Drove up Friday
SWIM 900 and 20 mins Saturday, 20 min TM, and 20 min elliptical
BIKE indoors 30 mins Sunday
Drove down Monday
Great visit! Not much walking, almost no stairs, but still got some time in.
Based on pain and swelling and gut pain last week(s) I've gone back to a low histamine diet for a few weeks, combined with low AIP-ish too. Will make for some boring meals, but I can't have the pain and inflammation and swelling.
I had my new exercises from JeffH, on one leg with knee bent up, hands on patella, then stretch leg out while balancing, can add in crossed leg too.
Returned Monday without the flare of pain I had from the xmas visit.
Monday, February 26, 2018
Thursday, February 22, 2018
Fifth swim! Only the fifth...?!?
ELLIPTICAL 30 mins
TREADMILL 10 mins, focus on walk form
SWIM 20 mins 800 yards
I think this is the 4th day in a row of rain. Monday and Tuesday had warm rain, this is now a cold just-above-freezing rain. I like rain. No, I love rain. But it does f with my schedule. No bike commute this week! I could have ridden in today, but that light misty rain under gray skiesis enough of a distraction for drivers and deterrent for me.
My upper back/neck is tight still, gotta be due to the swim. And my back would probably vote for a Dr L visit. I notice it when I bend over to pick something up or put shoes on. Just doesn't feel fluid. So this niggle was a nag on the brain, who kept thinking of ways to get out of swimming and gymming. Sneaksy brain.
But I went! I reduced the treadmill time since I would be walking the 1.2 miles to/from the truck for parking. The swim felt good, slowed down and focused on my neck position. I noted that I do tip my head up, but also that I just hold my lower neck/upper back tight. Work on it. Ask TH? Swim lesson on this?
Funny enough, afterwards my neck and back felt fine. See how it goes overnight. Sleeping hasn't been all that comfy lately.
Yesterday was PT with JB, my first in 2.5 weeks. Felt great! But I had to report increased pain. Increased? Or more than I expect being five months out from surgery? Because my PT time has been reduced (I do 10-30 mins sessions a day, breaking down my exercises instead of doing them all at once like today), I haven't seen Jeff in 10 days, I'm still walking the same 2.5-3 miles a day, and I'm not biking...I can only conclude that my changed walking form and/or the elliptical/treadmill/swim sequences are irritating it?
I realized in the shower that today is my 5th swim, I marked it as a goal with some small reward. (Undecided on that, olive bar or macadamia nuts). Only 5?! Ugh.
TREADMILL 10 mins, focus on walk form
SWIM 20 mins 800 yards
I think this is the 4th day in a row of rain. Monday and Tuesday had warm rain, this is now a cold just-above-freezing rain. I like rain. No, I love rain. But it does f with my schedule. No bike commute this week! I could have ridden in today, but that light misty rain under gray skiesis enough of a distraction for drivers and deterrent for me.
My upper back/neck is tight still, gotta be due to the swim. And my back would probably vote for a Dr L visit. I notice it when I bend over to pick something up or put shoes on. Just doesn't feel fluid. So this niggle was a nag on the brain, who kept thinking of ways to get out of swimming and gymming. Sneaksy brain.
But I went! I reduced the treadmill time since I would be walking the 1.2 miles to/from the truck for parking. The swim felt good, slowed down and focused on my neck position. I noted that I do tip my head up, but also that I just hold my lower neck/upper back tight. Work on it. Ask TH? Swim lesson on this?
Funny enough, afterwards my neck and back felt fine. See how it goes overnight. Sleeping hasn't been all that comfy lately.
Yesterday was PT with JB, my first in 2.5 weeks. Felt great! But I had to report increased pain. Increased? Or more than I expect being five months out from surgery? Because my PT time has been reduced (I do 10-30 mins sessions a day, breaking down my exercises instead of doing them all at once like today), I haven't seen Jeff in 10 days, I'm still walking the same 2.5-3 miles a day, and I'm not biking...I can only conclude that my changed walking form and/or the elliptical/treadmill/swim sequences are irritating it?
I realized in the shower that today is my 5th swim, I marked it as a goal with some small reward. (Undecided on that, olive bar or macadamia nuts). Only 5?! Ugh.
Monday, February 19, 2018
It Rained. I like rain. But it's so disruptive sometimes
ELLIPTICAL 30 mins
SWIM 30 mins and 1200 yards
My longest swim yet! Another warm morning in the 60's with humidity and rain. No bike commute today, so the plan was to drive to the gym then to lab. My overall goal was 60 mins of cardio. Just move, just do something. The rain made it hard to set a plan, if there was lightning the pool would close. Then what would I do? Since I was walking 1.2 miles to/from my parking spot I really didn't need the extra treadmill walking. I didn't want to do 60' on the elliptical. And did I want to go to the gym for just the elliptical? I'm already running late and behind schedule...
Ah, that's the lazy brain talking. Just get to the gym.
And sure enough, as I was a few blocks away there was a flash of lightning. Pool closed.
After 30 mins on the elliptical, ignoring the news trash and olympic highlights, doing a bujo flip-through video, I went to the front desk to see how much longer the pool would be closed. DS was there! It was 8:32-ish and the pool was closed another 15 minutes. I chatted with DS, decided to just shower and get to work. But the clock kept ticking.
While in the shower it was 8:40, 8:41, I started thinking I'd shower and suit up, head to the pool and check on the status. If it was closed, I just change clothes. If it was opened, WIN!
The hall door was locked. 8:45. Then Anton unlocked at 8:46 and I joked that I just need one 'down n back' to say I swam today. I did more than just that -- 1200 yards! I extended my initial 20 min goal. The last 10-12 mins were just slow drilling and focused work. I used a pull buoy for most of this, but I'm working my way into regular swimming.
At one point I thought I heard a Journey song start to play, but I had the wrong song. But I had Faithfully stuck in my head the rest of the day. Songlist! And pull the Journey CD out for play :)
Afterwards my neck was tight and I had a bad headache. I also had stomach upset all day, likely because I ate before the gym then almost right after. All day I just wanted to up-chuck breakfast. Plan better!
But what a WIN! I made a WasGonna into an I DID.
SWIM 30 mins and 1200 yards
My longest swim yet! Another warm morning in the 60's with humidity and rain. No bike commute today, so the plan was to drive to the gym then to lab. My overall goal was 60 mins of cardio. Just move, just do something. The rain made it hard to set a plan, if there was lightning the pool would close. Then what would I do? Since I was walking 1.2 miles to/from my parking spot I really didn't need the extra treadmill walking. I didn't want to do 60' on the elliptical. And did I want to go to the gym for just the elliptical? I'm already running late and behind schedule...
Ah, that's the lazy brain talking. Just get to the gym.
And sure enough, as I was a few blocks away there was a flash of lightning. Pool closed.
After 30 mins on the elliptical, ignoring the news trash and olympic highlights, doing a bujo flip-through video, I went to the front desk to see how much longer the pool would be closed. DS was there! It was 8:32-ish and the pool was closed another 15 minutes. I chatted with DS, decided to just shower and get to work. But the clock kept ticking.
While in the shower it was 8:40, 8:41, I started thinking I'd shower and suit up, head to the pool and check on the status. If it was closed, I just change clothes. If it was opened, WIN!
The hall door was locked. 8:45. Then Anton unlocked at 8:46 and I joked that I just need one 'down n back' to say I swam today. I did more than just that -- 1200 yards! I extended my initial 20 min goal. The last 10-12 mins were just slow drilling and focused work. I used a pull buoy for most of this, but I'm working my way into regular swimming.
At one point I thought I heard a Journey song start to play, but I had the wrong song. But I had Faithfully stuck in my head the rest of the day. Songlist! And pull the Journey CD out for play :)
Afterwards my neck was tight and I had a bad headache. I also had stomach upset all day, likely because I ate before the gym then almost right after. All day I just wanted to up-chuck breakfast. Plan better!
But what a WIN! I made a WasGonna into an I DID.
Sunday, February 18, 2018
Swim Swam Swum
SWIM SWIM SWIM this week! Monday, Thursday, and Saturday. 800, 800, and 900. 20, 20, and 22 mins.
I did these in combo with 20' elliptical and 20' treadmill walking, focus on form. I rewarded myself with YT videos of bullet journals (my latest craze) and Erik the Electric. Whatever it takes.
My swim form is probably terribly AWFUL, but I'm there. I'm going in the right direction.
Got a few commutes in too. The weather has been up and down, 70's and 30's all in the same day. Nice, then cold, nice, then cold. The daffodils are starting to peek up, not yet guys!
Worked with JH and after Tuesday's session in which I "let" myself use my arms/triceps in the bridges I found my upper back squawking as if it was the session target. Like I did an upper back workout! Nice!
I did these in combo with 20' elliptical and 20' treadmill walking, focus on form. I rewarded myself with YT videos of bullet journals (my latest craze) and Erik the Electric. Whatever it takes.
My swim form is probably terribly AWFUL, but I'm there. I'm going in the right direction.
Got a few commutes in too. The weather has been up and down, 70's and 30's all in the same day. Nice, then cold, nice, then cold. The daffodils are starting to peek up, not yet guys!
Worked with JH and after Tuesday's session in which I "let" myself use my arms/triceps in the bridges I found my upper back squawking as if it was the session target. Like I did an upper back workout! Nice!
Tuesday, February 13, 2018
Wonderwall: focus on 'can I recover'
BIKE indoor: 30 mins, 6-7 miles?
Busy morning, lotsa driving and didn't get to work until just before noon. Up early for the bike ride just to move. Leave for Dr L appt -- he worked on my mid back and exclaimed it was 'awful'. Then an appt with JH, more floor work that seems so simple on the surface, but isn't!
I mentioned to JH that I was excited about being in a position to start all over again. Can I run a quarter mile, a half mile, a mile, them more...? He said, paraphrasing, that I already know I can do that. I should ask if I can recover from the workouts before the next. I'm an 'older' athlete, as in older than I used to be (a daily occurrence if your really want to parse it), and older athletes need more recovery time. The growth is in the recovery, the rest of the day that includes sleep, the number of stairs I climb, whether I'm sitting at work or standing.
Hmmm. This left me in Think Mode. Still in Think Mode, as to what it means for me and how I can apply it. The idea of recovering from a quarter mile run! :)
Busy morning, lotsa driving and didn't get to work until just before noon. Up early for the bike ride just to move. Leave for Dr L appt -- he worked on my mid back and exclaimed it was 'awful'. Then an appt with JH, more floor work that seems so simple on the surface, but isn't!
I mentioned to JH that I was excited about being in a position to start all over again. Can I run a quarter mile, a half mile, a mile, them more...? He said, paraphrasing, that I already know I can do that. I should ask if I can recover from the workouts before the next. I'm an 'older' athlete, as in older than I used to be (a daily occurrence if your really want to parse it), and older athletes need more recovery time. The growth is in the recovery, the rest of the day that includes sleep, the number of stairs I climb, whether I'm sitting at work or standing.
Hmmm. This left me in Think Mode. Still in Think Mode, as to what it means for me and how I can apply it. The idea of recovering from a quarter mile run! :)
Monday, February 12, 2018
I've been stagnant. But Unlimited.
It's 12 days into February (really 13, I'm back dating this by a day).
So far I've met with JH three times. After the first session, he asked for an update via text in a day or so and suggested a few days off. This threw me. Rest? I did some ball squeezes. Oh, did I learn otherwise. I felt it!! I've learned that I've been doing hip bridges and glute engagements but not doing them fully. I didn't expect to have sore back muscles from ball squeezes. OK it wasn't just ball squeezes, I'm just simplying it.
Session 1: Walking! Push the leg back, lots of ankle flexion, glute and core engagement. Hip bridges with core engagement, up on heels, not an arched back. If things engaged, the back won't arch. Sorry this is so simplified.
Session 2: More walking, focus on ankle flexion in full range of motion, feel the push from the big toe. Hip bridges now with single leg, lifting one leg just the littlest bit. This really activated muscles around the SI joint. For stairs/steps, do full foot and focus on glute activation but not necessarily locking the knee.
Session 3: Similar to session 2 but now extending the lifted leg to straight while shoulders, back, core, glute engaged. This really used my back muscles! Later in the day I had back twinges and spasms, but they were gone by the next day.
I like JH! He's positive, straightforward, answers all my questions, has a different point of view (I need more of that). He asked how work was going, I said I get to repeat yesterday as things weren't working, he replied that it's good that I like what I do! ha!
So yes I've been stagnant. Didn't bike much outdoors at all lately with super cold weather and driving trips. Getting my walking in, and that's getting better with JH's advice.
What else, reading GOT again. Almost done with the first book, the second awaits. Listening to many new pods. Started a bullet journal. Spending lots of time alone.
So far I've met with JH three times. After the first session, he asked for an update via text in a day or so and suggested a few days off. This threw me. Rest? I did some ball squeezes. Oh, did I learn otherwise. I felt it!! I've learned that I've been doing hip bridges and glute engagements but not doing them fully. I didn't expect to have sore back muscles from ball squeezes. OK it wasn't just ball squeezes, I'm just simplying it.
Session 1: Walking! Push the leg back, lots of ankle flexion, glute and core engagement. Hip bridges with core engagement, up on heels, not an arched back. If things engaged, the back won't arch. Sorry this is so simplified.
Session 2: More walking, focus on ankle flexion in full range of motion, feel the push from the big toe. Hip bridges now with single leg, lifting one leg just the littlest bit. This really activated muscles around the SI joint. For stairs/steps, do full foot and focus on glute activation but not necessarily locking the knee.
Session 3: Similar to session 2 but now extending the lifted leg to straight while shoulders, back, core, glute engaged. This really used my back muscles! Later in the day I had back twinges and spasms, but they were gone by the next day.
I like JH! He's positive, straightforward, answers all my questions, has a different point of view (I need more of that). He asked how work was going, I said I get to repeat yesterday as things weren't working, he replied that it's good that I like what I do! ha!
So yes I've been stagnant. Didn't bike much outdoors at all lately with super cold weather and driving trips. Getting my walking in, and that's getting better with JH's advice.
What else, reading GOT again. Almost done with the first book, the second awaits. Listening to many new pods. Started a bullet journal. Spending lots of time alone.
Tuesday, January 30, 2018
Still water becomes stagnant
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.
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.
Subscribe to:
Posts (Atom)