Training Log Archive: WyattIn the 31 days ending Jan 31, 2006:
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Tuesday Jan 31, 2006 #
Swimming (Laps, QC pool) 14:30 [2] 0.54 km (26:51 / km)
Swam in a heated outdoor pool at night - air temp ~55 here in San Diego. Dragged the legs for ~4 laps then noticed a water buoy on the side so used that.
Didn't swim too much as my hamstring has been slowly improving the last few days and I was afraid to reinjure it. It's still sore when walking or sitting, but as long as I walk slow, and get up every hour or so, it's only sore, not annoyingly sore. It felt better for 30 minutes after the swim, but then it felt more sore than normal during part of the evening, but that was after a short period where I walked normal (reasonably fast) speed for a little bit, and it seems okay the next morning? I may swim again tonight. Or maybe just do arm weights.
Didn't swim too much as my hamstring has been slowly improving the last few days and I was afraid to reinjure it. It's still sore when walking or sitting, but as long as I walk slow, and get up every hour or so, it's only sore, not annoyingly sore. It felt better for 30 minutes after the swim, but then it felt more sore than normal during part of the evening, but that was after a short period where I walked normal (reasonably fast) speed for a little bit, and it seems okay the next morning? I may swim again tonight. Or maybe just do arm weights.
Sunday Jan 29, 2006 #
Swimming 21:08 [2] 0.9 km (23:29 / km)
Hamstring still pretty sore. This has been the worst week of the whole injury, with pretty constant soreness/pain, esp. while sitting.
Swam with water buoy and hamstring does feel like it got any worse as a result.
Swam with water buoy and hamstring does feel like it got any worse as a result.
Saturday Jan 28, 2006 #
Walking 10:00 [1] 0.3 mi (33:19 / mi)
shoes: R-Reebok White/Gray/Red
10-20 minutes of tag with the kids (me walking) morning and afternoon.
Leg pretty upset today. Mostly at the hamstring/glute junction area, but some soreness on and off at the old spot too. Partly I think this is the kicking in the pool yesterday, and partly, I think it's the impending rainstorm, expected tomorrow.
Several ices & heats.
I'm thinking that kicking & stength attempts tend to retear some kind of injury in the glute/hamstring as well as the regular hamstring? Probably should go to a PT/doc again.
May swim tomorrow, but definitely with a water buoy.
Leg pretty upset today. Mostly at the hamstring/glute junction area, but some soreness on and off at the old spot too. Partly I think this is the kicking in the pool yesterday, and partly, I think it's the impending rainstorm, expected tomorrow.
Several ices & heats.
I'm thinking that kicking & stength attempts tend to retear some kind of injury in the glute/hamstring as well as the regular hamstring? Probably should go to a PT/doc again.
May swim tomorrow, but definitely with a water buoy.
Strength (Upper body only) 3:00 [1]
High rep, low wt.
Friday Jan 27, 2006 #
Swimming 27:07 [2] 1.25 km (21:42 / km)
My leg continues to improve today - apparently by laying off the strength training. It was almost 100% normal until ~10AM today.
The 'normal' spot - in the center inside of the L-hamstring has barely hurt at all in a week. But the upper hamstring/lower glute still gets sore, esp. when sitting, but not nearly bad as a few days ago though. The injury appears to have changed or progress, or be doing some kind of referred pain or something. Hopefully that's good, because the thing that stopped me from running in the first place isn't bothering me any more.
11am: I kicked more than average while swimming today - we'll see later today and tomorrow morning whether that was a bad idea or not. I've actually picked up (swimming) speed more than I thought, because the new pool I'm using is indeed 25m, not 25yds. It looked a little longer, but I had to go here to figure out that it was indeed not my imagination.
Plan:
If leg stays okay, continue alternating walking and swimming days, possibly adding a few short bits (like 5 seconds each at first) of jogging in the middle of the walks, depending on how the leg feels.
The 'normal' spot - in the center inside of the L-hamstring has barely hurt at all in a week. But the upper hamstring/lower glute still gets sore, esp. when sitting, but not nearly bad as a few days ago though. The injury appears to have changed or progress, or be doing some kind of referred pain or something. Hopefully that's good, because the thing that stopped me from running in the first place isn't bothering me any more.
11am: I kicked more than average while swimming today - we'll see later today and tomorrow morning whether that was a bad idea or not. I've actually picked up (swimming) speed more than I thought, because the new pool I'm using is indeed 25m, not 25yds. It looked a little longer, but I had to go here to figure out that it was indeed not my imagination.
Plan:
If leg stays okay, continue alternating walking and swimming days, possibly adding a few short bits (like 5 seconds each at first) of jogging in the middle of the walks, depending on how the leg feels.
Note
Unfortunately, as I look back through my log, I'm not all that sure that my leg is improving much - I think in part my standards are dropping instead, as I set my sights lower. Still, I'm on an upswing now (last 3 days) - we'll see if it continues.
Note
7PM: Hamstring/glute connector more inflamed than I'd hope for. Already hit it with some heat and some ice. May go try advil and/or alcohol (it is Friday).
Not as bad as a few days ago, but enough to suggest to me that kicking while swimming isn't yet welcome. And come to think of it, kicking while swimming is a lot like the straight-leg hamstring/glute strength training that is more irritating at this point.
Water buoy next time.
Not as bad as a few days ago, but enough to suggest to me that kicking while swimming isn't yet welcome. And come to think of it, kicking while swimming is a lot like the straight-leg hamstring/glute strength training that is more irritating at this point.
Water buoy next time.
Thursday Jan 26, 2006 #
Walking 45:00 [1] 2.0 km (22:30 / km)
ahr:85 shoes: O-Mixed purple & black
Coach Angelica suggested a walk today, and possibly a run. I declined the running part, and walked around a portion of the Fatlands map trying to find every feature on the map. Interesting actually - the contour detail always amazes me there.
And the hamstring/glute was a little sore while walking, but in general continued to get better today. No ice or heat either all day... Maybe I'll go get some heat for it.
And the hamstring/glute was a little sore while walking, but in general continued to get better today. No ice or heat either all day... Maybe I'll go get some heat for it.
Wednesday Jan 25, 2006 #
Swimming 17:20 [2] 0.75 km (23:07 / km)
L-Upper Hamstring fine until 8:30am while sitting in car, when the burn began again. This is expected, because I think yesterday's 4pm strength training did some damage, so it probably will be almost as bad today, because getting better tomorrow.
9AM: Swam At Phoenixville YMCA (bought 1 month pass...) - much cleaner than Bally's. Night & day. They even had pull buoys (much smaller than I had imagined them :) that helped focus on arms only. L-shoulder was pretty much fine, but decided not to push to a whole 25 laps.... a combination of shoulder caution, and boredom. Also water walked 150m...
BTW in a discussion with coach Angelica last night, we kind of figured out that it was feeling pretty good with just walking and playing (incl. a few very short running bursts) with the kids, but then the strength training probably upset it. So I'm off strength for now. Just walking, and swimming.
1PM: It has burned a bit on and off, esp. while sitting on it. Heat at Noon helped. Didn't do any ice yet. Maybe that's next.
9AM: Swam At Phoenixville YMCA (bought 1 month pass...) - much cleaner than Bally's. Night & day. They even had pull buoys (much smaller than I had imagined them :) that helped focus on arms only. L-shoulder was pretty much fine, but decided not to push to a whole 25 laps.... a combination of shoulder caution, and boredom. Also water walked 150m...
BTW in a discussion with coach Angelica last night, we kind of figured out that it was feeling pretty good with just walking and playing (incl. a few very short running bursts) with the kids, but then the strength training probably upset it. So I'm off strength for now. Just walking, and swimming.
1PM: It has burned a bit on and off, esp. while sitting on it. Heat at Noon helped. Didn't do any ice yet. Maybe that's next.
Other Aerobic (Water Walking) 3:00 [1] 0.15 km (20:00 / km)
Note
11PM: No more ice, no more heat, and yet by 11PM it's better than it was last night. The theory that the strength training was too hard is definitely holding up....
Tuesday Jan 24, 2006 #
Walking (Trails, forest, paved) 46:00 [1] ** 2.2 km (20:55 / km) +50m 18:47 / km
shoes: O-Mixed purple & black
Midnight: Last night I was pondering taking Advil to help make sure my leg didn't get inflamed as a result of the strength training. But Coach Angelica said no, so I didn't.
8AM: And the leg was pretty good in the morning anyway. Not 100%, but nothing sore - just a little odd while walking around. By odd I mean it seems to be threatening to start burning, but isn't really...
11AM: Anyway, since the O' walk worked well last Sunday, and was good easy exercise, I decided to do the same thing, and I walked the Fatlands East sprint in ~44 minutes (PR is like 11 something :). The leg wasn't quite as randomly sore as on Sunday (fewer random points of weakness) but it was a little more like it was thinking about burning or something, but didn't really get bad at all. The left lower glute/upper hamstring was the most tired muscle, and I only felt the old 'point' of pain once and not really painful, just stiffness.
Icing now after, as I type this... We'll see how it is at ~3pm, and if it's more or less fine, I'll repeat the strength I did yesterday.
8AM: And the leg was pretty good in the morning anyway. Not 100%, but nothing sore - just a little odd while walking around. By odd I mean it seems to be threatening to start burning, but isn't really...
11AM: Anyway, since the O' walk worked well last Sunday, and was good easy exercise, I decided to do the same thing, and I walked the Fatlands East sprint in ~44 minutes (PR is like 11 something :). The leg wasn't quite as randomly sore as on Sunday (fewer random points of weakness) but it was a little more like it was thinking about burning or something, but didn't really get bad at all. The left lower glute/upper hamstring was the most tired muscle, and I only felt the old 'point' of pain once and not really painful, just stiffness.
Icing now after, as I type this... We'll see how it is at ~3pm, and if it's more or less fine, I'll repeat the strength I did yesterday.
Strength (Isometric Hamstring) 4:00 [1]
(injured)
4PM: the upper hamstring (L, as usual) (and even lower glute) was starting to get a little sore, but that was after several hours of sitting on it. So I did some heat, it felt better, so I did some moderate isometric strength, while walking around watching the kids. And that seemed to hurt a little, so I held back on the intesity a bit (say 30% instead of 50%), but that still would hurt near the end of the 15 second holds, so I only did 8 of each side. These were standing, legs straight, one foot in front of the other pushing the legs front and back.
Note that what hurt was more the upper hamstring/glute.
9PM: Ice doesn't take away all the inflamation any more. This isn't as bad as the day after the Elliptical trainer, but it's as bad as perhaps two or three days after that. So I think I overdid something. Perhaps the isometric strength is too strong? Took 600mg IB to aid the ice in bringing the inflamation back down, and I won't be doing more strength or long walks tomorrow. Tomorrow may well be a whole day off, although if it's fine by evening, I may try the old 10% or so (leg only) isometric strength. I think I went from ~10% to ~50% too fast. Hopefully it's that, and not the light walking around, although I'll probably assess that later once the 10% isometric strength only stuff is working.
And lastly, I need to do some aerobic training again, i.e. swimming. Boring, yes, but it's better than nothing. Perhaps I'll check out the Phoenixville Y tomorrow.
Note that what hurt was more the upper hamstring/glute.
9PM: Ice doesn't take away all the inflamation any more. This isn't as bad as the day after the Elliptical trainer, but it's as bad as perhaps two or three days after that. So I think I overdid something. Perhaps the isometric strength is too strong? Took 600mg IB to aid the ice in bringing the inflamation back down, and I won't be doing more strength or long walks tomorrow. Tomorrow may well be a whole day off, although if it's fine by evening, I may try the old 10% or so (leg only) isometric strength. I think I went from ~10% to ~50% too fast. Hopefully it's that, and not the light walking around, although I'll probably assess that later once the 10% isometric strength only stuff is working.
And lastly, I need to do some aerobic training again, i.e. swimming. Boring, yes, but it's better than nothing. Perhaps I'll check out the Phoenixville Y tomorrow.
Monday Jan 23, 2006 #
Strength (Isometric Hamstring) 5:00 [1]
Early AM I did some heat.
Then about noon I did the same isometric hamstring strength set as last night, same intensity, done today at noon. After a O' walk, some playing with the kids, and the resumption of strength exercises, I'm feeling like this may be recovering!
Then about noon I did the same isometric hamstring strength set as last night, same intensity, done today at noon. After a O' walk, some playing with the kids, and the resumption of strength exercises, I'm feeling like this may be recovering!
Note
And then the burning sets in. About 2-3 hours after the strength set, my left leg starts burning again. Not that bad, and ice gets rid of most of it. But the worst in a week at least...
Strength 5:00 [1]
But I'm hoping that was just some randomness, so I iced again, and it went away again. Then I did some heat.... then later I did another set of the same strength, followed immediately by ice. And now 20 minutes later, it's okay.
Sunday Jan 22, 2006 #
Orienteering (Walking, with kids) 55:00 [1] *** 1.9 km (28:57 / km) +20m 27:30 / km
Walked a photo-O'/score O' with the kids, had to carry them over a stream and muddy areas a few times and step over a bunch of stuff that my L-hamstring felt randomly weak on, but the leg was fine after, all night, the next morning...
Strength 5:00 [1]
Decided I should do some strength work again, and not drop that, so did isometric strength, 10x15 seconds, laying on back, both heels pushing down, not quite hard enough to left butt off the ground. Then 10x15 seconds, laying on back with legs bent and up on chair, pushing down heels to slightly raise butt off ground.
Little motion so it's mostly isometric. Iced after, and heat before sleep, just to do things, and hamstring was good.
Little motion so it's mostly isometric. Iced after, and heat before sleep, just to do things, and hamstring was good.
Saturday Jan 21, 2006 #
Note
(rest day)
Similar set of short fast walks and various mini-strength work as I climbed and marched around a playground playing tag with AJ & Oriana. Again, thought I was playing a little rough with my hamstring, but it was fine that evening and the next day...
Friday Jan 20, 2006 #
Walking (Grass & sidewalk) 16:00 [1] 0.95 km (16:51 / km) +5m 16:25 / km
shoes: R-Reebok White/Gray/Red
A leisurely stroll on a beautiful rest day. Left hamstring was almost normal - the hip-connector side of the hamstring was the slightly sore during part of the walk, but not bad. The leg definitely felt imperfect. Strangely though I was thinking that it's not like there is a certain amount of effort that always makes it sore. It could feel a little sore once or twice during walking. And while walking to the ultrasound last week, it definitely got (very lightly, but specifically) sore in the normal spot, but after all the poking of the ultrasound, it didn't hurt any more and I had to pull the leg (hamstring) pretty hard against the other leg (quad...) (both legs at 90 degrees or so) to get it to be even a little sore again, so I could pinpoint the spot for the doctor...
Not sure what that means about what this is or what I should do though. Sticking to the plan for now.
Not sure what that means about what this is or what I should do though. Sticking to the plan for now.
Strength (Isometric Hamstring) 6:40 [1]
Same as Wednesday, zero added weight.
Note
Some kicking of a ball, fast walking, perhaps a few jogging steps, and leaning over to grab a ball several times, while playing with the kids. Intentionally trying not to do anything too hard to my hamstring, but still I used it more than I have in a while and it definitely felt many random points of weakness during the hour or so... Was fine that evening and the next day, so apparenlty this wasn't too bad.
Thursday Jan 19, 2006 #
Swimming 6:58 [2] 0.17 mi (40:55 / mi)
Aiming for 15 laps, but L shoulder got sore again during 6th so I quit. Very little kicking.
Other Aerobic (Water Walking) 9:58 [1] 0.2 mi (49:49 / mi)
Marching back and forth, deeper water than yesterday as someone had overfilled the pool. At least it was cleaner - it was quite cloudy on Monday. But my 2-week trial membership ran out today. Most likely I could go back tomorrow and they wouldn't check, but one lady always checks, and she was there today and noticed it was my last day... Tomorrow is a rest day, then we'll see.
Strength 10:00 [1]
Isometric holds of hamstring - leg bent while standing, and leg straight out behind, in a crawl position. Alternating legs, no weight, 10x15 second holds.
Hamstring has a few minor sore spots a few hours later, but a little ice knocked that back. And that's bascially normal for evenings these days, regardless of the exercise level, so I don't think yesterday or today's isometrics are doing anything to set it back.
Hamstring has a few minor sore spots a few hours later, but a little ice knocked that back. And that's bascially normal for evenings these days, regardless of the exercise level, so I don't think yesterday or today's isometrics are doing anything to set it back.
Strength (Isometric Hamstring) 10:00 [1]
Late evening, same as earlier in the day. L-hamstring mildly sore/weak in a few random spots. Not too concerned, but too 400mg IB before bed anyway. Getting a sore throat too...
Wednesday Jan 18, 2006 #
Swimming 15:32 [3] 0.4 mi (38:49 / mi)
5 lap warmup, planned another 15, but after 7 my L-shoulder was getting sore on the last 2 laps, and wouldn't shake or stretch out. Since I don't want to break my backup exercise method, I bailed early. Some very light kicking. L-hamstring almost totally fine all day and during this exercise.
Other Aerobic (Water Walking) 5:06 [1] 0.1 mi (50:59 / mi)
4ft, like yesterday, but added a half lap and walked faster.
Strength (Isometric Hamstring - Ver) 6:40 [1]
10x10 seconds, alternating legs.
First stand with one leg bent to 90 degrees. No weight (other than pants - not even shoes.)
The lay on bed with legs behind and hold one straight out. Same 10x10 seconds alternating legs.
On the straight leg one, L & R side were identical. On the 90 degree one, the L hamstring was a tiny bit unhappy. Couldn't really call it pain, but perhaps it's a warning that it doesn't even want to do that yet? I doubt it, but I won't know for sure until tomorrow.
Ice after, then another hour later, some heat...
First stand with one leg bent to 90 degrees. No weight (other than pants - not even shoes.)
The lay on bed with legs behind and hold one straight out. Same 10x10 seconds alternating legs.
On the straight leg one, L & R side were identical. On the 90 degree one, the L hamstring was a tiny bit unhappy. Couldn't really call it pain, but perhaps it's a warning that it doesn't even want to do that yet? I doubt it, but I won't know for sure until tomorrow.
Ice after, then another hour later, some heat...
Tuesday Jan 17, 2006 #
Swimming 22:12 [2] 0.57 mi (38:58 / mi)
L-hamstring nearly 100% normal for most of the day.
Other Aerobic 5:00 [1] 0.09 mi (55:30 / mi)
ahr:100
Water walking, ~4 ft. deep with arms helping...
Leg felt fine. I'm not sure if Bally's (my current pool) will let me switch from the 2-week free pass to the 8-week free pass - a quick question on that today got a no, but I didn't have time to press the issue. The 2-week pass is over after 1/19...
Leg felt fine. I'm not sure if Bally's (my current pool) will let me switch from the 2-week free pass to the 8-week free pass - a quick question on that today got a no, but I didn't have time to press the issue. The 2-week pass is over after 1/19...
Note
(injured)
Plan, Slightly updated and brought forward
1/18: Swim 20 laps, water-walk 3 laps, leg-weight-only isometric strength (10x10x4)
1/19: Swim 15 laps, water-walk 6 laps, leg-weight-only isometric strength (2x15x10x4)
1/20: Relative rest: Swim 10 laps, water-walk 3 laps, leg-weight-only isometric strength (10x10x4)
1/21-1/25, continue ramping up isometric strength (maintaining zero pain level), and water walking
1/26 reassess, but generally: when isometric strength is at max.-effort, no-pain, try hamstring curls on machine, ~15 reps, low weight, increasing only when if can be done with zero-pain.
2/4-2/10: If hamstring is feeling near full strength, try a few short runs?
2/11-2/17: a few 20-60 minute runs?, max intensity 3, trying at least one forest runs.
2/18-19: GA A-event...
1/18: Swim 20 laps, water-walk 3 laps, leg-weight-only isometric strength (10x10x4)
1/19: Swim 15 laps, water-walk 6 laps, leg-weight-only isometric strength (2x15x10x4)
1/20: Relative rest: Swim 10 laps, water-walk 3 laps, leg-weight-only isometric strength (10x10x4)
1/21-1/25, continue ramping up isometric strength (maintaining zero pain level), and water walking
1/26 reassess, but generally: when isometric strength is at max.-effort, no-pain, try hamstring curls on machine, ~15 reps, low weight, increasing only when if can be done with zero-pain.
2/4-2/10: If hamstring is feeling near full strength, try a few short runs?
2/11-2/17: a few 20-60 minute runs?, max intensity 3, trying at least one forest runs.
2/18-19: GA A-event...
Monday Jan 16, 2006 #
Swimming 29:23 [2] 0.71 mi (41:22 / mi)
L-hamstring felt totally normal all morning, and I did a good job of simply dragging it through the pool (and did a little kicking part of the time with the R-leg). Still, it wasn't 100% in the afternoon (thus far), but it was pretty good - better even that yesterday's occasional weirdness.
Sunday Jan 15, 2006 #
Note
(rest day)
Nothing at all. Leg hamstring had various points of sporadic minor pain/weakness, but was generally pretty good, esp. given the pain during exercise the day before.
Saturday Jan 14, 2006 #
Swimming warm up/down 19:02 [2] 0.45 mi (42:18 / mi)
warmup, plus 3 x 150 yd intervals, w/150yd rest
3:01, 3:05, 3:10
9:16 total, 19:02 btwn
3:01, 3:05, 3:10
9:16 total, 19:02 btwn
Swimming intervals 9:16 [3] 0.26 mi (35:41 / mi)
I think I was wiggling my legs a little too much on the 2nd interval, as my leg was a little sore once or twice during that interval, and during the rest laps afterward. But it seemed to largely recover. Not to 100% though, so I iced when I got home.
Friday Jan 13, 2006 #
Note
Plan:
1/13: Ultrasound, and No Cortisone after all
1/13-1/17: Swim-only
1/18-1/25, start ramping up isometric strength*, add some light water walking, and keep swimming
1/18: 1x, do 10x 10-second zero-pain isometric holds at straight & bent positions, both-legs for symmetry (L-leg first, then R-at same (low) effort)
1/19+: 2x per day, do 15 x 10-second holds, each side separate
1/26 reassess, but generally:
when isometric strength is at max.-effort, no-pain, try hamstring curls on machine, high rep, low weight, increasing only when if can be done with zero-pain.
2/4-2/10: If hamstring is feeling near full strength, try a few short runs?
2/11-2/17: a few 20-60 minute runs?, max intensity 3, trying at least one forest runs.
2/18-19: GA A-event...
Although the GA & FL events can drop off the racing schedule if hamstring isn't ready to race.(or drop to non-Blue, and easy, rehab training run effort, if hamstring is ready for that, but not racing...)
1/13: Ultrasound, and No Cortisone after all
1/13-1/17: Swim-only
1/18-1/25, start ramping up isometric strength*, add some light water walking, and keep swimming
1/18: 1x, do 10x 10-second zero-pain isometric holds at straight & bent positions, both-legs for symmetry (L-leg first, then R-at same (low) effort)
1/19+: 2x per day, do 15 x 10-second holds, each side separate
1/26 reassess, but generally:
when isometric strength is at max.-effort, no-pain, try hamstring curls on machine, high rep, low weight, increasing only when if can be done with zero-pain.
2/4-2/10: If hamstring is feeling near full strength, try a few short runs?
2/11-2/17: a few 20-60 minute runs?, max intensity 3, trying at least one forest runs.
2/18-19: GA A-event...
Although the GA & FL events can drop off the racing schedule if hamstring isn't ready to race.(or drop to non-Blue, and easy, rehab training run effort, if hamstring is ready for that, but not racing...)
Note
Just got back from the Dr. Nazarian Ultrasound. Generally good news. They were able to localize the pain quite specifically, to the muscle-tendon junction of the Semimembranosus (or was it Semitendinosus?) hamstring. And they didn't see anything wrong with it - which means there is no visible scar tissue, or tear - where visible means about 2mm... It's just a normal 'strain' that needs normal strain treatments - and there's no reason to believe a cortisone shot would do anything to help the recovery (although it would hurt less for a week or so.) Now for some web research on the variety of recommendations for treating such a sprain.
Open questions:
Ibuprofin or not? Hamstring curls, or light walking/jogging? Low-reps, or higher-reps with less weight? Short jogs, or long walks?
I'm still planning on swim only for the next few days, but then I'll probably want to start some walking/short-jogs, and/or hamstring strength...
Open questions:
Ibuprofin or not? Hamstring curls, or light walking/jogging? Low-reps, or higher-reps with less weight? Short jogs, or long walks?
I'm still planning on swim only for the next few days, but then I'll probably want to start some walking/short-jogs, and/or hamstring strength...
Swimming 28:38 [1] 0.71 mi (40:19 / mi)
2-week trial membership expires on 1/19, so I'll have to try to switch to the other membership then...
Thursday Jan 12, 2006 #
Note
Saw Dr. Bruce Hopper, a Sports Medicine Phisiologist. He said it's apparently a Chronic L Hamstring Strain (yep), and a good next step is a fancy active Ultrasound (not an MRI). In the active Ultrasound, they have me move the leg and use the affected muscle to help see how the muscle moves, and it'll help see where the muscle, scar-tissue, and muscle-gaps are. If that confirms a lump of scar tissue that isn't healing well (has gaps btwn the scar tissue and the muscle when I tense the muscle), they'll inject cortisone during the same ultrasound office visit. The cortisone is supposed to make the scar tissue more flexible, so that the muscle can move more without re-tearing at the edges of the scar tissue. Something like that.
He said that might take a week or three to get in to see the fancy-ultrasound-guy (Dr. Nazarian @ Jefferson at 909 Walnut in Philly), but I was frelxible/eager/lucky so I'm seeing him at 1:45p tomorrow.
More swimming is up for this afternoon and tomorrow morning... then after the shot I've gotta be extra careful for the next few days not to strain the hamstring (lest I rip it apart ala the (minor) cortisone risk :). Then I'll probably just swim for another week and try some slow ramp-up of hamstring strength activities.
He said that might take a week or three to get in to see the fancy-ultrasound-guy (Dr. Nazarian @ Jefferson at 909 Walnut in Philly), but I was frelxible/eager/lucky so I'm seeing him at 1:45p tomorrow.
More swimming is up for this afternoon and tomorrow morning... then after the shot I've gotta be extra careful for the next few days not to strain the hamstring (lest I rip it apart ala the (minor) cortisone risk :). Then I'll probably just swim for another week and try some slow ramp-up of hamstring strength activities.
Swimming 29:34 [3] 0.71 mi (41:38 / mi)
25 laps - 5 warmup, then 20 swim. Pace varied from 6:00 to 5:40 for each 5 laps... A little more kicking than yesterday - just because it didn't hurt at all, not to try to do something hard.
Wednesday Jan 11, 2006 #
Swimming (Swim) 12:00 [1] 0.25 mi (48:02 / mi)
ahr:115 max:160
Check out that Max. HR! That was swimming one lap hard, mostly dragging the legs, in 1:06 (after some other swimming.
I think I can do this swimming thing, for cross-training/fitness while my hamstring does its thing.
BTW I couldn't find a pull-buoy, but I could hang my feet/ankles on a noodle and drag that. I think I can swim with little leg motion and keep the legs afloat though as the noodle thing was a little awkward.
Did ~12 minutes of swimming, and 8 minutes of water aerobics. Couldn't find my old goggles and swimming w/o them was tough on the eyes. So I bought some afterwards, for tomorrow.
Oh, and I found a free 8-week Bally's pass to extend my 2-week pass (via an web ad of all things - not on AP.) See here: http://health.discovery.com/convergence/bodychalle... if you'd like a free* Bally's pool/gym for the next 8 weeks... (*assuming you feel strong enough to resist the required first-visit sales pitch.)
I think I can do this swimming thing, for cross-training/fitness while my hamstring does its thing.
BTW I couldn't find a pull-buoy, but I could hang my feet/ankles on a noodle and drag that. I think I can swim with little leg motion and keep the legs afloat though as the noodle thing was a little awkward.
Did ~12 minutes of swimming, and 8 minutes of water aerobics. Couldn't find my old goggles and swimming w/o them was tough on the eyes. So I bought some afterwards, for tomorrow.
Oh, and I found a free 8-week Bally's pass to extend my 2-week pass (via an web ad of all things - not on AP.) See here: http://health.discovery.com/convergence/bodychalle... if you'd like a free* Bally's pool/gym for the next 8 weeks... (*assuming you feel strong enough to resist the required first-visit sales pitch.)
Other Aerobic (Water Aerobics) 8:00 [1]
Tuesday Jan 10, 2006 #
Other Aerobic (Various Upper Body) 30:00 [1]
ahr:105 max:135
A max. HR of 135? Clem was right. Boxing is pretty good. Plus, extrapolating from my water exercise thing that faster easier movement was good, basically any faster, repetitive upper body arm exercises were good. I'm sure some of the strange stuff I did was a boxing drill of some kind. (The rest may have just been strange :) I also did some 'rowing' and bench presses on the weight machine, with low weight - just a few minutes of reps. The repititve bench press hit the 120's too...
L-hamstring was better today than yesterday. I had a more normal day physically - only stairs were walked in a slow/careful mode, and probably not even every time - and my leg hurt less. No sharp pains, and only a little light burn, and/or very light pain/weakness. (By weakness I mean that sometimes light motions (of, say walking, or leaning while doing arm exercises) made fairly normal muscle-soreness-like mini-pains along the lines of what I'd previously have expected with much harder exercise.)
L-hamstring was better today than yesterday. I had a more normal day physically - only stairs were walked in a slow/careful mode, and probably not even every time - and my leg hurt less. No sharp pains, and only a little light burn, and/or very light pain/weakness. (By weakness I mean that sometimes light motions (of, say walking, or leaning while doing arm exercises) made fairly normal muscle-soreness-like mini-pains along the lines of what I'd previously have expected with much harder exercise.)
Note
How am I doing on my 1/5 plan?
- No stretching? - check. Even rowing with legs flat on floor I could feel the hamstring, and while it asked for a stretch, I haven't even been tempted for the last two days.
- No hamstring exercise? - mostly check. Even walking around normally now causes some exertion-based-pain, but that's better than 1/6, so...
- No massage? check. It hasn't been nearly as achy today as it was on the 6th & 7th, so the urge to massage it is much reduced.
- Heat & ice? some. Still doing this maybe once a day. Yesterday & today it was alternating hot/cold packs.
- Cardio work? trying. Still haven't found something I can do regularly, and intensly enough w/o boredom. Perhaps after another few days or week of 'healing', I'll be able to swim with some very light kicking which will help with some cardio effort.
- MRI? have doc' appt for 1/12, and ask for MRI then.
- No stretching? - check. Even rowing with legs flat on floor I could feel the hamstring, and while it asked for a stretch, I haven't even been tempted for the last two days.
- No hamstring exercise? - mostly check. Even walking around normally now causes some exertion-based-pain, but that's better than 1/6, so...
- No massage? check. It hasn't been nearly as achy today as it was on the 6th & 7th, so the urge to massage it is much reduced.
- Heat & ice? some. Still doing this maybe once a day. Yesterday & today it was alternating hot/cold packs.
- Cardio work? trying. Still haven't found something I can do regularly, and intensly enough w/o boredom. Perhaps after another few days or week of 'healing', I'll be able to swim with some very light kicking which will help with some cardio effort.
- MRI? have doc' appt for 1/12, and ask for MRI then.
Monday Jan 9, 2006 #
Other Aerobic 23:00 [1]
ahr:100 max:120 slept:7.5
Walking back and forth in the 'walking/rehab' lane at the pool, while boxing the water and doing other arm exercises, with an HR monitor. The boxing was the best cardio work actually touching 120 for bit, and generally in the 110's. (Still 1, but at least something.) Basically the faster the motion and (accordingly) the lower the resistance, the better the workout. At least among the things I was doing today (e.g. open hand was harder, but lower HR, than a fist.) Hopefully I didn't overdo the slow walking in the water part. I certainly tried to avoid really using my legs for anything harder than walking around on land would be - but that was still useful for HR, as it probably adds a few BPM to be walking instead of sitting or leaning against a wall.
Note
Hamstring was 95% in the morning, slowly degrading to a mild burning/light-aching by the evening. Definitely improved vs. the 6th (the worst day) but not much better than yesterday.
Got a doc' appt. for Thu. "Rothman institute" which apparently has their own MRI... (I skipped an appt. on Dec. 29th with them - in retrospect, I probably should've gone, but I was on an apparent up-trend then so I didn't...)
Got a doc' appt. for Thu. "Rothman institute" which apparently has their own MRI... (I skipped an appt. on Dec. 29th with them - in retrospect, I probably should've gone, but I was on an apparent up-trend then so I didn't...)
Sunday Jan 8, 2006 #
Other Aerobic 15:00 [1]
A variety of upper body weights in the basement, low weight, high rep's.
Some balance work on right leg - although I'm afraid to do any right-leg exercise lest I build up an asymmetry. I've heard it's better to let both legs atrophy to maintain the symmetry. Darnit.
Some balance work on right leg - although I'm afraid to do any right-leg exercise lest I build up an asymmetry. I've heard it's better to let both legs atrophy to maintain the symmetry. Darnit.
Note
Walked around VF park, intentionally quite slowly, with the kids, including up and around a hillside in the forest on and off for ~90 minutes (while other's at AK's birthday run looped around Clem's Blue course - which Clem hammered quite well on, pulling Speedy along for most of the way.) Hamstring was only slightly upset a few times during my walk, and that's using the lowest threshold of pain variation* that I can detect. (*i.e. something related to movement - more than the constant light ache/burn).
Hamstring was pretty good today for the most part, with no sharp pains and only up to a little burning/aching in the evening (although it wasn't 100% in the morning, as it was before the Elliptical trainer experiment.)
Then, while carrying a reluctant AJ up to bed, I apparently strained my left hamstring as it gave me a quick, sharp (not esp. bad, but quite localized) pain. It tweaked at that spot a few times between that and bed, but didn't otherwise get much more achy.
Hamstring was pretty good today for the most part, with no sharp pains and only up to a little burning/aching in the evening (although it wasn't 100% in the morning, as it was before the Elliptical trainer experiment.)
Then, while carrying a reluctant AJ up to bed, I apparently strained my left hamstring as it gave me a quick, sharp (not esp. bad, but quite localized) pain. It tweaked at that spot a few times between that and bed, but didn't otherwise get much more achy.
Saturday Jan 7, 2006 #
Note
Today it's a little better. Only now, at noon, sitting, can I start feeling it again. Better stand up, or lay down :)
Other Aerobic (Upper body @ gym) 20:00 [1]
max:120 (injured)
A variety of upper body strength-like things (weights @ 1/2 the level I'd do them) until tired/sore (e.g. 2 minutes of 10 lb each arm curls.) Rotating through a variety of things. A rowing motion was indeed the most tiring, and HR hit 120 during that. Perhaps as my arms get more comfortable with the variety of stuff I'm throwing at them, this kind of workout will last more than 20 minutes.
My leg: got slowly worse from the Noon log through now (the 9pm log). The whole area from the center of the hamstring up through the glute just got lightly achy/burning. I am trying some wierd topical creme from Vadim (Lithuanian - can even read what's in it... :) - maybe that's the cause of the burning? It gets much better if I don't have any pressure on that area - e.g. lying on my stomach, or either side actually (lying on the side of the L-leg isn't bad.)
My leg: got slowly worse from the Noon log through now (the 9pm log). The whole area from the center of the hamstring up through the glute just got lightly achy/burning. I am trying some wierd topical creme from Vadim (Lithuanian - can even read what's in it... :) - maybe that's the cause of the burning? It gets much better if I don't have any pressure on that area - e.g. lying on my stomach, or either side actually (lying on the side of the L-leg isn't bad.)
Friday Jan 6, 2006 #
Note
By the time I went to sleep last night, but hamstring was twitching and sore in the normal spot. I'm not sure it the twitching is especially bad, but it doesn't seem especially good. I suspect that means the "Will-the-elliptical-trainer-help?" test failed.
I took 600mg IB when I went to sleep, and while it was much better in the morning, it wasn't pain-free (as it had usually been in the past). It was doing some light twitching/soreness. Much less than last night before bed at least...
Time to work on the comment at the end of Jan. 5.
I took 600mg IB when I went to sleep, and while it was much better in the morning, it wasn't pain-free (as it had usually been in the past). It was doing some light twitching/soreness. Much less than last night before bed at least...
Time to work on the comment at the end of Jan. 5.
Other Aerobic (Upper body in pool) 20:00 [1]
ahr:90 max:98
This was the worst day so far in this injury. Or at least tied for worst. Even on waking up, my L-hamstring/glute was a little sore, and it got slowly achier all day. Strangely, as happened once before in this injury the achiness was largely up in the lower-glute, even though the occasional sharper pain and 'twitching' (which happened once today) was still back at the spot in the middle of the hamstring. Yuck.
Did a good job of doing nothing to the hamstring today (aside from walking around.) Sitting actually made it relatively sore.
Late PM workout was a bunch of upper body strength-like motions in the pool until my arms were getting sore, and I was bored. Not getting anywhere near good HR... bummer. Maybe I should swim laps. Not sure if that would even help w/o legs.
Did a good job of doing nothing to the hamstring today (aside from walking around.) Sitting actually made it relatively sore.
Late PM workout was a bunch of upper body strength-like motions in the pool until my arms were getting sore, and I was bored. Not getting anywhere near good HR... bummer. Maybe I should swim laps. Not sure if that would even help w/o legs.
Thursday Jan 5, 2006 #
Running (Sidewalk) 2:06 [1] 0.3 km (7:00 / km) +3m 6:40 / km
shoes: R-Reebok White/Gray/Red
Heat, then very light run set - plan more running this PM. Hamstring totally fine this morning, only very mildly sore after the running (fine during the running.)
Walking 7:30 [1] 0.75 km (10:00 / km) +7m 9:33 / km
shoes: R-Reebok White/Gray/Red
Strength (Hamstring, hip, ankle, ar) 15:00 [1]
slept:8.5
Hamstring: 3x18 bent, 1x18 straight - can't go far straight with Blue band - just 1.5 feet length past the bar (2xfoot lenght was sore yesterday.)
Light ankle. Some random arms for variety.
Light ankle. Some random arms for variety.
Other Aerobic 13:00 [1] 1.1 mi (11:49 / mi)
ahr:105 max:115 shoes: R-Reebok White/Gray/Red
Elliptical trainer - one for 2 minutes another for 11 (a full "mile".)
So I went to Bally's on a two-week Internet "free" pass. They were open for 75 minutes, but after the tour and the attempt to sell me a membership I had 30 minutes to workout. Mostly I just wanted to try a few different things to see how they worked with my hamstring. They didn't have any stair climber things, and I forgot to try a bike though.
So I went to Bally's on a two-week Internet "free" pass. They were open for 75 minutes, but after the tour and the attempt to sell me a membership I had 30 minutes to workout. Mostly I just wanted to try a few different things to see how they worked with my hamstring. They didn't have any stair climber things, and I forgot to try a bike though.
Note
(injured)
A lot of thinking about this injury today, and some good discussion on this log, and with Angelica. I've decided a few things.
Since:
a) this has never hurt much,
b) this was going consistently downhill while running for the first few weeks of the injury, and
c) it's still pain-free while walking, before I do some exercise for the day
I think I need to totally stop doing anything that hurts the hamstring at all. There is probably some kind of minor tear, and it's trying to heal, and then I exercise or stretch just enough that I tear it again.
So:
Stretching is cancelled. Totally. Sure it feels better for a while afterward, and PT's recommended it all over the place, but at this point, it's a tear right? So why retear it by stretching? I already have more hamstring flexibility than most runners, so I should just let the darn thing heal. Sure, perhaps it'll even heal slightly shorter than it was because I stop stretching. So what. The primary thing is to let it heal, and once it's solid again, I can stretch it without retearing it, to regain flexibility.
All attempts at any exercise for the hamstring are cancelled for a full week. No strength work, no exercise-walking, no 100m jogs. There is no aerobic benefit to any of that, and the restrengthing benefit of that is totally dubious, because I keep doing it just enough so that my leg hurts on and off for the rest of the day.
Don't do what I normally do. I never seem to have medium term muscle/tendon injuries (ankles aside). I either have things that resolve in a few days or a week with me doing nothing, or they last for months. So it's quite possible, that my normal mode of operation for dealing with an injury is bad. Very bad.
No massage.
When you've got scar tissue, a massage if often done to help it out, and it feels good. Even now, when it's still pretty early in the injury (I think), it helps relieve the pain to massage the area. But the area is a mass of muscle tissue with some damage that is try to heal. Stop messing with it. Again, this is related to the fact that it tends to feel 100% in the morning, and then after exercise, it's (very mildly, on/off) annoyed for the rest of the day. It heals after 8 hours doing almost nothing. Don't touch it.
So what is okay?
Heat and ice, don't seem like they could do much harm, especially to a muscle so big/deep so I can't burn/freeze it easily, so if I want to do those, I can, and I probably will.
Upper-body-only cardio & strength work. As much as I can stand is fine. I may hit the pool (at Bally's for the next 2 weeks) and do some arm only work - maybe freestyle drag-the-dead-legs, or some more random stuff I did in a water aerobics class (during the last long term injury.) And for strength, I guess I could find my old list and do all the upper body stuff.
Part of this is to reduce the cardio fitness lost, and part of it is because I think after good-exercise, your body has to go out and do light-healing of those other muscles, and whatever process your body goes through to do that may be beneficial to the healing process of other muscles that just happen to be in the same greater bio-chemical environment (just my 2c, not a well-founded notion here...)
Go get an MRI
Like Clem suggests, it would be good to know what's going on. My health insurance company seems to let me go see tons of different people, and pay for most of it, but they save on costs by keeping the processes obscure - so I'll just have to dig through those processes.
I wonder what a PT (like Barbie?) would think about my injury recovery plan?
Since:
a) this has never hurt much,
b) this was going consistently downhill while running for the first few weeks of the injury, and
c) it's still pain-free while walking, before I do some exercise for the day
I think I need to totally stop doing anything that hurts the hamstring at all. There is probably some kind of minor tear, and it's trying to heal, and then I exercise or stretch just enough that I tear it again.
So:
Stretching is cancelled. Totally. Sure it feels better for a while afterward, and PT's recommended it all over the place, but at this point, it's a tear right? So why retear it by stretching? I already have more hamstring flexibility than most runners, so I should just let the darn thing heal. Sure, perhaps it'll even heal slightly shorter than it was because I stop stretching. So what. The primary thing is to let it heal, and once it's solid again, I can stretch it without retearing it, to regain flexibility.
All attempts at any exercise for the hamstring are cancelled for a full week. No strength work, no exercise-walking, no 100m jogs. There is no aerobic benefit to any of that, and the restrengthing benefit of that is totally dubious, because I keep doing it just enough so that my leg hurts on and off for the rest of the day.
Don't do what I normally do. I never seem to have medium term muscle/tendon injuries (ankles aside). I either have things that resolve in a few days or a week with me doing nothing, or they last for months. So it's quite possible, that my normal mode of operation for dealing with an injury is bad. Very bad.
No massage.
When you've got scar tissue, a massage if often done to help it out, and it feels good. Even now, when it's still pretty early in the injury (I think), it helps relieve the pain to massage the area. But the area is a mass of muscle tissue with some damage that is try to heal. Stop messing with it. Again, this is related to the fact that it tends to feel 100% in the morning, and then after exercise, it's (very mildly, on/off) annoyed for the rest of the day. It heals after 8 hours doing almost nothing. Don't touch it.
So what is okay?
Heat and ice, don't seem like they could do much harm, especially to a muscle so big/deep so I can't burn/freeze it easily, so if I want to do those, I can, and I probably will.
Upper-body-only cardio & strength work. As much as I can stand is fine. I may hit the pool (at Bally's for the next 2 weeks) and do some arm only work - maybe freestyle drag-the-dead-legs, or some more random stuff I did in a water aerobics class (during the last long term injury.) And for strength, I guess I could find my old list and do all the upper body stuff.
Part of this is to reduce the cardio fitness lost, and part of it is because I think after good-exercise, your body has to go out and do light-healing of those other muscles, and whatever process your body goes through to do that may be beneficial to the healing process of other muscles that just happen to be in the same greater bio-chemical environment (just my 2c, not a well-founded notion here...)
Go get an MRI
Like Clem suggests, it would be good to know what's going on. My health insurance company seems to let me go see tons of different people, and pay for most of it, but they save on costs by keeping the processes obscure - so I'll just have to dig through those processes.
I wonder what a PT (like Barbie?) would think about my injury recovery plan?
Wednesday Jan 4, 2006 #
Running (Sidewalk) 6:44 [1] 1.0 km (6:44 / km) +10m 6:25 / km
(injured) shoes: R-Reebok White/Gray/Red
500m, then 5x(200m run, 100m walk). Left leg was totally fine before this, and is achy now a few hours afterwards. I need to go do some strength work, then probably ice & advil.
Walking warm up/down 11:06 [1] 1.0 km (11:06 / km)
shoes: R-Reebok White/Gray/Red
Strength (Hamstring, hip, ankle) 15:00 [1]
PM: Hamstring is definitely achy today vs. almost totally fine yesterday. But it's better than 2 days ago, with a harder/longer run.
One more late PM set of heat & hamstrings.
One more late PM set of heat & hamstrings.
Tuesday Jan 3, 2006 #
Walking warm up/down 13:00 [1] 1.2 km (10:50 / km)
slept:8.0 (injured) shoes: R-Reebok White/Gray/Red
PM: L-leg felt pretty much fine all day, so I decided to walk this afternoon, with a 'light' day of running. It still felt a little off while walking near the end, and running, but not bad. We'll see tonight.
Strength (Hamstring) 9:00 [1]
(injured)
AM: 3x18, slow eccentric
Running (Sidewalk) 2:18 [1] 0.3 km (7:40 / km) +3m 7:18 / km
(injured)
PM: 3x100m, w/100m walking rest
No heat before, a little ice and stretching after.
No heat before, a little ice and stretching after.
Strength (Hamstring, hip, ankle) 15:00 [1]
(injured)
Late PM: 3x18 hamstring, decent hip & ankle set
L-hamstring doing pretty well today. Very little achiness, and only a few mild dull pains during the run & strength.
L-hamstring doing pretty well today. Very little achiness, and only a few mild dull pains during the run & strength.
Monday Jan 2, 2006 #
Walking warm up/down 10:00 [1] 0.9 km (11:07 / km)
shoes: R-Champion Grey/Orange
Running 5:00 [1] 0.7 km (7:09 / km) +7m 6:48 / km
(injured)
Super slow on sidewalk again - 1 minute on, 1 minute off - not ramping up volume at all vs. yesterday. The leg felt better during the run than yesterday, but both yesterday and today it was a little achy on and off.
Strength (Hamstring) 9:00 [1]
3x18 hamstring bent
Walking warm up/down (Treadmill) 5:00 [1] 0.24 km (20:50 / km) +24m 13:53 / km
shoes: R-Reebok White/Gray/Red
PM: Warmup for 2nd set of strength
Strength (Hamstring, hip, ankle) 15:00 [1]
(injured)
PM: 3x18 hamstring, normal hip, and trying some new ankle strength stuff on a wobble-pad-thing I bought.
L Hamstring & lower outside glute are achy more on than off this evening. I wonder if it's just the rain, or perhaps I should take a day off running tomorrow. I think I'll do that.
L Hamstring & lower outside glute are achy more on than off this evening. I wonder if it's just the rain, or perhaps I should take a day off running tomorrow. I think I'll do that.
Sunday Jan 1, 2006 #
Strength (Hamstring, hip, ankle) 12:00 [1]
AM: Heat, hamstring (3x18, bending knee with band, both sides), hip, ankle, stretch.
Walking warm up/down 10:30 [1] 0.95 km (11:03 / km) +10m 10:30 / km
shoes: R-Champion Grey/Orange
5 min walk, then 5x (1 min. run, 1 min. walk). L hamstring definitely felt a little not-quite-normal/stiff, but only once did it tweak with a little pain - not sure why as the step/stride didn't seem much different than any other. It did feel better by the end.
Running 5:00 [1] 0.59 km (8:28 / km) +5m 8:08 / km
shoes: R-Champion Grey/Orange
Note
(injured)
My leg is a little achy on and off as I think about going to do my 2nd strength set of the day this evening, but maybe that's good, as there as been no sharpish pain for several days. That is if SwissCheese knows a thing or two - from his 12/16 training entry:
"Actually my shin felt really good. No more pain, just some aching".
Really good to just ache? Well then my hamstring is doing good!
"Actually my shin felt really good. No more pain, just some aching".
Really good to just ache? Well then my hamstring is doing good!
Strength (Hamstring) 9:00 [1]
(injured)
Heat, stretch, followed by my 2nd set of strength. L hamstring is a little achy/sore, but so is the left lower-outside glute, where it attaches to the hamstring. I actually think that's good, because it's different. Almost like that's getting sore from my hamstring exercises, while the hamstring is recovering.