Training Log Archive: WyattIn the 31 days ending Jul 31, 2006:
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Monday Jul 31, 2006 #
Strength 22:00 [1]
Continuing to ramp 10% per workout
Sunday Jul 30, 2006 #
Strength 21:00 [1]
Continuing to ramp 10% per workout
Swimming (Body surfing) 15:00 [1]
ahr:110 max:120
Noticed my HR was the highest it's been in weeks while body surfing on a great day at the Jersey shore, so logging this as exercise :)
Saturday Jul 29, 2006 #
Strength 20:00 [1]
Continuing to ramp 10% per workout
Friday Jul 28, 2006 #
Event: WOC 2006
Strength 19:00 [1]
Continuing to ramp 10% per workout
Thursday Jul 27, 2006 #
Strength 18:00 [1]
10AM:
Stretches + Hip/Ankle
(15+15+15)x100% ecc. hams (full range)
(15+15+11)x5sec 2-leg bridge
4x2-leg bridge-on-ball roll back-forth
4xeach-single-leg bridges (no hold)
5ex5sec Prone Plank
15+15+15e Pelvic tilt back running
9 Good Mornings
11PM:
Stretches
(15+15+15)x100% ecc. hams (full range)
(15+15+10)x5sec 2-leg bridge
5x2-leg bridge-on-ball roll back-forth
5xeach-single-leg bridges (no hold)
5ex5s Prone Plank
15+15+15e Pelvic tilt back running
10 Good Mornings
Stretches + Hip/Ankle
(15+15+15)x100% ecc. hams (full range)
(15+15+11)x5sec 2-leg bridge
4x2-leg bridge-on-ball roll back-forth
4xeach-single-leg bridges (no hold)
5ex5sec Prone Plank
15+15+15e Pelvic tilt back running
9 Good Mornings
11PM:
Stretches
(15+15+15)x100% ecc. hams (full range)
(15+15+10)x5sec 2-leg bridge
5x2-leg bridge-on-ball roll back-forth
5xeach-single-leg bridges (no hold)
5ex5s Prone Plank
15+15+15e Pelvic tilt back running
10 Good Mornings
Wednesday Jul 26, 2006 #
Strength 17:00 [1]
5PM:
Stretches
(15+15+15)x100% ecc. hams (full range)
(15+15+14)x5sec 2-leg bridge
2x2-leg bridge-on-ball roll back-forth
2xeach-single-leg bridges (no hold)
5ex5sec Prone Plank
19+15+11e Pelvic tilt back running
7 Good Mornings
11PM:
Stretches + Hip/Ankle
(15+15+15)x100% ecc. hams (full range)
(15+15+15)x5sec 2-leg bridge
3x2-leg bridge-on-ball roll back-forth
3xeach-single-leg bridges (no hold)
5ex5s Prone Plank
15+15+15e Pelvic tilt back running
8 Good Mornings
Plan:
to ramp down:
2-leg bridge
replacing reps with both
2-leg bridge-on-ball roll back-forth
each-single-leg bridges (no hold)
At the current (successful) 10% increase per workout, I should hit 3x15 of the above replacements on ~8/9, and 3x15 of the Good mornings a little before that.
I'll probably hold at that level for a few days, and then start replacing the above two bridge things with a 1-leg on-ball back-forth. Possibly I'll add some weight to the Good Mornings too.
If that all works, then by 9/7 (my birthday), I'll be up to 3x15 of the 1-leg back-forth on the ball, and if I can do that, I can probably go for a 1-minute run to celebrate my birthday, and then ramp up from there at some similarly slow thing - e.g. 1 minute per day... That's enough planning ahead for now.
Please let it work this time.
Stretches
(15+15+15)x100% ecc. hams (full range)
(15+15+14)x5sec 2-leg bridge
2x2-leg bridge-on-ball roll back-forth
2xeach-single-leg bridges (no hold)
5ex5sec Prone Plank
19+15+11e Pelvic tilt back running
7 Good Mornings
11PM:
Stretches + Hip/Ankle
(15+15+15)x100% ecc. hams (full range)
(15+15+15)x5sec 2-leg bridge
3x2-leg bridge-on-ball roll back-forth
3xeach-single-leg bridges (no hold)
5ex5s Prone Plank
15+15+15e Pelvic tilt back running
8 Good Mornings
Plan:
to ramp down:
2-leg bridge
replacing reps with both
2-leg bridge-on-ball roll back-forth
each-single-leg bridges (no hold)
At the current (successful) 10% increase per workout, I should hit 3x15 of the above replacements on ~8/9, and 3x15 of the Good mornings a little before that.
I'll probably hold at that level for a few days, and then start replacing the above two bridge things with a 1-leg on-ball back-forth. Possibly I'll add some weight to the Good Mornings too.
If that all works, then by 9/7 (my birthday), I'll be up to 3x15 of the 1-leg back-forth on the ball, and if I can do that, I can probably go for a 1-minute run to celebrate my birthday, and then ramp up from there at some similarly slow thing - e.g. 1 minute per day... That's enough planning ahead for now.
Please let it work this time.
Tuesday Jul 25, 2006 #
Strength 16:00 [1]
Noon:
Stretches + Hip/Ankle
15+15+7x100% ecc. hams (full range)
(15+15+15)x5sec 2-leg bridge
4ex5sec Prone Plank
15+15+11e Pelvic tilt back running
5 Good Mornings
11PM:
Stretches
15+15+11x100% ecc. hams (full range)
(15+15+14)x5sec 2-leg bridge
1x2-leg bridge-on-ball roll back-forth
1xeach-single-leg bridges (no hold)
5ex5s Prone Plank
15+15+15e Pelvic tilt back running
6 Good Mornings
Stretches + Hip/Ankle
15+15+7x100% ecc. hams (full range)
(15+15+15)x5sec 2-leg bridge
4ex5sec Prone Plank
15+15+11e Pelvic tilt back running
5 Good Mornings
11PM:
Stretches
15+15+11x100% ecc. hams (full range)
(15+15+14)x5sec 2-leg bridge
1x2-leg bridge-on-ball roll back-forth
1xeach-single-leg bridges (no hold)
5ex5s Prone Plank
15+15+15e Pelvic tilt back running
6 Good Mornings
Monday Jul 24, 2006 #
Strength 15:00 [1]
10AM:
Stretches
15+15+1x100% ecc. hams (full range)
(15+15+9)x5sec 2-leg bridge
4ex5sec Prone Plank
15+15+2e Pelvic tilt back running
3 Good Mornings
11PM:
Stretches + Hip/Ankle
15+15+4x100% ecc. hams (full range)
(15+15+13)x5sec 2-leg bridge
4ex5s Prone Plank
15+15+7e Pelvic tilt back running
4 Good Mornings
Stretches
15+15+1x100% ecc. hams (full range)
(15+15+9)x5sec 2-leg bridge
4ex5sec Prone Plank
15+15+2e Pelvic tilt back running
3 Good Mornings
11PM:
Stretches + Hip/Ankle
15+15+4x100% ecc. hams (full range)
(15+15+13)x5sec 2-leg bridge
4ex5s Prone Plank
15+15+7e Pelvic tilt back running
4 Good Mornings
Swimming 5:00 [1]
max:100
Minor exercise of the heart...
Sunday Jul 23, 2006 #
Strength 14:00 [1]
1PM:
Stretches
15+10x100% ecc. hams (full range)
(15+15+2)x5sec 2-leg bridge
3ex5sec Prone Plank
15+10e Pelvic tilt back running
10PM:
Stretches + Hip/Ankle
15+13x100% ecc. hams (full range)
(15+15+5)x5sec 2-leg bridge
1ex5s Prone Plank (resting neck)
15+13e Pelvic tilt back running
Stretches
15+10x100% ecc. hams (full range)
(15+15+2)x5sec 2-leg bridge
3ex5sec Prone Plank
15+10e Pelvic tilt back running
10PM:
Stretches + Hip/Ankle
15+13x100% ecc. hams (full range)
(15+15+5)x5sec 2-leg bridge
1ex5s Prone Plank (resting neck)
15+13e Pelvic tilt back running
Saturday Jul 22, 2006 #
Strength 13:00 [1]
11AM:
Stretches
15+6x100% ecc. hams (full range)
(15+11)x5sec 2-leg bridge
no Prone Plank (resting neck)
15+6e Pelvic tilt back running
9PM:
Stretches + Hip/Ankle
15+8x100% ecc. hams (full range)
(15+14)x5sec 2-leg bridge
no Prone Plank (resting neck)
15+8e Pelvic tilt back running
Stretches
15+6x100% ecc. hams (full range)
(15+11)x5sec 2-leg bridge
no Prone Plank (resting neck)
15+6e Pelvic tilt back running
9PM:
Stretches + Hip/Ankle
15+8x100% ecc. hams (full range)
(15+14)x5sec 2-leg bridge
no Prone Plank (resting neck)
15+8e Pelvic tilt back running
Friday Jul 21, 2006 #
Strength 12:00 [1]
11AM:
Stretches
15+2x100% ecc. hams (full range)
(15+7)x5sec 2-leg bridge
no Prone Plank (resting neck)
15+2e Pelvic tilt back running
9PM:
Stretches + Hip/Ankle
15+4x100% ecc. hams (full range)
(15+9)x5sec 2-leg bridge
no Prone Plank (resting neck)
15+2e Pelvic tilt back running
Stretches
15+2x100% ecc. hams (full range)
(15+7)x5sec 2-leg bridge
no Prone Plank (resting neck)
15+2e Pelvic tilt back running
9PM:
Stretches + Hip/Ankle
15+4x100% ecc. hams (full range)
(15+9)x5sec 2-leg bridge
no Prone Plank (resting neck)
15+2e Pelvic tilt back running
Thursday Jul 20, 2006 #
Strength 10:00 [1]
2PM:
Stretches
14x90% ecc. hams, full range
15x8sec 2-leg bridge, very light burn after end.
4ex5sec Prone Plank
10e Pelvic tilt back running
2PM:
Stretches + Hip/Ankle
15x90% ecc. hams (full range)
(15+5)x5sec 2-leg bridge
6ex5sec Prone Plank
15e Pelvic tilt back running
Pain:
- Leg: Same as yesterday, not bad, not good.
- Neck still sore, primarily the right side just above the shoulder attachment
Overall:
- Happy I seem to be ramping toward ~2-weeks ago's level of strength activity (less the running), and that I'm not getting worse. I'm basically adding ~10% per workout, 2x per day, trying to get to a few relatively easy things I can do 3x15, 2x/day, and that gradual transition to harder things (e.g. 15+15+(15-n) easy + n harder-version), and/or add in things (adding 1-rep per workout) like Good mornings.
Stretches
14x90% ecc. hams, full range
15x8sec 2-leg bridge, very light burn after end.
4ex5sec Prone Plank
10e Pelvic tilt back running
2PM:
Stretches + Hip/Ankle
15x90% ecc. hams (full range)
(15+5)x5sec 2-leg bridge
6ex5sec Prone Plank
15e Pelvic tilt back running
Pain:
- Leg: Same as yesterday, not bad, not good.
- Neck still sore, primarily the right side just above the shoulder attachment
Overall:
- Happy I seem to be ramping toward ~2-weeks ago's level of strength activity (less the running), and that I'm not getting worse. I'm basically adding ~10% per workout, 2x per day, trying to get to a few relatively easy things I can do 3x15, 2x/day, and that gradual transition to harder things (e.g. 15+15+(15-n) easy + n harder-version), and/or add in things (adding 1-rep per workout) like Good mornings.
Wednesday Jul 19, 2006 #
Strength 4:00 [1]
8AM:
Stretches
12x80% ecc. hams, limited range (head down)
12x10sec 2-leg bridge, very light burn at end.
Family back in town. Yay!
2pm Leg Pain report:
- Sitting a moderate amount at work today, and if I put my left foot on the table, I'm mostly fine, and there's only a mild burn if I keep the leg down. (Neck still giving a few sharp pains, but slowly improving.)
Stretches
12x80% ecc. hams, limited range (head down)
12x10sec 2-leg bridge, very light burn at end.
Family back in town. Yay!
2pm Leg Pain report:
- Sitting a moderate amount at work today, and if I put my left foot on the table, I'm mostly fine, and there's only a mild burn if I keep the leg down. (Neck still giving a few sharp pains, but slowly improving.)
Strength 4:00 [1]
Stretches
13x80% ecc. hams, better range
13x10sec 2-leg bridge, very light burn after end.
2ex5sec Prone Plank
5e Pelvic tilt back running
13x80% ecc. hams, better range
13x10sec 2-leg bridge, very light burn after end.
2ex5sec Prone Plank
5e Pelvic tilt back running
Tuesday Jul 18, 2006 #
Strength 8:00 [1]
Stretch & minor strength (neck getting better, but still limiting)
Noon:
Stretches
10x80% ecc. hams, limited range (head down)
10x10sec 2-leg bridge, mild burn in middle.
11PM:
Stretches
11x80% ecc. hams, limited range (head down)
11x10sec 2-leg bridge, no burn
Noon:
Stretches
10x80% ecc. hams, limited range (head down)
10x10sec 2-leg bridge, mild burn in middle.
11PM:
Stretches
11x80% ecc. hams, limited range (head down)
11x10sec 2-leg bridge, no burn
Monday Jul 17, 2006 #
Strength 8:00 [1]
Neck/upper back recovering today. Had to move pretty slow due to pain in the morning, taking an Advil every hour or two, down to no advil after ~6pm, and less pain now at 11pm. Should be much easier to sleep tonight.
3PM: Some slow/easy stretching & ice.
11PM:
Hip & Ankle work
10xArm-pulling-leg, 80% eccentric hamstring, limited range of motion
10x2-leg bridges for 10 seconds (no ball) - very light burn at # 3, light burn by end. I wonder if this means I should totally stop this. That would mark a pretty serious set back if so...
Some dead-bug pelvic tilt running.
Ice after (now)
Pain:
- Sat in chairs for 4+ hours today, but had very little burn until evening. (Still sitting pretty asymmetrically though.) This seems to be an improvement, but given the heavy advil yesterday & this morning, I'm wondering if the apparent improvement was just an Advil mask?
- I'll try to do two sets of roughly what I did today, tomorrow, assuming the burning stays the same as today, or gets better. I'll be sitting in a car for ~5 hours, and probably several more hours at the computer, although I'll try to knee some of those. We'll see...
3PM: Some slow/easy stretching & ice.
11PM:
Hip & Ankle work
10xArm-pulling-leg, 80% eccentric hamstring, limited range of motion
10x2-leg bridges for 10 seconds (no ball) - very light burn at # 3, light burn by end. I wonder if this means I should totally stop this. That would mark a pretty serious set back if so...
Some dead-bug pelvic tilt running.
Ice after (now)
Pain:
- Sat in chairs for 4+ hours today, but had very little burn until evening. (Still sitting pretty asymmetrically though.) This seems to be an improvement, but given the heavy advil yesterday & this morning, I'm wondering if the apparent improvement was just an Advil mask?
- I'll try to do two sets of roughly what I did today, tomorrow, assuming the burning stays the same as today, or gets better. I'll be sitting in a car for ~5 hours, and probably several more hours at the computer, although I'll try to knee some of those. We'll see...
Sunday Jul 16, 2006 #
Strength 8:00 [1]
In quell-the-burn-mode while trying to do just a little strength work.
3x good stretches, 3x ice
8x2-leg bridges for 10 seconds (no ball)
8xArm-pulling-leg-while-on-back eccentric hamstring
6x5 second of Prone plank.
Pain: The burning is still there, but by evening today, it didn't seem to spread over as wide an area - probably just +/-3 inches from the TBI
PT: The guy I saw Monday, and emailed late Friday night sent out a pretty thorough reply just after 9am Saturday morning... See comment below.
3x good stretches, 3x ice
8x2-leg bridges for 10 seconds (no ball)
8xArm-pulling-leg-while-on-back eccentric hamstring
6x5 second of Prone plank.
Pain: The burning is still there, but by evening today, it didn't seem to spread over as wide an area - probably just +/-3 inches from the TBI
PT: The guy I saw Monday, and emailed late Friday night sent out a pretty thorough reply just after 9am Saturday morning... See comment below.
Strength 5:00 [1]
(injured)
Mild stiff neck/upper that started last night made this hard..
7pm set
8x2-leg bridges for 10 seconds (no ball)
5xArm-pulling-leg-while-on-back eccentric hamstring 80%. Stopped due to neck...
1x5 second of Prone plank. Neck...
7pm set
8x2-leg bridges for 10 seconds (no ball)
5xArm-pulling-leg-while-on-back eccentric hamstring 80%. Stopped due to neck...
1x5 second of Prone plank. Neck...
Saturday Jul 15, 2006 #
Note
For my O-friends who didn't stumble across this thread, start with the Comment section on some courses that Shep had set, and then follow the "Great Day" log-comment thread...
http://www.attackpoint.org/viewlog.jsp/user_1450/p...
http://www.attackpoint.org/viewlog.jsp/user_1450/p...
Friday Jul 14, 2006 #
Note
Damn it. The leg has definitely gone downhill this week and there is no longer plausible deniability on that. I could even feel it slightly while lying in bed and walking, and while sitting the whole buttock/upper hamstring is lightly burning. Sitting symetrically is tough.
Just great. I go see the authors of the paper that I think helped me. Follow their advice, even easing into their suggestions more slowly than they recommended, and wham, I relapse. What the #$%@!
Not sure how many months I've fallen backwards here, but it's not a little.
Just great. I go see the authors of the paper that I think helped me. Follow their advice, even easing into their suggestions more slowly than they recommended, and wham, I relapse. What the #$%@!
Not sure how many months I've fallen backwards here, but it's not a little.
Strength 8:00 [1]
Stretching & Icing at Noon, & a little more at 11pm
Wrote a letter to my PT (see comment) and did a big decision analysis problem on my WhiteBoard (I think you can guess which one) for the last 3 hours.
BTW, Here's the core question (full story in the comment.)
Possible steps forward:
1) Conservative:
Do only stretching, heat & ice only, a few times a day, until the annoying-burning-white-sitting symptom goes away. (Days? Weeks?)
2) Moderate:
Drop back to what I was doing a week ago, say 3-5x5 minutes of running every other day, plus my old (lighter than you suggested) once-daily strength routine. Hoping that by returning to last week's level of activity, I'll gradually return to last week's level of pain (the very mild 'pressure sensitivity'.)
3) Aggressive:
Since it doesn't actually hurt while exercising, and I'm still pain-free on the various tests in the HHT paper, I could consider myself in fine shape. I could continue with the new strength routine, either partial or building up to your Monday-recommended levels (above), and continue slowly ramping up the running according to the schedule in the HHT paper. This may require avoiding sitting on the left hamstring until I can figure out the root-cause of the burning-while-sitting phenomena, or possibly the re-strengthing routine actually begins to help the burning-while-sitting phenomena.
So, what do you suggest?
Wrote a letter to my PT (see comment) and did a big decision analysis problem on my WhiteBoard (I think you can guess which one) for the last 3 hours.
BTW, Here's the core question (full story in the comment.)
Possible steps forward:
1) Conservative:
Do only stretching, heat & ice only, a few times a day, until the annoying-burning-white-sitting symptom goes away. (Days? Weeks?)
2) Moderate:
Drop back to what I was doing a week ago, say 3-5x5 minutes of running every other day, plus my old (lighter than you suggested) once-daily strength routine. Hoping that by returning to last week's level of activity, I'll gradually return to last week's level of pain (the very mild 'pressure sensitivity'.)
3) Aggressive:
Since it doesn't actually hurt while exercising, and I'm still pain-free on the various tests in the HHT paper, I could consider myself in fine shape. I could continue with the new strength routine, either partial or building up to your Monday-recommended levels (above), and continue slowly ramping up the running according to the schedule in the HHT paper. This may require avoiding sitting on the left hamstring until I can figure out the root-cause of the burning-while-sitting phenomena, or possibly the re-strengthing routine actually begins to help the burning-while-sitting phenomena.
So, what do you suggest?
Thursday Jul 13, 2006 #
Other Aerobic (Elliptical - backwards) 6:00 [1]
ahr:90 shoes: R-Reebok Light Blue
l4, r1, 59 rpm
Strength (Long PT) 10:00 [1]
shoes: R-Reebok Light Blue
Leg is calming down a bit - less burn while sitting...
Will probably do another set of Elliptical+Long PT this afternoon.
Then run 3x5 tomorrow, and then 5+10+5 (maybe on the Yellow course) on Sunday.
Will probably do another set of Elliptical+Long PT this afternoon.
Then run 3x5 tomorrow, and then 5+10+5 (maybe on the Yellow course) on Sunday.
Running 5:00 [2] 0.5 mi (10:00 / mi)
ahr:130 slept:7.0
Warmup for evening Long PT.
Icing leg afterward it's more sore than it was while I was in Ukraine. Not sure if it's really gone downhill, or if it's still recovering from the too-much ramp-up in strength work.
It seems to have a bit of burn going again while sitting, not just the 'pressure sensitivity'. Still okay while standing, although a bit weak/sore from the Good Mornings still I think.
Icing leg afterward it's more sore than it was while I was in Ukraine. Not sure if it's really gone downhill, or if it's still recovering from the too-much ramp-up in strength work.
It seems to have a bit of burn going again while sitting, not just the 'pressure sensitivity'. Still okay while standing, although a bit weak/sore from the Good Mornings still I think.
Strength (Long PT) 10:00 [1]
More or less the old Long PT, except for the new Prone Press Ups (back arch) which I may drop because it seems to be exacerbating my R-IT issue.
Wednesday Jul 12, 2006 #
Other Aerobic (Elliptical - backwards) 7:30 [1]
55rpm. warmup for Strength
Strength 12:00 [3]
The latest 'flare up' in burning seems to be calming a little bit this evening after a two rounds of stretching, ~3-4 rounds of ice, and even a light Long PT session (the old style, pre-meeting with the HHT Bible authors.)
Plan is for tomorrow to be like today - just a little elliptical, and some stretching, and then (assuming the burn calms a bit), 3x5 minutes of running on Friday. (vs. the plan that was to be 5+15+5 minutes of running tomorrow.)
So, as far as running goes, I've had a set-back from the plan. Not sure if the 10+10 minutes of running were the cause, or the added strength work, but the Strength stuff definitely seems newer (and more abruptly increasing in volume) than the slowly increasing running times, so if I can get this flare up under control, the ramp up of strength work will be much more gradual.
Plan is for tomorrow to be like today - just a little elliptical, and some stretching, and then (assuming the burn calms a bit), 3x5 minutes of running on Friday. (vs. the plan that was to be 5+15+5 minutes of running tomorrow.)
So, as far as running goes, I've had a set-back from the plan. Not sure if the 10+10 minutes of running were the cause, or the added strength work, but the Strength stuff definitely seems newer (and more abruptly increasing in volume) than the slowly increasing running times, so if I can get this flare up under control, the ramp up of strength work will be much more gradual.
Tuesday Jul 11, 2006 #
Running (Trails, Paved, Grass) 27:29 [2] 3.69 km (7:27 / km) +20m 7:15 / km
ahr:140 max:159 shoes: R-Reebok Light Blue
Leg fine on run. A little more sore than normal in the evening and the next day, while sitting, still fine while standing. Not sure if this run or the new strength work was the cause, but will take it relatively easy tomorrow.
Other Aerobic (Elliptical) 5:00 [1]
shoes: R-Reebok Light Blue
Strength 15:00 [2]
Morning new Long PT session:
Same old stretching, hips squats and ankle stuff.
2x15 sets of bridge + roll ball back/forth (as of 7/8, most I'd ever done was 1x5 of these...)
1x12e of one-legged Isometric bridge (new - was doing easy 2-legged)
10x10 sec of 'prone press ups' (aka Gopher Hole ...ers) (new - not hard, but if a disc is involved this may help - I tried these 3 months ago too.)
Prone Plank, 10x5 seconds (same old)
Pelvic Tilt Back Running (aka dead bug), 18e+12e (old)
Good mornings (2x15, no weight, new, light burn in upper calves, lower hamstrings, both sides, at end)
Same old stretching, hips squats and ankle stuff.
2x15 sets of bridge + roll ball back/forth (as of 7/8, most I'd ever done was 1x5 of these...)
1x12e of one-legged Isometric bridge (new - was doing easy 2-legged)
10x10 sec of 'prone press ups' (aka Gopher Hole ...ers) (new - not hard, but if a disc is involved this may help - I tried these 3 months ago too.)
Prone Plank, 10x5 seconds (same old)
Pelvic Tilt Back Running (aka dead bug), 18e+12e (old)
Good mornings (2x15, no weight, new, light burn in upper calves, lower hamstrings, both sides, at end)
Strength (Long PT) 12:00 [1]
2nd Long PT set, not quite as many reps of things, but still 2x15 ball roll-back-forth. I think that may have been too hard as leg burns a bit while sitting normally starting that evening, and continuing through next evening (thus far.)
Monday Jul 10, 2006 #
Deep Water Running 11:30 [1]
Warm-up for strength
Strength (New Long PT) 15:00 [1]
Saw Chris & Marc @ Agile PT in Palo Alto this morning. (Marc was one of the authors of the High Hamstring Tendinopathy Bible.) They suggested a few more strength exercises, and a lot more volume of all of them - e.g. 3 sets of 15 of whatever level I'm at, 2x/day. I'll try to keep that up for a week to see if it helps...
This set was 1x15 of the new set - don't want to ramp up to the new level of exercise too fast. Will aim for 2 sets of 2x15 (or less if something's even mildly sore) tommorrow.
We also decided on a single-most-important exercise, which is something I'll likely add to my regular strength routine even after this is resolved, like I've been doing clock-squats for my R-IT, ~3x/week for nearing 10 years...
This set was 1x15 of the new set - don't want to ramp up to the new level of exercise too fast. Will aim for 2 sets of 2x15 (or less if something's even mildly sore) tommorrow.
We also decided on a single-most-important exercise, which is something I'll likely add to my regular strength routine even after this is resolved, like I've been doing clock-squats for my R-IT, ~3x/week for nearing 10 years...
Sunday Jul 9, 2006 #
Running (Trails) 31:59 [2] 2.91 km (10:59 / km) +100m 9:23 / km
ahr:141 max:165 shoes: R-Reebok Light Blue
5x5-8 minutes w/5-minute walks btwn. Extra laps on the upper trails at McKaig & will probably further adjust the GPS-trails as a result.
Saturday Jul 8, 2006 #
Other Aerobic (Elliptical) 10:00 [2]
On the way to do 2 hours of mapping at McKaig, I stopped at my old Apt. gym. Old key still worked so did elliptical and strength.
Strength 10:00 [1]
Long PT, sort of...
Friday Jul 7, 2006 #
Running (Grass, paved) 20:13 [3] 2.7 km (7:29 / km)
ahr:153 max:167 shoes: R-Reebok White/Gray/Red
4x5 minutes
The local O' course. 35 minutes (w/half walking) vs. ~22 long ago. Getting closer to running. Thinking it would be nice if there was a Sprint soon so I could jog 20 minutes and get a few points, but alas, it's not to be... Maybe for the better so I keep ramping up slowly...
Leg a little burn/twinge sore during the 3rd of 5 minutes, but overall, and after, there were no signs that this is doing anything bad. And I was moving faster too. At this rate, I might even run a 10 minute mile by some time next week :)
Wore the really old shoes. Should try the new (same model) ones again.
HR (and perceived exertion) high enough at this pace for me to know my cardio shape is really bad. But it's nice that my leg will soon not be the only thing holding me back...
The local O' course. 35 minutes (w/half walking) vs. ~22 long ago. Getting closer to running. Thinking it would be nice if there was a Sprint soon so I could jog 20 minutes and get a few points, but alas, it's not to be... Maybe for the better so I keep ramping up slowly...
Leg a little burn/twinge sore during the 3rd of 5 minutes, but overall, and after, there were no signs that this is doing anything bad. And I was moving faster too. At this rate, I might even run a 10 minute mile by some time next week :)
Wore the really old shoes. Should try the new (same model) ones again.
HR (and perceived exertion) high enough at this pace for me to know my cardio shape is really bad. But it's nice that my leg will soon not be the only thing holding me back...
Thursday Jul 6, 2006 #
Swimming 5:30 [2] 0.17 mi (32:18 / mi)
I may just do water running next time I hit the gym. Would be good to do ~20 minutes of that, but that may be hard to self-motivate for...
Deep Water Running 12:00 [1] 0.1 mi (1:59:57 / mi)
Dull alone, did squares...
Other Aerobic (Elliptical) 10:00 [1]
weight:74.8kg shoes: R-Reebok White/Gray/Red
Strength 15:00 [1]
shoes: R-Reebok Light Blue
One full Long PT at the gym
Wednesday Jul 5, 2006 #
Strength 2:00 [1]
A little heat then stretching this morning. Leg does seem to have a mild discomfort going on. More like the light burn of old rather than a pressure-annoyance, but very very light.
That compares to a few times in Ukraine where I didn't really notice it for half a day or more. Not sure if it's worse, or if I'm just paying much more attention to it here. As it's certainly not bad, the slow return to running is still on schedule. In part I agree that if the therapists can't really find it, it can't be that bad. Plus, it's not hurting much while sitting (at least if I sit will the left foot on the chair as I've gotten in the habit of doing...)
That compares to a few times in Ukraine where I didn't really notice it for half a day or more. Not sure if it's worse, or if I'm just paying much more attention to it here. As it's certainly not bad, the slow return to running is still on schedule. In part I agree that if the therapists can't really find it, it can't be that bad. Plus, it's not hurting much while sitting (at least if I sit will the left foot on the chair as I've gotten in the habit of doing...)
Running (Trails) 15:28 [2] 1.32 km (11:43 / km) +60m 9:33 / km
ahr:151 max:173 shoes: O-Mixed purple & black
McKaig Trails again. Leg felt fine during, and during long PT after. Iced anyway for good measure.
Strength (Long PT) 11:00 [1]
Tuesday Jul 4, 2006 #
Swimming 10:30 [2] 0.53 km (19:49 / km)
Leg a little burning in the evening today. Not too much, but perhaps I shouldn't ramp up the running yet - hold at 3x5, and keep if flatter is the current plan for tomorrow.
Deep Water Running 10:00 [1] 0.05 mi (3:21:10 / mi)
Other Aerobic 5:30 [1]
ahr:105 shoes: R-Reebok White/Gray/Red
Elliptical
Strength 15:00 [1]
One short PT set mid-day. On long, but incomplete PT set in the evening.
Monday Jul 3, 2006 #
Strength (Weeding) 5:00 [1]
Back to civilization.
After two weeks gone with plenty of rain & sun mixed, I found 90 minutes to pull out most of the major weeds from the flower beds. All that leaning and squating's gotta count for something, esp. given that I had to take rest breaks :)
Overall, my leg continues to improve slowly and steadily. Almost no daily pain, and I'm even running just a little.
After two weeks gone with plenty of rain & sun mixed, I found 90 minutes to pull out most of the major weeds from the flower beds. All that leaning and squating's gotta count for something, esp. given that I had to take rest breaks :)
Overall, my leg continues to improve slowly and steadily. Almost no daily pain, and I'm even running just a little.
Running (Trails) 15:30 [2] 1.6 km (9:41 / km) +30m 8:51 / km
ahr:133 max:148 shoes: R-Reebok Light Blue
Still following the advice of the HHT bible, I was up to 3x5 minutes of running today, w/5-minute walks before/between/after. This time on the trails at McKaig. There was evidence of significant water flow there not long ago...
A little leg discomfort by the end of the last 5 minute segment.
A little leg discomfort by the end of the last 5 minute segment.
Strength 12:00 [1]
Long PT set at home
Saturday Jul 1, 2006 #
Running 10:00 [2] 1.1 km (9:05 / km)
shoes: R-Reebok White/Gray/Red
5+5, after a 90 minute walk to the spring & back in Knashpol.