Training Log Archive: WyattIn the 30 days ending Apr 30, 2006:
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Sunday Apr 30, 2006 #
Strength 15:00 [1]
One long and 2x quick of new exercise/stretches. I like this for the hip-flexor stretch - wasn't doing that - so maybe that will be the one missing link? I realize I may need to wait 3 mo. + though, so can't get too excited - but it's nice to try something new.
Pain: Barely noticable for first 1-2 hours of day, then back to burning. Right Ish. Tub had a few sharp pains today, and was often sore/stiff even while walking (but not burning.) I think I've figured out how to prevent the burn while sitting. Just pull the left knee up high once or twice seems to stretch things out - or maybe undo some of the 'over-anterior-rotation' of the pelvis that is apparently a common contributing factor...
3-4 sets of ice today too to quell it a bit...
Clem apparently whacked his elbow really hard today. He was looking pretty darn strong despite the need to go get an X-ray to figure out just how bad the damage is. Hopefully just a really, really bad bruise, and no breakage. Or a fracture requiring a minor splint or something. Although that may be too hopeful... Hope you're doing well if you're reading this...
Pain: Barely noticable for first 1-2 hours of day, then back to burning. Right Ish. Tub had a few sharp pains today, and was often sore/stiff even while walking (but not burning.) I think I've figured out how to prevent the burn while sitting. Just pull the left knee up high once or twice seems to stretch things out - or maybe undo some of the 'over-anterior-rotation' of the pelvis that is apparently a common contributing factor...
3-4 sets of ice today too to quell it a bit...
Clem apparently whacked his elbow really hard today. He was looking pretty darn strong despite the need to go get an X-ray to figure out just how bad the damage is. Hopefully just a really, really bad bruise, and no breakage. Or a fracture requiring a minor splint or something. Although that may be too hopeful... Hope you're doing well if you're reading this...
Saturday Apr 29, 2006 #
Strength 15:00 [3]
1 long set of stretch/exercises, and 1 quick-set. So ice late.
Pain: It burns after stretching a bit - like during previous PT.
Pain: It burns after stretching a bit - like during previous PT.
Friday Apr 28, 2006 #
Swimming 35:57 [2] 1.0 mi (35:57 / mi)
Strength (Stretch & gym strength) 15:00 [1]
weight:73kg
After swimming I did basic 4 + hip flexor + double on the right IT. Then did biceps, triceps, shoulders, calf & hip/ankle work. Then one more of basic 4.
Pain: Left Ish. Tub. was basically fine for ~30 minutes after the swim. Started getting back to a light burn (whether sitting or standing) ~1 hour later. No ibuprofen since 5pm yesterday, so even with that out of the system, there is little effect on the injury. d-pain/d-ibuprofen ~= 0.
Pain: Left Ish. Tub. was basically fine for ~30 minutes after the swim. Started getting back to a light burn (whether sitting or standing) ~1 hour later. No ibuprofen since 5pm yesterday, so even with that out of the system, there is little effect on the injury. d-pain/d-ibuprofen ~= 0.
Thursday Apr 27, 2006 #
Strength (Stretch) 15:00 [2]
1 long set of stretches in the morning, plus a few more basic-4 (incl. hamstring) stretches later in the day.
Did a few sets of heat/stretch/ice, a few more just ice, and a few just heat. Strange that just-heat helps, as well as just-ice. If both help remove the pain, I suspect just-heat is better theraputically, since instead of simply numbing the pain, it's actually increasing blood flow, or something like that.
Odd thought: I wonder if I should sleep with my hamstring stretched* out a bit - that helps with plantar fascitis - why not this? (*Not sure how i'd accomplish that though.)
Pain: Overall I remain very disappointed in how my 8-week copy experiment has good - even with heavy ibuprofen, it's still annoyingly sore. I even skipped swimming, no help there.
I'm currently leaning toward calling Bob on Monday, and if a few weeks of that doesn't seem to help, I may get back on the traditional physical therapy, and just try to ramp that up more conservatively. It appeared I was making progress - I was just pretty fragile, and overdoing it was easy. So perhaps a slower ramp up that - e.g. with a 2-3-month target rather than a 4-6 week target would work?
Did a few sets of heat/stretch/ice, a few more just ice, and a few just heat. Strange that just-heat helps, as well as just-ice. If both help remove the pain, I suspect just-heat is better theraputically, since instead of simply numbing the pain, it's actually increasing blood flow, or something like that.
Odd thought: I wonder if I should sleep with my hamstring stretched* out a bit - that helps with plantar fascitis - why not this? (*Not sure how i'd accomplish that though.)
Pain: Overall I remain very disappointed in how my 8-week copy experiment has good - even with heavy ibuprofen, it's still annoyingly sore. I even skipped swimming, no help there.
I'm currently leaning toward calling Bob on Monday, and if a few weeks of that doesn't seem to help, I may get back on the traditional physical therapy, and just try to ramp that up more conservatively. It appeared I was making progress - I was just pretty fragile, and overdoing it was easy. So perhaps a slower ramp up that - e.g. with a 2-3-month target rather than a 4-6 week target would work?
Note
Found two related good articles on what I think I've got:
http://www.sportsinjuryclinic.net/cybertherapist/b...
or
http://www.sportsinjuryclinic.net/cybertherapist/b...
I like how they say "It can follow a tear of the hamstring tendon which is poorly treated or more often is an overuse injury." and "A gradual onset of pain following a sprinting session" Both of these seem to indentify the cause of what happened here pretty well.
And I think I've got the latter, and possibly the former too. The latter is likely because of the symptom "Pain which may be aggravated by sitting. " which is not present in the former.
http://chicagosportsmedicine.com/buttock_pain_and_... seems good too.
And here we have an Olympic level runner who had to do 3 months of therapy just to begin running again, and could compete only after 6...: http://www.physsportsmed.com/issues/2005/0505/fred...
http://www.sportsinjuryclinic.net/cybertherapist/b...
or
http://www.sportsinjuryclinic.net/cybertherapist/b...
I like how they say "It can follow a tear of the hamstring tendon which is poorly treated or more often is an overuse injury." and "A gradual onset of pain following a sprinting session" Both of these seem to indentify the cause of what happened here pretty well.
And I think I've got the latter, and possibly the former too. The latter is likely because of the symptom "Pain which may be aggravated by sitting. " which is not present in the former.
http://chicagosportsmedicine.com/buttock_pain_and_... seems good too.
And here we have an Olympic level runner who had to do 3 months of therapy just to begin running again, and could compete only after 6...: http://www.physsportsmed.com/issues/2005/0505/fred...
Wednesday Apr 26, 2006 #
Strength 12:00 [1]
No swimming today, just some stretching (high-school cross-country), and keeping up on the ibuprofin.
Pain: Pretty mild today - burn is there, but not bad.
Pain: Pretty mild today - burn is there, but not bad.
Note
11PM: I've been diligently taking 600mg IB 4x today, and icing almost every time there's some burning. And unfortunately there's still plenty of burning going on. It even burned annoyingly while I was laying down putting the kids to sleep and that's pretty rare. Bummer.
I wonder if the IB dose just means I'm walking around more aggresively (up stairs too fast?? walking too fast during tag w/the kids??) and that's upsetting the leg?
I'll starting swimming 3x/week again this Friday, and try to keep up with the Ibuprofen, ice & stretching a bit while traveling (to NY) this weekend, but if it's still burning Monday, then I've got a few choices:
a) start slowly ramping up activity (e.g. elliptical) (continuing the Ibuprofen, ice, stretching), only stopping if the burning gets much worse;
b) go see Bob Burg about his favorite combination of therapies (non-traditional);
c) go back to the doc and,
c1) insist on an MRI
and/or
c2) insist on a cortisone shot
d) go back to PT and try again.
What's your vote?
I'm leaning toward a, and if that doesn't work, b. If I do (a), the really hard part will be judging how much is too much...
I wonder if the IB dose just means I'm walking around more aggresively (up stairs too fast?? walking too fast during tag w/the kids??) and that's upsetting the leg?
I'll starting swimming 3x/week again this Friday, and try to keep up with the Ibuprofen, ice & stretching a bit while traveling (to NY) this weekend, but if it's still burning Monday, then I've got a few choices:
a) start slowly ramping up activity (e.g. elliptical) (continuing the Ibuprofen, ice, stretching), only stopping if the burning gets much worse;
b) go see Bob Burg about his favorite combination of therapies (non-traditional);
c) go back to the doc and,
c1) insist on an MRI
and/or
c2) insist on a cortisone shot
d) go back to PT and try again.
What's your vote?
I'm leaning toward a, and if that doesn't work, b. If I do (a), the really hard part will be judging how much is too much...
Tuesday Apr 25, 2006 #
Note
4PM: Following the pattern of 8 weeks ago: http://www.attackpoint.org/viewlog.jsp/user_68/per... I'm supposed to be pain free tomorrow. That's doubtful, as I think the O'walking I did on Sunday was a little too hard for the current state of my leg (apparently it's weaker than 8 weeks ago).
In general, I think I have a tendonitis type issue, and the way I fix that is to get the inflamation down as low as it can go - hopefully to zero, or if not, then to the point where it's not getting notably worse in the burn department during the 24+ hours after exercise (like it did Sunday eve. & Monday). Only after that point can I start to restrengthen it, and I'm not there yet.
Since I'm seriously considering asking for a Cortisone shot again (didn't have one but I asked before and the doc. said not-worth-it), I decided to start a heavy dose of Advil/iburpofen - presumably it is less risky to take 2400mg of ibuprofen a day than to get cortisone shots, so I'll try that for a bit. I noticed that I was on that level for quite some time as I worked on the healing of my last bout of chronic tendonitis (in my foot ~2 years back).
PAIN: Light-moderate burn seems to recur every few hours, especially while sitting.
In general, I think I have a tendonitis type issue, and the way I fix that is to get the inflamation down as low as it can go - hopefully to zero, or if not, then to the point where it's not getting notably worse in the burn department during the 24+ hours after exercise (like it did Sunday eve. & Monday). Only after that point can I start to restrengthen it, and I'm not there yet.
Since I'm seriously considering asking for a Cortisone shot again (didn't have one but I asked before and the doc. said not-worth-it), I decided to start a heavy dose of Advil/iburpofen - presumably it is less risky to take 2400mg of ibuprofen a day than to get cortisone shots, so I'll try that for a bit. I noticed that I was on that level for quite some time as I worked on the healing of my last bout of chronic tendonitis (in my foot ~2 years back).
PAIN: Light-moderate burn seems to recur every few hours, especially while sitting.
Strength (Stretch) 10:00 [1]
Noon: My high school cross-country list of 38 stretches. Why? Well, sometimes you've gotta stretch a nearby muscle to fix the bad one. E.g. kwalker's hip flexors helped his back. So I think I'll try doing these (once) daily during the quell-the-inflamation phase I'm working on this week+.
Icing several times a day too (basically whenever I feel any burn) along with the 2400mg IB to help quell things.
Icing several times a day too (basically whenever I feel any burn) along with the 2400mg IB to help quell things.
Monday Apr 24, 2006 #
Note
Put a box on my desk at work today and put the keyboard and mouse on top of that - standing at work to replicate 8-week ago's walking around on vacation in Florida as closely as possible, while still working... At least I work at a home office this week so I'm not getting stares.
Skipped my normal right iliotibial band strength training after the swim today, and it was more annoying than the Ishecheal Tubercle after lots of standing... Oh joy.
Skipped my normal right iliotibial band strength training after the swim today, and it was more annoying than the Ishecheal Tubercle after lots of standing... Oh joy.
Swimming 34:36 [3] 1.0 mi (34:36 / mi)
W/water buoy.
Swimming still seems to help:
- in general with the leg pain (perhaps a general muscle-pain-mitigation effect - not sure if there is long-term healing-benefit, but it can't hurt),
- plus it's the only (light) cardio work I'm doing to salvage some of my aerobic capacity.
Not that I did NOT do this 8 weeks ago though so I've violating that replication of my training. I think I'll skip the swim on Wednesday just in case it actually helps to not swim
Swimming still seems to help:
- in general with the leg pain (perhaps a general muscle-pain-mitigation effect - not sure if there is long-term healing-benefit, but it can't hurt),
- plus it's the only (light) cardio work I'm doing to salvage some of my aerobic capacity.
Not that I did NOT do this 8 weeks ago though so I've violating that replication of my training. I think I'll skip the swim on Wednesday just in case it actually helps to not swim
Sunday Apr 23, 2006 #
Orienteering (White & Brown) 2:00:00 [1] 5.0 km (24:00 / km) +150m 20:52 / km
shoes: O-Mixed purple & black
11am: Walked half of White (1.5km) with the kids in ~ 1 hour. Leg was slightly imperfect at the beginning (but no real burn) and was it's normal light-burn by the end. Although I guess I was standing, so a light burn while standing isn't good. Really annoying that even walking White with the kids seems to do some harm.
Noon: Walked Brown (3.5km) in 66 minutes. I even allowed myself 5 jogging steps on every leg of the course (I did a little running while following AJ & Evalin 8 weeks ago.) Leg burn was pretty consistent throughout - if anything, it felt slightly better a few times during the walk. Plenty of stretching after (but no ice until I got home & did ice & stretch.) Very depressed about the state of my leg during this walk on Brown as there really is no end in sight.
Pain: Burn got pretty annoying while sitting this evening and the next day - although it was still getting 100% better with ice (for as little as 30 minutes at the peak of the pain.) I don't think O' walking is good for me. Darn it.
Noon: Walked Brown (3.5km) in 66 minutes. I even allowed myself 5 jogging steps on every leg of the course (I did a little running while following AJ & Evalin 8 weeks ago.) Leg burn was pretty consistent throughout - if anything, it felt slightly better a few times during the walk. Plenty of stretching after (but no ice until I got home & did ice & stretch.) Very depressed about the state of my leg during this walk on Brown as there really is no end in sight.
Pain: Burn got pretty annoying while sitting this evening and the next day - although it was still getting 100% better with ice (for as little as 30 minutes at the peak of the pain.) I don't think O' walking is good for me. Darn it.
Friday Apr 21, 2006 #
Swimming 20:48 [3] 1.0 km (20:48 / km)
ahr:120
Not long, so pushed it a bit, esp. on 2nd half. HR seems a little low for the level of effort by I did count 19/10-seconds twice within a few seconds after finishing, so I don't think the exercise rate could have been much higher.
R-tricep tired-sore at the end - not bad. Probably won't swim again until Monday so it'll rest. Stretched arms before/after, then stretched legs after and went to elliptical.
R-tricep tired-sore at the end - not bad. Probably won't swim again until Monday so it'll rest. Stretched arms before/after, then stretched legs after and went to elliptical.
Other Aerobic 10:05 [1]
ahr:95 max:102 weight:74.4kg shoes: R-Champion Grey/Orange
After swimming. Precor EFX, ramp 10, 8 min. back, 2 min. fwd. The higher ramp was supposedly (and apparently) less of a hamstring workout, BUT it was also more different from normal walking, which my hamstring is already comfortable with. 90 steps/min. (45 strides) to take it easy.
Stretched before (hamstrings) & after (basic-4 - hams, calfs, quads & IT). Hamstring (Ish. Tub) sore on _sit_ & reach hamstring stretch right after - so I should probably do standing hamstring stretches. It seemed to be fine 15 minutes later after some arm weights, as it didn't hurt at all during a 6 minute sit (driving).
Stretched before (hamstrings) & after (basic-4 - hams, calfs, quads & IT). Hamstring (Ish. Tub) sore on _sit_ & reach hamstring stretch right after - so I should probably do standing hamstring stretches. It seemed to be fine 15 minutes later after some arm weights, as it didn't hurt at all during a 6 minute sit (driving).
Strength 10:00 [1]
After elliptical & stretch: Biceps, shoulders (up/out), bench press (free wt. 10x30lbs each arm), hip/ankle balance-rotations & clock squats
IT cross-over hamstring stretch seemed good for isolating each leg and getting IT so I think I'll do that for my hamstring stretch...
IT cross-over hamstring stretch seemed good for isolating each leg and getting IT so I think I'll do that for my hamstring stretch...
Thursday Apr 20, 2006 #
Note
I'll start stretching at Noon today - following the 8-weeks ago plan:
http://www.attackpoint.org/viewlog.jsp/user_68/per...
http://www.attackpoint.org/viewlog.jsp/user_68/per...
Walking 27:13 [1] 2.13 km (12:47 / km) +20m 12:12 / km
ahr:89 max:113 shoes: R-Champion Grey/Orange
Trail loop near home. 84 degrees... Leg fine today. After the walk I did one heat/stretch/ice & I'll go do another now...
Wednesday Apr 19, 2006 #
Swimming 43:45 [3] 2.0 km (21:53 / km)
L-shoulder a little tweaked for the first 1/2 km. Warmed up and stretched out well
Tuesday Apr 18, 2006 #
Swimming 20:43 [3] 1.0 km (20:43 / km)
Shorter, harder... R-tricep fine. Stretched arms a bit after, and hit elliptical & did some hip/ankle work.
Other Aerobic (Elliptical) 10:00 [1]
ahr:90
backwards, level 1, ramp 1, precor-efx 100rpm. I tried to put this on the lowest level possible, but my hamstring still thought this was a lot harder than walking. So much so that my 15 minutes plan went to 10 and my hamstring had a few minor little muscles pains scattered around afterwards that called out to be stretched - but I'm trying not to stretch until Friday (when I started stretching ~7 weeks ago) so I'll resist that for now. Hopefully this won't cause a relapse, but in any case I think I'll skip the elliptical for another week and just walk in the meantime...
11PM: Update - the leg seems fine, despite not stretching or icing. Phew.
11PM: Update - the leg seems fine, despite not stretching or icing. Phew.
Strength 8:00 [1]
Biceps, shoulders, hip/ankle, light-calf
Monday Apr 17, 2006 #
Swimming 36:53 [2] 1.0 mi (36:53 / mi)
R-tricep still sore, but not too bad - didn't want to push 100% though, but faster & longer than 2 days ago.
Pain: best it's been in quite a while today (after the swim). I can feel it while sitting (and not while standing), but more or less only if I think about it. Pretty darn good.
I'm starting to think that swimming is the magic way to fix this, which helps offset the fact that I still really don't enjoy swimming. I'm even thinking about swiming tomorrow a little.
Talking to Clem Sat. evening, he suggested that the more measured return to activity that can be done on an elliptical trainer is probably better than the marching through the forest in OCIN, or jogging part of the course in FLO that I've tried in the past few months. FLO was definitely bad and OCIN may have been the beginning of a series of events in the latest relapse (which wasn't as severe as the FLO relapse.)
Tomorrow would normally be a long-walk day, but I'm thinking I may be better off doing a long, easy, elliptical trainer thing instead - e.g. really-easy - keep the HR at 80-90 only. For tomorrow, I think a shorter swim + 10 minutes elliptical will do, to be careful, but if that works, I may substitue slow elliptical for walking.
Pain: best it's been in quite a while today (after the swim). I can feel it while sitting (and not while standing), but more or less only if I think about it. Pretty darn good.
I'm starting to think that swimming is the magic way to fix this, which helps offset the fact that I still really don't enjoy swimming. I'm even thinking about swiming tomorrow a little.
Talking to Clem Sat. evening, he suggested that the more measured return to activity that can be done on an elliptical trainer is probably better than the marching through the forest in OCIN, or jogging part of the course in FLO that I've tried in the past few months. FLO was definitely bad and OCIN may have been the beginning of a series of events in the latest relapse (which wasn't as severe as the FLO relapse.)
Tomorrow would normally be a long-walk day, but I'm thinking I may be better off doing a long, easy, elliptical trainer thing instead - e.g. really-easy - keep the HR at 80-90 only. For tomorrow, I think a shorter swim + 10 minutes elliptical will do, to be careful, but if that works, I may substitue slow elliptical for walking.
Saturday Apr 15, 2006 #
Swimming 19:25 [2] 0.5 mi (38:49 / mi)
Right tricep sore from lots of sharp pushing down on the double-jogger handles to turn it yesterday. Had to drag it through the water pretty light, and it wasn't getting better...
Strength 10:00 [1]
Misc. upper body (no tri's), calf, hip, ankle. Some arm stretching, still no legs.
Walking 21:00 [2] 1.65 km (12:44 / km)
ahr:108 max:145 shoes: R-Champion Grey/Orange
Rocky trail - part of Mudfest. Walking back uphill while cheering on various folks incl. Jim Rayburn in 12th and Vadim in 19th, I yelled a lot - really yelled when Vadim went by sent HR to 145??? It was ~135-145 for 30 seconds, and generally 125 on the rest of the uphill.
Pain: Hamstring seems not much worse or better today - not much of a boost from the swim, but I didn't swim hard or long. No pain when standing or laying, starts burning a bit when sitting. Although I'm trying not to sit on it much at all. I'm thinking I may either lay on the floor or raise my computer up onto a shelf or something for work (home office fortunately.)
I haven't been doing any heat or ice since last Sunday - maybe I should do that again. (I did hit two hot tubs since then...?
Pain: Hamstring seems not much worse or better today - not much of a boost from the swim, but I didn't swim hard or long. No pain when standing or laying, starts burning a bit when sitting. Although I'm trying not to sit on it much at all. I'm thinking I may either lay on the floor or raise my computer up onto a shelf or something for work (home office fortunately.)
I haven't been doing any heat or ice since last Sunday - maybe I should do that again. (I did hit two hot tubs since then...?
Friday Apr 14, 2006 #
Strength 3:00 [1]
A little bit of lower back stretching this morning. Basically I've done nothing since last Sunday. Biz. travel & then I couldn't swim this AM because the Y is closed for Good Friday...
Pain: My leg still gets sore when sitting at the office. Not bad when walking around - did a lot of walking & reading on Wed/Thu.
Pain: My leg still gets sore when sitting at the office. Not bad when walking around - did a lot of walking & reading on Wed/Thu.
Note
I spent about 8 hours on my feet today at Hershey Park with the kids, and other walking around. Plus a few hours of sitting in the car. My hamstring was never sore while standing, and only a little sore while sitting. While sitting for 90 minutes on the way home in the car for example, it began to burn mildly after ~15 minutes, but never got worse - definitely there and annoying if I thought about it, but not something that would normally bother me at all - e.g. within the range of normal aches and pains after a run.
Sunday Apr 9, 2006 #
Swimming 36:10 [2] 1.0 mi (36:10 / mi)
Swim a mile after a big meal so I was slow. My hamstring seems to be improved non-trivially in the 24 hours or so after a swim. I'm not sure if that means it's actually healing, or if it's just some exercise-related self pain supression, but it may be helping. Too bad I couldn't get to a pool again for a while...
Friday Apr 7, 2006 #
Swimming 34:15 [3] 1.0 mi (34:15 / mi)
10AM: W/water buoy
Plan:
- I'm repeating roughly what I did in the two weeks preceeding the GA Nav. Cup. I'm interpretting this as alternating days of a mile-swim, and a 30-60 minute slow grass/trail/terrain walk.
- No hamstring stretching
- Misc. weights are okay
- Some lower back stretching that was suggested by the PT yesterday (can't hurt, but not planning to put much time into this.)
Pain (as of 5pm)
- Seems like the leg is happier today. The burning has lessened and spread out (similar to previous relapses). It only a very light burn while standing and a tolerable but annoying burn while sitting (I don't _have_ to stand up.) It
Other stuff:
- I did a `5xheat, ~2x ice, and 2x600mg IB at some point in the last 48 hours.
Plan:
- I'm repeating roughly what I did in the two weeks preceeding the GA Nav. Cup. I'm interpretting this as alternating days of a mile-swim, and a 30-60 minute slow grass/trail/terrain walk.
- No hamstring stretching
- Misc. weights are okay
- Some lower back stretching that was suggested by the PT yesterday (can't hurt, but not planning to put much time into this.)
Pain (as of 5pm)
- Seems like the leg is happier today. The burning has lessened and spread out (similar to previous relapses). It only a very light burn while standing and a tolerable but annoying burn while sitting (I don't _have_ to stand up.) It
Other stuff:
- I did a `5xheat, ~2x ice, and 2x600mg IB at some point in the last 48 hours.
Thursday Apr 6, 2006 #
Other Aerobic 10:00 [1]
ahr:85
@PT: Elliptical, Level 5, 40 rpm. Why so low? Well, it's because my leg is indeed deciding to have a major relapse. Yep. 6 weeks ago, I went ~4 days with no pain, then I ran 10 minutes (carefully) and was burning for a week (up to the hard to sit level). After than, I've done 5 weeks of PT, and very slowly ramped up activity. Apparently 10 minutes elliptical + upper body + 10 minutes elliptical was fine last week, but 15 + upper + 15 was bad. Or maybe it was the orienteering on the weekend, or maybe the Level 7 ellipitcal on Monday. Who the hell knows? Nobody.
So I'm quitting.
Probably just PT for now. Hopefully not the whole idea of running forever. I was thinking I'd just go back to the two weeks before the week in Florida (the last time I was pain-free for a few days), and repeat what I did in those two weeks. Good thing I kept an AP log of all this level 1 crap, so I have a log of what I can repeat that seemed to work.
Not sure how I can ramp up after getting pain-free again. Apparently it's gotta be markedly slower than what I did in Florida.
Oh, and I switched office chairs (with Angelica) to see if it will make a difference.
So I'm quitting.
Probably just PT for now. Hopefully not the whole idea of running forever. I was thinking I'd just go back to the two weeks before the week in Florida (the last time I was pain-free for a few days), and repeat what I did in those two weeks. Good thing I kept an AP log of all this level 1 crap, so I have a log of what I can repeat that seemed to work.
Not sure how I can ramp up after getting pain-free again. Apparently it's gotta be markedly slower than what I did in Florida.
Oh, and I switched office chairs (with Angelica) to see if it will make a difference.
Walking (Treadmill, backwards) 10:00 [1] 0.3 mi (33:19 / mi)
Uphill backwards. Didn't feel too great - took a few minutes of random little pains for it to warm up. And this was easy last week.
Strength (Stretching & some hamstri) 15:00 [1]
Misc. hamstring stretching for PT - the last for a while. I don't think I need to write more about how frustrated I am. It's hard to even think what to write.
Wednesday Apr 5, 2006 #
Strength (Stretching & some hamstri) 5:00 [3]
7PM: 2nd set of H/M/E/S/I- Only 50% arm strength on the Eccentric's due to:
PAIN: By afternoon/evening, it was hard to sit. Burning. Better while standing, but still burning while standing - bad. More later.
PAIN: By afternoon/evening, it was hard to sit. Burning. Better while standing, but still burning while standing - bad. More later.
Strength (Stretch + Ecc. Ham.) 5:00 [1]
9:30pm: H/M/E/S/I. Still a little light on the Ecc. Hams. Usual spot still burning although at least the ice works.
Tuesday Apr 4, 2006 #
Other Aerobic 30:00 [2]
ahr:122 max:130 shoes: R-Champion Grey/Orange
15 minutes before, 15 after strength training & stretching at Gym. Machine 6, level 5, 57 RPM.
PAIN:
Hamstring not great today, but not too bad. Definitely burning still - I should look back as I think a week or two ago I had a few almost normal days. What happened?
PAIN:
Hamstring not great today, but not too bad. Definitely burning still - I should look back as I think a week or two ago I had a few almost normal days. What happened?
Strength (Stretch + Ecc. Ham.) 5:00 [1]
1st HMESI, around noon. Leg already burning non-trivially while sitting.
Monday Apr 3, 2006 #
Strength 5:00 [1]
3PM: Heat/Ecc. Hams/Stretch/Ice - Leg burning by the end of those
Generally today, leg has burned a bit more than yesteday, but I did do hard Elliptical at PT and I was sitting more
Generally today, leg has burned a bit more than yesteday, but I did do hard Elliptical at PT and I was sitting more
Other Aerobic (Elliptical trainer) 10:00 [2]
ahr:130 max:150 shoes: R-Champion Grey/Orange
10AM: @ PT, Level 7, 47.5 rpm
Walking (Treadmill, backwards) 10:00 [1] 0.21 mi (47:37 / mi) +30m 32:59 / mi
ahr:95 shoes: R-Champion Grey/Orange
Just after elliptical
Strength (Stretch & Hams) 15:00 [1]
shoes: R-Champion Grey/Orange
A bunch of the normal stretching, plus the normal bridging, eccentric hamstring & concentric hamstring pushes into table. I tried the concentrics at ~50% effort, 5x20 seconds.
I think the concentric hams plus the hard effort of the elliptical were the roughest on the hamstring - although it seems okay for now (10pm)
and I mentioned the possibilty of starting water running to my PT and she said 'sounds great - just don't do more than 10 minutes'
I think the concentric hams plus the hard effort of the elliptical were the roughest on the hamstring - although it seems okay for now (10pm)
and I mentioned the possibilty of starting water running to my PT and she said 'sounds great - just don't do more than 10 minutes'
Strength 5:00 [1]
Heat/massage/ecc.hams/stretch/ice
Sunday Apr 2, 2006 #
Strength 10:00 [1]
A bunch of misc. stretch & a little icing while hanging around at the Pig. Leg did just a little burning, but more in the morning than during the drive.
Saturday Apr 1, 2006 #
Orienteering 26:00 [1] 2.2 km (11:49 / km)
shoes: O-Mixed purple & black
Reasonably fast walk of the Brown Sprint Champs. Leg had more hamstring muscle soreness than burning during walk. Stretching & iced after. Then did a whole lot of standing and a little more icing while helping in the exchange zone at the Relay Champs. Fun day to be doing so and great to see the top 4 & 8 point DVOA teams take home the Gold (albeit with surprisingly few competitive teams.)