light burning on/off all day (I recall morning, midday and evening.)
Friday May 5, 2006 #
Swimming 34:21 [2] 1.0 mi (34:21 / mi)
slept:6.5 weight:73.5kg
Strength (Long PT, Hip/Ankle) 12:00 [1]
Pain: Did very similar leg-strength workout to yesterday/two-days ago, and leg had no pain during exercise. A little burn at end of eccentric stretches (as usual.) No pain as I stand here typing this after...
Strength (Short PT * 2) 10:00 [1]
Pain: Some light burning while sitting in the evening. Today does not seem to be better than yesterday. Not worse either, but we did have a good trend going...
Thursday May 4, 2006 #
Strength (Short PT) 5:00 [1]
~8am
Swimming 21:52 [2] 1.05 km (20:50 / km)
~6pm due to car issues this morning (van in the shop for battery issue)
Strength (Long PT + Hip/ankle) 10:00 [1]
Pain: Pretty good today. Some very light burn if I think about it, but sometimes not even that. This self-PT ala high-hamstring tendonitis seems to be working better than simply resting the hamstring
Wednesday May 3, 2006 #
Other Aerobic 10:00 [1]
weight:73.5kg
Arm-bicycle. Said I burned 75 calories in 10 minutes (450/hr pace) which isn't much, but better than nothing. (Didn't swim because I cut my finger last night installing vinyl flooring - in the kids play house...
Strength (Long PT, Hip/Ankle, Arms) 12:00 [1]
Incl. 50%, 10each of eccentric hamstring stretch (only started burning on # 9), isometric bridge - 5x rolling on ball then realized I didn't know what I was doing really, so I then did 10x10 sec. hold - again no burning until # 9. Prone plank 50 sec hold, then 25 sec hold. Ice ~12 min after.
Pain: Leg felt very mildly sore/burning after a few minutes awake, but didn't get much worse. Was okay during exercise, with the normal stretches that make it more sore (temporarily). Noticable, but not bad (very light burn? occasional pains?) as I stand here typing...
Pain: Leg felt very mildly sore/burning after a few minutes awake, but didn't get much worse. Was okay during exercise, with the normal stretches that make it more sore (temporarily). Noticable, but not bad (very light burn? occasional pains?) as I stand here typing...
Strength (Short PT) 5:00 [1]
Tuesday May 2, 2006 #
Swimming warm up/down 10:46 [2] 0.5 km (21:32 / km)
weight:74.4kg
250/500/250
Swimming tempo (w/Water buoy (as usual)) 9:44 [3] 0.5 km (19:28 / km)
ahr:135 max:140
Arms felt like this was really tough, but HR wasn't that high. I guess it is just arms-only swimming...
Strength 15:00 [1]
1 long PT after swimming, 1 short PT set in the evening (didn't do many due to less pain, so that's good, but I need to keep up the 1 long + 3 short to improve faster, supposedly)
Long set incl. 8 each, 50% eccentrics, 8x10sec isometric bridge (no ball), 40 + 25 sec holds of Prone Plank. No ice after (forgot it), but leg wasn't burning much so it's no big deal
Long set incl. 8 each, 50% eccentrics, 8x10sec isometric bridge (no ball), 40 + 25 sec holds of Prone Plank. No ice after (forgot it), but leg wasn't burning much so it's no big deal
Monday May 1, 2006 #
Swimming 32:40 [3] 1.0 mi (32:40 / mi)
weight:74.8kg
9:30am: I think this is a PR for a water-buoy swimming mile...
Strength 20:00 [1]
"Long" PT.
Hamstring stand-reach, crossover, eccentric (on back); IT, 2x Right; Psoas (hip flexor); Quads; Calves; (Tri's, shoulders for swimming).
Strength: Normal Hip/Ankle work, various upper body, bridges (6x w/ball - and watched to keep body straighter (as wasn't doing before); plank, both feet on floor, 60 sec., including straighter bit for last 20 seconds (hips were too high early)
Iced after (brough blue ice to gym...) reduced pain to zero, but back very mildly 'stiff' while standing a few minutes later.
(AM) Pain: Not quite normal for first 1-2 hours after awake, then burn on/off returned. More general not-quite-normal ache when standing than last week...
Hamstring stand-reach, crossover, eccentric (on back); IT, 2x Right; Psoas (hip flexor); Quads; Calves; (Tri's, shoulders for swimming).
Strength: Normal Hip/Ankle work, various upper body, bridges (6x w/ball - and watched to keep body straighter (as wasn't doing before); plank, both feet on floor, 60 sec., including straighter bit for last 20 seconds (hips were too high early)
Iced after (brough blue ice to gym...) reduced pain to zero, but back very mildly 'stiff' while standing a few minutes later.
(AM) Pain: Not quite normal for first 1-2 hours after awake, then burn on/off returned. More general not-quite-normal ache when standing than last week...
Strength 10:00 [1]
2 more short PT sets