ELLIPTICAL 30'
STRENGTH 20'
BIKE COMMUTE 9.4 miles
PLYOS (in addition to the strength above)
I met RM and CM at the park Sunday for some dog play and catching up. RM has hired a coach on TP.com, he said he needs the accountability to get his training in. Sounds I lot like me -- unhappy with how schedule is empty, sleeping in instead of getting up to move, etc.
So on Monday I texted him with proposal for accountability. I typed up my Tuesday (today) plans around 2pm but didn't send the text until 8pm! I didn't want to go to the gym! HA!
My 2017 blog book was in the mail. It's so tiny, like a pamphlet. Doesn't even have enough edge on the binding to print the title.
So this morning around 2am I woke up and realized I could save time by riding the trainer. Went back to bed. Woke up at 520am (alarm was 5am!) and started to get ready by getting dressed. Ate some brekkie (mistake -- it upset my stomach later) (I haven't mentioned yet the Keto and fasting experiments; Keto going great, OMAD fasting now working for my crabby tummy so today was the first day breaking that schedule up)...anyway....6am I'm still screwing around, 7am approaching and I'm done walking the dog, took her for a full walk as a stalling mechanism for time. I'd already stalled by surfing the internets, so in my head I was running "late". But since I'd sent that text to RM, I was motivated to go. So I went!
30 min on elliptical then 20 mins in the weights area working through some new hip and glute exercises from the YT channel the surgeon directed me to. YAY!!
And I was initially going to drive to work, but after getting home (more munching!), warming up, and a hot shower I was ready to BIKE in. YAY!! In the end, the 20F temps were a total non-issue for biking.
Hip update: feeling good, some discomfort now and then. I'm hoping to meet with JH later this week.
Tuesday, January 30, 2018
Monday, January 29, 2018
The rest of January
Ooops, not logging much. Cuz not much happening!
Too cold to bike in the last few days. Too cold to swim, lol, that's my excuse anyway. Dog walking, PT exercises, and otherwise just plain laziness. Lotsa sitting around, don't like it.
Too cold to bike in the last few days. Too cold to swim, lol, that's my excuse anyway. Dog walking, PT exercises, and otherwise just plain laziness. Lotsa sitting around, don't like it.
Friday, January 19, 2018
First bike commute of 2018
BIKE COMMUTE 9.4 miles
YAY!!! Was above freezing when I left and most all of the snow and ice were gone. By afternoon it will be approaching 50's, I'll have a headwind probably but it's a good trade-off for warmer air.
The weekend promises to be warmer too.
I should swim this weekend, make it a real SBR "first" week with the run yesterday and the commute today. (Yesterday wasn't really the first run of the year, but the first since I started a forced shut-down to let hip flexor flair heal up.)
YAY!!! Was above freezing when I left and most all of the snow and ice were gone. By afternoon it will be approaching 50's, I'll have a headwind probably but it's a good trade-off for warmer air.
The weekend promises to be warmer too.
I should swim this weekend, make it a real SBR "first" week with the run yesterday and the commute today. (Yesterday wasn't really the first run of the year, but the first since I started a forced shut-down to let hip flexor flair heal up.)
Thursday, January 18, 2018
First run after 2 weeks rest
RUN 0.76 miles in 7 minutes, with 1.5 miles of walking for a total of 20 mins
Love that the new Garmin gives me so much data. And that the cadence lock didn't happen to interfere with the HR! Yippee!
Oh and that the Garmin tells me it was 46F :) Finally warming up here.
This was an afternoon run from work. Looped Smoker's Park then spun out to truck to move it closer to the building. I did some dynamic WU, but not the whole plan. Shame!
5' WU walking then 7x 1 minute run/1 minute walk. The focus of the run segments was cadence, I managed 170-175. But was surprised to see that I was doing 9-9:15 m/m! Didn't feel fast. Was thinking maybe 10 m/m. The HR stayed in the 130-140 range with a few spikes. Hard to get HR data on one minute intervals.
Hip felt perfect during and after. Some minor twinges of the hip flexor later in the day. As of the next day, feeling good.
REST! Wait until Sunday for more. And do the WU for crying out loud.
Love that the new Garmin gives me so much data. And that the cadence lock didn't happen to interfere with the HR! Yippee!
Oh and that the Garmin tells me it was 46F :) Finally warming up here.
This was an afternoon run from work. Looped Smoker's Park then spun out to truck to move it closer to the building. I did some dynamic WU, but not the whole plan. Shame!
5' WU walking then 7x 1 minute run/1 minute walk. The focus of the run segments was cadence, I managed 170-175. But was surprised to see that I was doing 9-9:15 m/m! Didn't feel fast. Was thinking maybe 10 m/m. The HR stayed in the 130-140 range with a few spikes. Hard to get HR data on one minute intervals.
Hip felt perfect during and after. Some minor twinges of the hip flexor later in the day. As of the next day, feeling good.
REST! Wait until Sunday for more. And do the WU for crying out loud.
Wednesday, January 17, 2018
18 weeks out, pain flare mostly gone
Monday MLK holiday, spent the day at home doing whatever it is I do when I'm home. Did finish my full PT and got 40+20 min sessions indoor on the bike. Some walking, still too damned cold.
Tuesday I did my plyos workout in the evening and it felt great! No increase in pain.
Wednesday Full PT with JB. Very mindful of engaging my core, smooth motions with less "think" and more "move". Felt great, the pain from last week 90% gone. I'm not pain-free, still have blips and blibs of pain, but I'm back to where I was prior to the holidays if not better. Had lunch with TV just now and threw out the idea of a 1 mile run this weekend. Supposed to be warmer!
Tuesday I did my plyos workout in the evening and it felt great! No increase in pain.
Wednesday Full PT with JB. Very mindful of engaging my core, smooth motions with less "think" and more "move". Felt great, the pain from last week 90% gone. I'm not pain-free, still have blips and blibs of pain, but I'm back to where I was prior to the holidays if not better. Had lunch with TV just now and threw out the idea of a 1 mile run this weekend. Supposed to be warmer!
Sunday, January 14, 2018
Some thinking on the hip pain, Tighten Your Butt!
Ever the scientist, running tests.
Saturday and Sunday was DAMNED cold here and with the hip hurting I held back and didn't do much. Too cold to even walk. Single digits!
Monday Did full PT in the morning. 2-3 miles walking.
Tuesday I biked a broken 60' indoor ride and that felt really good and no pain. 2-3 miles walking. Also a visit with Dr L, first since Dec 23 so a nice extended period without treatment. When he asked how I was doing, I said it felt like a cascade failure. In the past few days I've had the extra hip pain, left-sided sharp neck pain when I turn my head, right side thoracic spasmy feelings, and the lumbar tightness when I bend over. My right hip flexors are tighter than the left. The left hammies are really tight, and there's a pained hammie in the medial area that I note when I sit. I feel like I was falling apart. Reported lack of running, and the feeling that I had poor balance especially on single leg stuff.
Dr L, ever the scientist as well, pointed out that running is a rapid-fire series of single leg motions. (Really, I couldn't see that on my own...?). He agreed that I shouldn't be running, said I need to get in with JeffH as Athletes Unlmtd before going any further with running. Lumbar back was OK, some minor work. Everything else OK, joints feel great.
Wednesday full PT with JB and I discussed the pain. I did my usual routine paying attention to imbalances and pain. Noted that side-to-side stuff seemed OK, it was the front-back that induced more pain. A battle between the hammies and flexors? I back-tracked to some older exercises, they've improved (the knee tip-outs, for example). More ASTYM, JB said the joint feels fine and that the issues are soft tissue (muscle and fascia, not the cartilege). (How can I not know how to spell cartilege by this time. Cartiledge. Huh? cartaledge. F me. cartilage. ty spell check. Ugh.
I was doing some of the new exercises and Rach said "tighten your butt", that resonated with me and has me thinking. I'm a recovering lazy ass as we've found, but I think I'm a lazy ass aaalll day, not just running or walking. I'm wondering if after months of pain and then recovery if I've really settled into not-engaging my butt and core. Resting on one leg while standing. Picking things up 'easy' so as to rest the pained muscles. Walking soft to keep things happy. I'm paying attention to that to see what I find.
Also wondering if the reason sitting has been bothering me is because that is where the crease folds in my jeans? So I'm day 3 into yoga pants to see.
Thursday it's WARM outside but raining. Similar to yesterday, but this is damned near t-shirt weather. Running in shorts weather. But it's going to drop fast this afternoon into icy conditions. Well since it was warm, and being cold is my excuse for not swimming, I decided to elliptical/treadmill and swim. Wouldn't you know, pool closed for maintenance! So I did 20' elliptical (some pain, kept it easy) and rounded out to 10' treadmill. I'm watching rain clouds move in...
Friday no PT, trying once a week now. Did the full PT at home. Paying more attention to how I stand, sit, move, etc, and noticing that I'm still favoring the left hip. I've developed habits and patterns that I'm only now detecting. I'm "nice" to it, like I don't want to hurt it. OK, good idea, but you gotta use it to strengthen it!
Saturday, Sunday Another COLD weekend. Meant to visit gym but didn't. Lazy ass indeed. Did get long walks in with the dog and those felt good. The hip flare is receding.
Saturday and Sunday was DAMNED cold here and with the hip hurting I held back and didn't do much. Too cold to even walk. Single digits!
Monday Did full PT in the morning. 2-3 miles walking.
Tuesday I biked a broken 60' indoor ride and that felt really good and no pain. 2-3 miles walking. Also a visit with Dr L, first since Dec 23 so a nice extended period without treatment. When he asked how I was doing, I said it felt like a cascade failure. In the past few days I've had the extra hip pain, left-sided sharp neck pain when I turn my head, right side thoracic spasmy feelings, and the lumbar tightness when I bend over. My right hip flexors are tighter than the left. The left hammies are really tight, and there's a pained hammie in the medial area that I note when I sit. I feel like I was falling apart. Reported lack of running, and the feeling that I had poor balance especially on single leg stuff.
Dr L, ever the scientist as well, pointed out that running is a rapid-fire series of single leg motions. (Really, I couldn't see that on my own...?). He agreed that I shouldn't be running, said I need to get in with JeffH as Athletes Unlmtd before going any further with running. Lumbar back was OK, some minor work. Everything else OK, joints feel great.
Wednesday full PT with JB and I discussed the pain. I did my usual routine paying attention to imbalances and pain. Noted that side-to-side stuff seemed OK, it was the front-back that induced more pain. A battle between the hammies and flexors? I back-tracked to some older exercises, they've improved (the knee tip-outs, for example). More ASTYM, JB said the joint feels fine and that the issues are soft tissue (muscle and fascia, not the cartilege). (How can I not know how to spell cartilege by this time. Cartiledge. Huh? cartaledge. F me. cartilage. ty spell check. Ugh.
I was doing some of the new exercises and Rach said "tighten your butt", that resonated with me and has me thinking. I'm a recovering lazy ass as we've found, but I think I'm a lazy ass aaalll day, not just running or walking. I'm wondering if after months of pain and then recovery if I've really settled into not-engaging my butt and core. Resting on one leg while standing. Picking things up 'easy' so as to rest the pained muscles. Walking soft to keep things happy. I'm paying attention to that to see what I find.
Also wondering if the reason sitting has been bothering me is because that is where the crease folds in my jeans? So I'm day 3 into yoga pants to see.
Thursday it's WARM outside but raining. Similar to yesterday, but this is damned near t-shirt weather. Running in shorts weather. But it's going to drop fast this afternoon into icy conditions. Well since it was warm, and being cold is my excuse for not swimming, I decided to elliptical/treadmill and swim. Wouldn't you know, pool closed for maintenance! So I did 20' elliptical (some pain, kept it easy) and rounded out to 10' treadmill. I'm watching rain clouds move in...
Friday no PT, trying once a week now. Did the full PT at home. Paying more attention to how I stand, sit, move, etc, and noticing that I'm still favoring the left hip. I've developed habits and patterns that I'm only now detecting. I'm "nice" to it, like I don't want to hurt it. OK, good idea, but you gotta use it to strengthen it!
Saturday, Sunday Another COLD weekend. Meant to visit gym but didn't. Lazy ass indeed. Did get long walks in with the dog and those felt good. The hip flare is receding.
Friday, January 5, 2018
Welcome 2018!
5 days in and I haven't reported in yet! I was busy wrapping up 2017, so forgiven. No bike commute this week due to bitter cold and PT schedule.
Monday BIKE 37 mins indoors and 1/2 of my PT (other half yesterday)
Super damn cold out, didn't even feel good about walking the dog. My kitchen water supply lines were frozen, so I was distracted by that.
Tuesday RUN 8x 1' on treadmill, 0.8 miles. QS to 30' walking. Cadence 170-174, goal is closer to 180. HR about 144 during the run segments. My hip is hurting a bit ever since the holiday week, running didn't seem to make it better or worse.
Wednesday PT in the morning. Still COLD. Still hurting. Got ASTYM.
Thursday RUN 9 minutes on treadmill, did some 1' and 2' to extent the interval. Thought I had 10 minutes, Garmin said otherwise. Similar stats as Tuesday, similar hip feelings.
Friday PT in the morning, with ASTYM and a few new exercises to fix problems in the running gait. Hip really hurting a bit more now, walking stiffly and with a bit of a limp if I'm not careful. No running this weekend, rest but stay active. The pain is in the hip flexor, like where the quad connects. I'd say it's tight maybe?? Additionally there's an ache down by the knee again. A pulsing, throbbing, random ache that just comes and goes. The hip was "clicky" in PT, not the big popping I used to have, but that little "click". Not new, it's been there since surgery, but notable today. The hip pain is almost burning, hard to describe.
Monday BIKE 37 mins indoors and 1/2 of my PT (other half yesterday)
Super damn cold out, didn't even feel good about walking the dog. My kitchen water supply lines were frozen, so I was distracted by that.
Tuesday RUN 8x 1' on treadmill, 0.8 miles. QS to 30' walking. Cadence 170-174, goal is closer to 180. HR about 144 during the run segments. My hip is hurting a bit ever since the holiday week, running didn't seem to make it better or worse.
Wednesday PT in the morning. Still COLD. Still hurting. Got ASTYM.
Thursday RUN 9 minutes on treadmill, did some 1' and 2' to extent the interval. Thought I had 10 minutes, Garmin said otherwise. Similar stats as Tuesday, similar hip feelings.
Friday PT in the morning, with ASTYM and a few new exercises to fix problems in the running gait. Hip really hurting a bit more now, walking stiffly and with a bit of a limp if I'm not careful. No running this weekend, rest but stay active. The pain is in the hip flexor, like where the quad connects. I'd say it's tight maybe?? Additionally there's an ache down by the knee again. A pulsing, throbbing, random ache that just comes and goes. The hip was "clicky" in PT, not the big popping I used to have, but that little "click". Not new, it's been there since surgery, but notable today. The hip pain is almost burning, hard to describe.
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