I went for a SWIM!!!!

SWIM 400 yards in 10-13 minutes, 16 x 25y as planned
COMMUTE 7 miles

I had a moment last night in which I wondered if the LAF pool was 25y or not. In my mind, it was too small. I had a moment of anxiety about this. And all the drive to the pool I wondered what it was. I'm pretty sure now it's 25y. Whew.

The pool was all mine for all but the last 100. No music, no lifeguard, no noise. Just a wall of windows looking back into the gym, opposing another wall of windows looking out at Maple Rd. I wondered if those windows will be uncomfortably cold in a few months. 

I couldn't push off the wall or kick much with the ankle, it reminded me with a hit of mild pain. My neck was tight later, indicating poor form. My arms slipped ineffectively through the water (nothing new there), and my breath control was poor. But all this comes back with time.

I've read that habit-forming sometimes needs a simple "just go, even for 5 minutes" type of start. I was disappointed to see that my 400y swim only took 12 minutes (that includes the short rests at the wall) but I was happy I went!

I'd planned 20 mins of strength afterwards, but I didn't have time. I needed to be at work for lab meeting, and ideally before meeting to block an ELISPOT plate. If this were my lab blog, the title would be "I did and ELISPOT!!!" haha. 

No M today, stuck to goals and going for a 20:4 if not more. And really, it was 15 mins of swimming, so that's not really a workout. 

I went for a RUN!!!

LAF: 20 mins elliptical, 20 mins rowing, 25 mins of treadmill (0.25mi run + 2x 1 minute run)
COMMUTE: 7 miles each, Monday and Tuesday

Quick note about the commute, I remeasured my optimized route on MapMyRun and was disappointed to find that it's now only 3.5 miles to work. So do I go back and readjust my numbers to be accurate?

I went to the gym! I followed my plan for 60 mins of cardio, with only a short try of running. The elliptical was OK, the rowing was boring, and the treadmill went by fastest.

I did "one loop" run before realizing I was supposed to be doing 1 minute on/off. Not the 2-2.5 minute of a quarter mile. So I backed off and replanned.

The ankle felt OK on the elliptical, but the rowing really dorsiflexed it and pushed on the instep. Either I compensated or this got better over the 20 minutes.

For the run, I kept it at around 3.5-3.8 setting (SLOW) and it felt great. The ankle I mean. But I did too, happy all day from it. 

Except the M'ing once home from the gym, in which I convinced myself that chix would be "needed" post workout. Other days I'm doing 20-22hr IF and it feels great on my gut. But M a little bit. Ugh. 

Plans for October, first week

 COMMUTE: Monday, 

Week 1 plan and goals:

Walk/Jog: 3 times, 1 mile total of fast walking and jogging mixed

1. -
2. -
3. -

PT: With Ben Tues and Friday, at home Mon, Weds, Thurs, Sat/Sun

1. -
2. -
3. -
4. -
5. -
6. -

LA-F gym:

1. -
2. -
3. -
4. -
5. Bonus

Long ride this weekend: 

Terribly distracted, and it was a rainy week

COMMUTE only Monday
RAINED out the rest of the week

All is good! Just busy and it rained Tuesday - Thursday, so LA gave me a ride to work. Then on Friday we drove to MO for an "exchange".

On Friday morning I talked to Ben about the Return to Running Plan I used for my hip, and I asked if that was applicable to me. He said the plan assumes normal range of motion, which I don't have yet. Ugh. But he showed me the specific measures for that, and now I have goals. I can paint them on the basement floor in tape and work towards it.

I also (seemingly prematurely) laid out a plan starting next week to build into a walk/jog program. Just wait a bit. 

I Get To Try To RUN! & LA Fitness membership

COMMUTE 7.4-ish miles Monday, rained out on Tuesday

My new exercises in PT were: split squat with rear leg on stairs; split squat position with 2 12-lb dumbbells and core rotation; and "runners" with Cori holding a band at my waist. I thought I'd be sore today (Tuesday) but not yet. 

I told Ben I sometimes have the urge just to try running, just to see what happens. The last time I tried this was 4 weeks ago when I couldn't jog across a street intersection. He thought about my statement, and said he was OK with it! WHAT?! YES!!! I promised only a block, and only to try it, and he said not really "running" but more of that running-shuffle without any real vertical to it. 

So naturally later that evening when we walked the dog, we tried it. I only did two tests, short and slow, and the ankle felt uncomfortable. I stopped, knowing I needed to wait more, and I can do that. 

After I got done with Ben I stopped by LA Fitness for my membership. LA as in Los Angeles I think, not my LA at home. I asked if he was interested in a membership, he said he wasn't sure about it given his upcoming med school commitments. But one of the membership options was an "international" level that allowed me to bring a guest - only $10 more than the "city" level. By doing that, I was able to get him a membership of sorts and now he can join me when he can. Also, I took the $150 initiation fee option, which means that my monthly fee is $35 for now and into the future. After 10 months, the different levels of upfront initiation fees level out, but the bonus for the way I picked was it holds at $35 after the 10 months. Otherwise it would be $50/monthly. But in doing this, I'm banking on the idea that I'll be healthy for that long! 

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Liberty Ride

COMMUTE most days
BIKE 18 miles in about 75 mins
COMMUTE Sunday about 9 miles

LA found some gravel roads west of town so he took his gravel bike and I took my gravel bike and we drove out. He spotted a trailhead parking lot, which happened to be just a few tenths away from where I turned in Zeeb a month ago when I rode Liberty for my first post surgery ride.

I'd planned on 10-15 to be easy on the ankles. But the road was good and I felt only minor twinges. LA was like a Tour moto bike, catching up to me with turn directions. We had different ideas of a group ride I guess!

The ankle seems 80-85% good. But steps, curbs, jumping, cutting, laterals, and of course running still out. Ben said on Friday that he has new things for me tomorrow!! I had only one PT last weeks and just two this week. I need to get strict about home PT. Which can now be done in my almost-done home gym! Still working on it, but at least I have a space of my own !

100 days surgery follow up, no M 114 days

COMMUTE most every time
DRIVE 40 hours ugh twice to Missouri

I had a follow up with Dr Backus on Monday the 13th. All is good! Yes I will have imbalances due to a stiff ankle. I should gain back most all of my ROM. And YES - more PT. He says normal to them is being able to walk. I have a new prescription and if the insurance company doesn't accept it, then they will write a letter of support.

The ankle is getting better fast! But I still can't jump off a curb, do stairs, run, play, etc. but at least I know I can look forward to it.

How much longer before I can run? When the imbalances are gone. He said it will hurt, I might only run a quarter mile. It will hurt. I want it to, so I remember all I went through to get here!

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In a separate topic, SO texted me today to say that JOrr had committed suicide. JFC. 

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In a great topic, it's also 100 days no M. Actually, as I type this it's 114 days. I'm still not perfect, but I'm getting better.