Training Log Archive: WyattIn the 31 days ending Aug 31, 2006:
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Thursday Aug 31, 2006 #
Strength 20:00 [1]
2x Long PT, but not back to where I was - did 10+5 out & back on ball (2-legged) as the hardest thing (althougth the one-legged bridges on the ground seem hard too.)
Wednesday Aug 30, 2006 #
Walking 10:11 [1] 1.0 km (10:11 / km)
shoes: R-Champion Grey/Orange
Around the block x2, 5pm warmup for strength routine that was interrupted
Strength 10:00 [1]
Further resumption of the Long PT set - double yesterday PM's regimen. We'll see if this holds.
5PM Set: (1st of day...)
Stretches + Hip/Ankle + (18) Leg-alternating Pushups
(15+15)x100% ecc. hams
(0)x1-leg bridge-on-ball roll back-forth
(0)x2-leg bridge-on-ball roll back-forth (this was tough two days ago)
(15+15)each 1-leg bridges
(15+15)e Pelvic tilt back running
(15+15)Good Mornings
Pain: Mostly pressure sensitivity more than burning today (but still some burning).
5PM Set: (1st of day...)
Stretches + Hip/Ankle + (18) Leg-alternating Pushups
(15+15)x100% ecc. hams
(0)x1-leg bridge-on-ball roll back-forth
(0)x2-leg bridge-on-ball roll back-forth (this was tough two days ago)
(15+15)each 1-leg bridges
(15+15)e Pelvic tilt back running
(15+15)Good Mornings
Pain: Mostly pressure sensitivity more than burning today (but still some burning).
Tuesday Aug 29, 2006 #
Strength 10:00 [1]
Icing, stretching and deep tissue work Mon evening and 4x on Tuesday.
The current deep tissue work consists of sitting, legs forward, and, while partially supporting myself on hands and heels, rolling back and forth with over half of my weight on a soda can. By far the most injury-specific pain (and I've confirmed this with good-side comparisons) is at the _middle_ of the L-hamstring (where I felt the original pain in December, and some of the more recent muscle pain while exercising.) Pressure on this mid-hamstring location causes aching pains to spread through knee and into the calf muscle.
One runner I know has done well once, and really beat the odds once, by some self-inflicted, many-times-a-day, push-till-I-cry, deep tissue work. And supposedly, some really good local runner (of East African descent) has a really strong sports massage guy (think football player/construction worker) work him over regularly with his elbows, because his hands don't work the muscles enough.... So maybe I should do this more regularly (like the PTs recommended too.)
By late evening, I even managed:
15xL-Eccetric Hams, 100%->80% (touchy by the end)
15x1-legged bridges, slow down
15xdead bugs
15xgood mornings
Plus hips, ankles and 14 pushups w/alt. legs lifted (while laughing...)
Pain:
- A few times I had some burning going on in the hamstring area, but while walking it's back to halfway between burn & pressure sensitivity.
Drugs:
- None today, just a lotta ice.
The current deep tissue work consists of sitting, legs forward, and, while partially supporting myself on hands and heels, rolling back and forth with over half of my weight on a soda can. By far the most injury-specific pain (and I've confirmed this with good-side comparisons) is at the _middle_ of the L-hamstring (where I felt the original pain in December, and some of the more recent muscle pain while exercising.) Pressure on this mid-hamstring location causes aching pains to spread through knee and into the calf muscle.
One runner I know has done well once, and really beat the odds once, by some self-inflicted, many-times-a-day, push-till-I-cry, deep tissue work. And supposedly, some really good local runner (of East African descent) has a really strong sports massage guy (think football player/construction worker) work him over regularly with his elbows, because his hands don't work the muscles enough.... So maybe I should do this more regularly (like the PTs recommended too.)
By late evening, I even managed:
15xL-Eccetric Hams, 100%->80% (touchy by the end)
15x1-legged bridges, slow down
15xdead bugs
15xgood mornings
Plus hips, ankles and 14 pushups w/alt. legs lifted (while laughing...)
Pain:
- A few times I had some burning going on in the hamstring area, but while walking it's back to halfway between burn & pressure sensitivity.
Drugs:
- None today, just a lotta ice.
Monday Aug 28, 2006 #
Note
Pain: Burning didn't start until ~10:45am today, while sitting. Better than 2 days ago when I felt it while getting out of bed...
Strength 5:00 [1]
Relapse. Not too bad this AM, then went to do AM PT set and L-leg was un-believably weak/sore-on-easy-stuff. Ecc. ham pulls at 100% strength were hurting like a pulled muscle on the 2nd half of every pull. 2-leg on-ball back-forth was more sore than 1-legged stuff was 2 days ago... This was pain free yesterday. What the f*%&... When this injury wants to go downhill, it goes!
Planning to quell the burn w/ice and stretching for a few days, try to get back to some moderate strength level (no 1-leg stuff, 1x/day, not 2... seems a waste of time if it's going to blow up on me), and then ramp up running... Strength-first has run it's course and failed.
Planning to quell the burn w/ice and stretching for a few days, try to get back to some moderate strength level (no 1-leg stuff, 1x/day, not 2... seems a waste of time if it's going to blow up on me), and then ramp up running... Strength-first has run it's course and failed.
Walking 10:22 [1] 1.0 km (10:22 / km)
shoes: R-Reebok Light Blue
Before AM strength. L-leg not perfect, but not too bad - nothing like what happened during the Strength work...
Sunday Aug 27, 2006 #
Walking 10:27 [1] 0.98 km (10:40 / km) +6m 10:21 / km
shoes: R-Reebok Light Blue
Warmup for AM strength
Strength 14:00 [1]
Late AM Long PT, with a reduction in the 1-legged ball roll back/forth strength to 2 (from 24 yesterday AM), as part of an attempt to quell the recent rise in inflamation. Earlier I stretched, iced & 400mg IB'ed shortly after waking up (first IB in a month - maybe I should take more of this.)
Also skipped the strength workout last night and just stretched & iced instead as an attempt to quell this latest relapse of inflamation.
Also skipped the strength workout last night and just stretched & iced instead as an attempt to quell this latest relapse of inflamation.
Strength 12:00 [1]
2nd Long PT set - 3x15's of all the old stuff (see ~3 weeks ago)
Pain: Icing a bunch today, and taking a few IB's here & there (maybe 1200mg total today) is keep the pain down a bit, but it still burns walking sometimes. Not good, but maybe, just maybe, better than yesterday
Pain: Icing a bunch today, and taking a few IB's here & there (maybe 1200mg total today) is keep the pain down a bit, but it still burns walking sometimes. Not good, but maybe, just maybe, better than yesterday
Saturday Aug 26, 2006 #
Note
Pain Note:
- leg has generally been more variable and more often burning over the last week or two. E.g. today, it was burning a bit even while walking around slowly after the AM strength stuff. Tolerable even while sitting, but not a sign I like to see. Maybe I should mostly ignore it because it's not _that_ bad.
Not sure what has triggered this general decline though - was it the hill-walking stuff? Or the 1-leg strength thing? I think the 1-leg Strength thing may have been a contributor, because the leg is definitely sore while doing that, but never sore during the walks. So I dropped to 3x5 1-legged ones this AM, and that definitely felt easier than the 3x8 1-legged ones last night - maybe I can hold at that?
Dunno. The weather is funny today though - a lot cooler & stickier after a major front went through last night.
Today I did one strength early AM, then had burning while walking around in the mid-day, then did my walk in the mid-afternoon, and I'll see how my leg is doing this evening.
BTW, I've been doing a little deep tissue massage, and stretching & icing between sets over the past few days to try to keep the rise in inflamation under control. Not sure if it's working...
- leg has generally been more variable and more often burning over the last week or two. E.g. today, it was burning a bit even while walking around slowly after the AM strength stuff. Tolerable even while sitting, but not a sign I like to see. Maybe I should mostly ignore it because it's not _that_ bad.
Not sure what has triggered this general decline though - was it the hill-walking stuff? Or the 1-leg strength thing? I think the 1-leg Strength thing may have been a contributor, because the leg is definitely sore while doing that, but never sore during the walks. So I dropped to 3x5 1-legged ones this AM, and that definitely felt easier than the 3x8 1-legged ones last night - maybe I can hold at that?
Dunno. The weather is funny today though - a lot cooler & stickier after a major front went through last night.
Today I did one strength early AM, then had burning while walking around in the mid-day, then did my walk in the mid-afternoon, and I'll see how my leg is doing this evening.
BTW, I've been doing a little deep tissue massage, and stretching & icing between sets over the past few days to try to keep the rise in inflamation under control. Not sure if it's working...
Strength 11:00 [1]
AM-set, 5x3 1-legs due to inflamation, no hip/ankle/pushups
Walking 31:12 [2] 3.43 km (9:06 / km)
ahr:122 max:145 shoes: R-Reebok Light Blue
Did same route as 2 days ago, 1 minute faster at 5 fewer bpm. It was a little cooler. Paced by my virtual self using the Garmin 305 - nice to see meters ahead and try to keep that slowly increasing. Afterwards I noticed a map view feature of where I was and where the pacer was. Maybe I'll look at that next time.
Friday Aug 25, 2006 #
Strength 25:00 [1]
Two normal sets and hip/ankle/pushups.
The sets were 8+8+7 & 8+8+8 1-legged. The AM set felt easier than the previous night, but had more burn after, hmm...
The sets were 8+8+7 & 8+8+8 1-legged. The AM set felt easier than the previous night, but had more burn after, hmm...
Thursday Aug 24, 2006 #
Walking 32:36 [2] ** 3.45 km (9:27 / km) +35m 9:00 / km
ahr:127 max:149 shoes: R-Reebok Light Blue
Home loop - almost ran bits of it... Leg seems better than yesteday (at least as of the end of this fast-walk & the subsequent strength training.)
Strength 15:00 [1]
AM PT set, 7+7+6 of the one-leg-on-ball back-forth. And leg seemed less sore than yesterday.
Wednesday Aug 23, 2006 #
Strength 15:00 [1]
Only 1 set @ 3pm - gotta do the first set early or the 2nd seems to not happen...
Running 2:00 [1] 0.15 mi (13:21 / mi)
shoes: R-Reebok Light Blue
Low-weight running so it doesn't count as an early start to my running :) Pushing kids in the baby jogger, I could support up to about half my weight on the handle bars, and while doing that, during a ~20 minute walk, I probably slow ran 1-2 minutes worth while on light downhills.
Tuesday Aug 22, 2006 #
Walking 25:00 [2] ** 2.3 km (10:52 / km) +105m 8:51 / km
ahr:125 max:160 shoes: R-Reebok Light Blue
Did some mapping at McKaig (2km, 52 minutes), then briskly walked a loop of the time trial course. Took a few pseudo-running steps. The L-hamstring muscle belly definitely feels weak/sore in places when I do this hard walking, and a bit on the strength training too, but aside from that it's not doing too badly - e.g. it's fine afterwards, esp. with a little stretching & icing.
If I can start running again, and just have this mild stuff, I'll be fine with that. And hopefully that will even go away with a slowly increasing volume of low intensity training.
I'm actually wondering if (after ramping up for a few weeks) it would be better to run 10-15 minutes, 2x a day, than, the same total volume, every other day. Put more generally, as I (or anyone for that matter) ramps up their training, should they work up to running, say 60 minutes, 3x/week, or, if time permits, should they start out 10-14 workouts per week, but just keep them lower volume?
The reasons I wonder this are
(a) because that's what's apparently working (and recommended) for the strength training - 2x/day, high volume, (and thus lower intensity than if I did less), and
(b) that's what real athletes do.
Refining this somewhat, I may (time permitting) even aim for this 2x/day workout, but with something harder every other day, or every 3rd day.
If I can start running again, and just have this mild stuff, I'll be fine with that. And hopefully that will even go away with a slowly increasing volume of low intensity training.
I'm actually wondering if (after ramping up for a few weeks) it would be better to run 10-15 minutes, 2x a day, than, the same total volume, every other day. Put more generally, as I (or anyone for that matter) ramps up their training, should they work up to running, say 60 minutes, 3x/week, or, if time permits, should they start out 10-14 workouts per week, but just keep them lower volume?
The reasons I wonder this are
(a) because that's what's apparently working (and recommended) for the strength training - 2x/day, high volume, (and thus lower intensity than if I did less), and
(b) that's what real athletes do.
Refining this somewhat, I may (time permitting) even aim for this 2x/day workout, but with something harder every other day, or every 3rd day.
Strength 11:00 [1]
AM set, at 4PM... - 5+5+3 of the 1-legged out/back's. More than planned, but that's because I standardized on keeping my non-active leg bent, which make this exercise a bit easier than trying to keep it straight. Make sense to me to keep this a little easier and work on form & volume, and then work to change it to other-leg-straight after I hit full volume (3x15, 2x/day, each leg)
Monday Aug 21, 2006 #
Walking 10:30 [1] 1.0 km (10:30 / km) +12m 9:54 / km
shoes: R-Reebok Light Blue
Round the block twice
Strength 25:00 [1]
2x Long PT, did 5+4 of the 1-leg thing in the PM set.
Leg seems to be recovering okay from the hard walk yesterday. It's sore, but it's more of a muscle (in the same bad hamstring glute area) that's sore (and less so now), and there's little hint of a return of the really annoying inflamation. I'm planning another walk tomorrow, but back to 2 hills.
Leg seems to be recovering okay from the hard walk yesterday. It's sore, but it's more of a muscle (in the same bad hamstring glute area) that's sore (and less so now), and there's little hint of a return of the really annoying inflamation. I'm planning another walk tomorrow, but back to 2 hills.
Sunday Aug 20, 2006 #
Strength 25:00 [1]
AM & PM sets, incl. Hip/Ankle. Neck sore again (slept at Vadim's last night and chose a way-too-thick pillow) so pushups are out for while.
Walking 17:53 [3] 1.88 km (9:31 / km) +225m 5:57 / km
ahr:153 max:179 shoes: R-Reebok Light Blue
3xCannon to Mt. Joy
6:07 + 5:59 + 5:47 (ahr 145, 153, 161)
last set was really hard and hamstring was feeling it. Next set will be 2x, probably aiming for 6 even, not faster.
Felt weak after (was after day at beach, @ ~5-6pm, but w/reasonable lunch (~7" Wawa sandwich) at 2pm....)
6:07 + 5:59 + 5:47 (ahr 145, 153, 161)
last set was really hard and hamstring was feeling it. Next set will be 2x, probably aiming for 6 even, not faster.
Felt weak after (was after day at beach, @ ~5-6pm, but w/reasonable lunch (~7" Wawa sandwich) at 2pm....)
Saturday Aug 19, 2006 #
Strength 14:00 [1]
AM Set:
Stretches + Hip/Ankle + (13) Pushups
(12+13+14)x100% ecc. hams
(3+2+1)x1-leg bridge-on-ball roll back-forth
(12+13+14)x2-leg bridge-on-ball roll back-forth
(12+13+14)each-single-leg bridges (no hold)
no Prone Plank (resting neck ?)
(12+13+14)e Pelvic tilt back running
(12+13+14)Good Mornings
Stretches + Hip/Ankle + (13) Pushups
(12+13+14)x100% ecc. hams
(3+2+1)x1-leg bridge-on-ball roll back-forth
(12+13+14)x2-leg bridge-on-ball roll back-forth
(12+13+14)each-single-leg bridges (no hold)
no Prone Plank (resting neck ?)
(12+13+14)e Pelvic tilt back running
(12+13+14)Good Mornings
Walking 5:00 [1] 0.5 km (10:00 / km) +6m 9:26 / km
Flip flops :)
Friday Aug 18, 2006 #
Strength 25:00 [1]
AM & PM strength set
Walking 11:52 [3] 1.25 km (9:30 / km) +150m 5:56 / km
ahr:151 max:174 shoes: R-Reebok Light Blue
6:03+5:49 on the hill (running PR 3:16, Angelica ran it in 4:27 later today...)
HR not quite so high, and faster. I was emphasizing form and symmetry.
HR not quite so high, and faster. I was emphasizing form and symmetry.
Thursday Aug 17, 2006 #
Strength 14:00 [1]
Missed PM strength set
Walking 5:02 [1] 0.5 km (10:04 / km) +6m 9:30 / km
Fast flat - plan to ramp this up every other day, then add running to this, while continuing the walking.
Wednesday Aug 16, 2006 #
Walking intervals 12:14 [4] 1.25 km (9:47 / km) +150m 6:07 / km
ahr:159 max:176 shoes: R-Reebok Light Blue
Uphills. Pretty good pace for walking...
Walking warm up/down 15:00 [1] 1.25 km (12:00 / km)
ahr:110 shoes: R-Reebok Light Blue
Downhill
Strength 25:00 [1]
After running "full" strength for about a week, I'm ramping up again after successfully adding uphill walking.
Stretches + Hip/Ankle + Pushups (AM set)
AM & PM:
(13+15+15)x100% ecc. hams
2x1-leg bridge-on-ball roll back-forth
(13+15+15)x2-leg bridge-on-ball roll back-forth
(13+15+15)each-single-leg bridges (no hold)
no Prone Plank (resting neck)
(15+15+15)e Pelvic tilt back running
(15+15+15) Good Mornings
The 1-leg bridge-on-ball roll back-forth is still pretty hard, but as long as the leg holds up until tomorrow, I'll probably do 3+3 tomorrow.
Stretches + Hip/Ankle + Pushups (AM set)
AM & PM:
(13+15+15)x100% ecc. hams
2x1-leg bridge-on-ball roll back-forth
(13+15+15)x2-leg bridge-on-ball roll back-forth
(13+15+15)each-single-leg bridges (no hold)
no Prone Plank (resting neck)
(15+15+15)e Pelvic tilt back running
(15+15+15) Good Mornings
The 1-leg bridge-on-ball roll back-forth is still pretty hard, but as long as the leg holds up until tomorrow, I'll probably do 3+3 tomorrow.
Tuesday Aug 15, 2006 #
Strength 25:00 [1]
Same old 5 exercises, 3x15, except I tried 1x of:
1-leg bridge roll back-forth on a ball. Hard stuff, so I'll probably stick to 2x each tomorrow, and 3x each on Thursday, before adding 1 per workout.
Pain: Good news - no change despite a faster push up the hill yesterday. In fact, both days where I did this hill in the early AM, there was a period in the afternoon where my left leg didn't feel any different than the right. Hopefully that will happen again.
1-leg bridge roll back-forth on a ball. Hard stuff, so I'll probably stick to 2x each tomorrow, and 3x each on Thursday, before adding 1 per workout.
Pain: Good news - no change despite a faster push up the hill yesterday. In fact, both days where I did this hill in the early AM, there was a period in the afternoon where my left leg didn't feel any different than the right. Hopefully that will happen again.
Monday Aug 14, 2006 #
Event: US Night Champs
Walking 13:33 [3] 1.25 mi (10:50 / mi) +140m 8:02 / mi
ahr:141 max:163 shoes: R-Reebok Light Blue
2xMt. Joy Cannon-Sign to Parking Lot, just over double my (running) PR...
Walking 14:28 [1] 1.3 km (11:08 / km)
shoes: R-Reebok Light Blue
Downhill
Strength 14:00 [1]
Noon set. Same 5 exercises, 3x15. Plus 9 pushups, hip & ankle work.
Strength 11:00 [1]
Sunday Aug 13, 2006 #
Strength 25:00 [1]
same, 2x/day long PT
Saturday Aug 12, 2006 #
Strength 14:00 [1]
8 AM Long PT set + Hip/ankle. R-IT still sore.
Walking 14:37 [2] 1.24 km (11:47 / km) +150m 7:21 / km
ahr:129 max:149 slept:7.0 shoes: R-Reebok Light Blue
Hill walking - uphill part
Walking 14:19 [1] 1.24 km (11:33 / km)
ahr:90 shoes: R-Reebok Light Blue
Downhill
Strength 11:00 [1]
Friday Aug 11, 2006 #
Strength 25:00 [1]
2xLong PT, still 5 exercises, 3x15 each.
Pain: L-hamstring same old pressure sensitivity. If anything, it's getting a little better because the eccentric hamstrings don't really hurt at the end of the pull (at least not on the PM set I just did - don't remember the morning.) Good sign that 30 minutes of walking with some mild aerobic uphill sections (yesterday noon-ish) doesn't seem to hurt the leg.
Also, I did the normal IT/ankle work today, and everyday for the past few weeks, but my R-IT really flared up over today. It may have been getting a little worse the last few days (not sure), or maybe yesterday's walking set it off? Anyway, that's pain I can usually deal with - some deep tissue massage this evening plus extra stretching has already been reasonable effective, plus I might hit it with some IB tonight.
Planning to walk uphill on my Mt. Joy hill interval route (~3:something, running hard) to see if I can walk my HR up to ~140 for a few minutes, w/o upsetting the hamstring. May do this twice tomorrow morning if I drag myself out of bed before we head for the beach.
Pain: L-hamstring same old pressure sensitivity. If anything, it's getting a little better because the eccentric hamstrings don't really hurt at the end of the pull (at least not on the PM set I just did - don't remember the morning.) Good sign that 30 minutes of walking with some mild aerobic uphill sections (yesterday noon-ish) doesn't seem to hurt the leg.
Also, I did the normal IT/ankle work today, and everyday for the past few weeks, but my R-IT really flared up over today. It may have been getting a little worse the last few days (not sure), or maybe yesterday's walking set it off? Anyway, that's pain I can usually deal with - some deep tissue massage this evening plus extra stretching has already been reasonable effective, plus I might hit it with some IB tonight.
Planning to walk uphill on my Mt. Joy hill interval route (~3:something, running hard) to see if I can walk my HR up to ~140 for a few minutes, w/o upsetting the hamstring. May do this twice tomorrow morning if I drag myself out of bed before we head for the beach.
Thursday Aug 10, 2006 #
Strength 13:00 [1]
10am set - did 1 of the 45 Good Morning's with 5lbs (ea) weights in my hands.
Walking 32:44 [1] 2.81 km (11:39 / km) +80m 10:12 / km
ahr:110 max:137 shoes: R-Reebok Light Blue
Repeats (walking :) up/down a small hill near home - probably 110m long, 6 m climb.
Trying to see how much light cardio I can do while walking uphill, w/o inflaming the leg. I may try the VF Mt. Joy hill, or something at FC this weekend.
Trying to see how much light cardio I can do while walking uphill, w/o inflaming the leg. I may try the VF Mt. Joy hill, or something at FC this weekend.
Strength 12:00 [1]
2nd set + ice
Wednesday Aug 9, 2006 #
Strength 26:00 [1]
2-Long-PT sets - same 3x15 x 5 exercises
Tuesday Aug 8, 2006 #
Strength 13:00 [2]
Only one set - fell asleep with kids...
Monday Aug 7, 2006 #
Strength 25:00 [1]
Just hit full strength quantity levels, and leg doing okay. Better even than last few days. Getting nice & boring :)
Stretches + Hip/Ankle
(15+15+15)x100% ecc. hams
(15+15+15)x2-leg bridge-on-ball roll back-forth
(15+15+15)xeach-single-leg bridges (no hold)
no Prone Plank (resting neck)
(15+15+15e) Pelvic tilt back running
(15+15+15) Good Mornings
I'll try adding a few things here & there - say every 2 or 3 days so I can tell whether the new thing is annoying my leg or not. Next things:
- A ~25 minute walk every day or every other day, with some hills to get HR up a little bit (e.g. to 120-130 like I get swimming...)
- Ramp up the one-legged ball-brige
- Reintroduce the Prone Plank (neck permitting)
Stretches + Hip/Ankle
(15+15+15)x100% ecc. hams
(15+15+15)x2-leg bridge-on-ball roll back-forth
(15+15+15)xeach-single-leg bridges (no hold)
no Prone Plank (resting neck)
(15+15+15e) Pelvic tilt back running
(15+15+15) Good Mornings
I'll try adding a few things here & there - say every 2 or 3 days so I can tell whether the new thing is annoying my leg or not. Next things:
- A ~25 minute walk every day or every other day, with some hills to get HR up a little bit (e.g. to 120-130 like I get swimming...)
- Ramp up the one-legged ball-brige
- Reintroduce the Prone Plank (neck permitting)
Sunday Aug 6, 2006 #
Strength 26:00 [1]
Pain: A little more burning, and hard to sit normally periods this week than last week, but always okay with foot up. So as far as pain, it seems to be going downhill, but the strength training level is getting reasonably high, and will only be going up a little higher over the next month. Some of my exercises were not even easy for Speedy. So perhaps if my leg gets tough enough to do these with on/off mild pain/burn, a slow ramp up of running will so gentle, relatively, that my leg won't notice?
9AM: ramping up...
MidN: ramping up. Details:
Stretches + Hip/Ankle
(15+15+15)x100% ecc. hams
8x5sec 2-leg bridge
(15+15+7)x2-leg bridge-on-ball roll back-forth
(15+15+7)xeach-single-leg bridges (no hold)
no Prone Plank (resting neck)
(15+15+15e) Pelvic tilt back running
(15+15+15) Good Mornings [maxed this out yesterday and am holding steady - may find a bar to add or something after holding for a few days.]
9AM: ramping up...
MidN: ramping up. Details:
Stretches + Hip/Ankle
(15+15+15)x100% ecc. hams
8x5sec 2-leg bridge
(15+15+7)x2-leg bridge-on-ball roll back-forth
(15+15+7)xeach-single-leg bridges (no hold)
no Prone Plank (resting neck)
(15+15+15e) Pelvic tilt back running
(15+15+15) Good Mornings [maxed this out yesterday and am holding steady - may find a bar to add or something after holding for a few days.]
Swimming (Body surfing, incl. w/AJ) 30:00 [1]
ahr:100
Saturday Aug 5, 2006 #
Strength 13:00 [1]
1x long PT ramping up.
- Morning only - first time I missed 2x/day since July 17 (and that was due to a stiff neck). But _some_ variety/rest is probably okay, and possibly good, esp. to help rest the slow increase in inflamation this week.
- Morning only - first time I missed 2x/day since July 17 (and that was due to a stiff neck). But _some_ variety/rest is probably okay, and possibly good, esp. to help rest the slow increase in inflamation this week.
Friday Aug 4, 2006 #
Strength 25:00 [1]
2x long PT ramping up.
Thursday Aug 3, 2006 #
Strength 24:00 [1]
11AM: ramping up...
10PM: ramping up. Details:
Stretches + Hip/Ankle
(15+15+15)x100% ecc. hams (full range)
(15+7)x5sec 2-leg bridge
(15+8)x2-leg bridge-on-ball roll back-forth
(15+8)xeach-single-leg bridges (no hold)
no Prone Plank (resting neck)
(15+15+15e) Pelvic tilt back running
(15+15+5) Good Mornings
10PM: ramping up. Details:
Stretches + Hip/Ankle
(15+15+15)x100% ecc. hams (full range)
(15+7)x5sec 2-leg bridge
(15+8)x2-leg bridge-on-ball roll back-forth
(15+8)xeach-single-leg bridges (no hold)
no Prone Plank (resting neck)
(15+15+15e) Pelvic tilt back running
(15+15+5) Good Mornings
Wednesday Aug 2, 2006 #
Strength 23:00 [1]
2PM: Same as previous day PM as leg was no-pain (or even annoyance) all morning (despite pain in previous day.)
10PM: Continuing to ramp up 10%...
10PM: Continuing to ramp up 10%...
Tuesday Aug 1, 2006 #
Strength 11:00 [1]
11AM:
Stretches + Hip/Ankle
(15+15+15)x100% ecc. hams (full range)
(15+15)x5sec 2-leg bridge
15x2-leg bridge-on-ball roll back-forth
15xeach-single-leg bridges (no hold)
no Prone Plank (resting neck)
15+15+15e Pelvic tilt back running
15+8 Good Mornings
Pain: Not really much burning any more. Just 'pressure discomfort' like a month ago...
Noticed I'm getting pretty close to the July 11th volume that thrashed my leg then (either that or the running ramp up...)
Stretches + Hip/Ankle
(15+15+15)x100% ecc. hams (full range)
(15+15)x5sec 2-leg bridge
15x2-leg bridge-on-ball roll back-forth
15xeach-single-leg bridges (no hold)
no Prone Plank (resting neck)
15+15+15e Pelvic tilt back running
15+8 Good Mornings
Pain: Not really much burning any more. Just 'pressure discomfort' like a month ago...
Noticed I'm getting pretty close to the July 11th volume that thrashed my leg then (either that or the running ramp up...)
Strength 11:00 [1]
Just when I think I'm out of the water... Well, it's hard to tell, but my leg seems to be sliding back slightly on the pain measure.
Both this PM, and, if I recall correctly, this AM, the eccentric pulls of the hamstring have begun recreating the burn at the end of the pull again.
Plus, I think for the last 2 or 3 days, the ice-after has seemed necessary to ensure the leg didn't flare up, as opposed to just a good idea. And this PM I wasn't near ice, and I got a little bit of burn.
So now I'm sitting with my L foot up on the chair, okay after icing, but recalling that for at least much of the last few days, I didn't need to do that.
So, I think I'll roll back a few days on workout load and only ramp up 10%/day instead of 10%/workout, at least for the next few days.
Both this PM, and, if I recall correctly, this AM, the eccentric pulls of the hamstring have begun recreating the burn at the end of the pull again.
Plus, I think for the last 2 or 3 days, the ice-after has seemed necessary to ensure the leg didn't flare up, as opposed to just a good idea. And this PM I wasn't near ice, and I got a little bit of burn.
So now I'm sitting with my L foot up on the chair, okay after icing, but recalling that for at least much of the last few days, I didn't need to do that.
So, I think I'll roll back a few days on workout load and only ramp up 10%/day instead of 10%/workout, at least for the next few days.
Swimming 10:00 [2]
ahr:110 max:150
Warmup, then fast. Neck stopped this early. (Not bad, but not worth re-aggravating.)