Monday: 2x 20' trainer rides, cranked up to mid ring and adding higher RPMs
Tuesday 1x 15' elliptical with higher steps (setting of 2!) and higher RPMs
SWIM 20' 800 yards as 4x 150P, 50S
Wednesday 10' bike and 5' elliptical at PT, then 15' strength and 25' bike at home
Thursday 15' elliptical then SWIM 25' 1050y, 2x50 kickboard
Friday 10' bike and 5' elliptical at PT, the 28' bike and 17' strength that night
Saturday 1.6 mile walk, first mile "brisk", SWIM 25' 1000y, 20' elliptical, 20' bike that night
Sunday BIKE 20 mins and 3.6 miles outdoors! 20'
Tuesday was Dr L visit, I have almost full ROM and thigh can move up to the ribs! He worked lower back, said the left hip ping feeling and femur ache are the SI joint. Gotta google that.... Also worked on the outer left hip area like he's been doing. Returned the rental car today! Mic and I tested a short trip in the truck Saturday and it seems OK. One month with that little car! Nissan Versa not my thing, but I'll miss being able to play pods and music off the phone.
November! Wednesday was a full workout at PT, no new exercises. Gotta say, I'm feeling good! Driving the truck going OK, I still lift my leg if I need to move it and I lift it for the parking brake. After a painful weekend I'm happy to report that my "during the day" discomfort is really reducing. Recovery seems to go in fits and starts. The strength was just the 5# weights, arm stuff and some abs. Just to get things moving. In some down time at work I started up a monthly calendar with starting, midpoint, and end of month goals. Color coded too. Bike indoor and outdoor, stairs at work, elliptical, swimming, brisk walking, and strength.
START MID END
Indoor 2x 20'/day increase time and gears 60' DVD session
Outdoor ZERO! Zero until here Really depends*
Stairs zero 3x/day 3 flights 3x/day 6 flights
Elliptical 3x/week 5' ez build resistance and hill Real 30' sesh w/ hills
Swimming 3x/w 20' 800-1000y 1 mile session Master's class 60' 2400+y
Brisk Walking easy now, ~2mi/d Brisk to Compton (1mi) Brisk to Grand (2mi)**
Strength 1-2x/week 15' depends on PT Solid habit 2-3x/w at gym
* Don't wanna set goals on this to push, lotsa potential for problems here given weather, pain levels, whether or not I feel in control of the bike
**JulieB says a brisk 2 mile walk (or was it 3...?) is a requirement before moving to the Return To Running Program. Right now I walk dog 0.5 in am, walk 1.5 to/from free parking, then another walk of less than 0.5mi in the pm. Hey....wait....just MMR'd this and found my Nebraska loop is 0.8 miles, the BP loop is also 0.8!! I though Nebraska was 0.5 miles loop. Hey, doing better than expected! Start going for more brisk?
Thursday OOOOOOOHHHHHH so warm out! 52F at 5am and up to the 70's today? OMFG Intellicast says 77F right now! Gotta walk outdoors! Anyway, up to some PT, then gym for 15' elliptical and 25' swim. Longest swim yet at 25' and 1050y, and 2 laps with the kickboard. My shoulders did worse than the hip. On the deck I talked to a guy I recognize from spin classes over the years (Mike) about the masters. I saw them Tuesday. Today they did at 2850y sesh (eek!) but he said the instructor (Sarah) is flexy and can help make a workout tailored to me as I rebuild. So I'm looking at Y masters as an end of month goal. Yay!
Friday was PT, one new exercise added and the prone leg lifts now have a 1lb weight added in. Can definitely move up on the poundage.
Saturday was a lazy day, I was up late Friday watching LOTR TTT, caught some full moon at 00:24, then slept in to get a minumum of 7.5 hours. Day went slow..... took the dog for a long walk of 1.6 miles (did 1 mile 'brisk'), then didn't get to gym until midday and didn't have a lot of motivation for anything. And some mental stress, a lonely depression feeling. Manifested badly :( But not hurtfully.
That night was TV's bday celeb! I walked to it, enjoyed it and the dress code of race t-shirt and running shoes. Then home, then more badly. Ugh.
Sunday Gained an hour of sleep which is good because again I stayed up late to watch a Marvel Avenger's movie from the library. I was going to hike today but the that mental feeling was still there. Again, wasted a morning badly, got the bike ride in (a highlight of the weekend!!), but not much else. Just feeling lazy and tired. Weather was SUPER WARM and rain in the afternoon heralded the end of a warm spell.
At Sunday's end, my hip wasn't up for a hike anyway. A little hurtful and I'm going to guess it was the Saturday walk, elliptical, and swim builds. Careful!
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