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Post by msdoolittle on Feb 9, 2017 7:50:35 GMT -8
Well, I'm being forced to take recovery time. lol It seems I have managed to pull a muscle in my gluteous maximus. Yes. I have sprained my ass.
It happened in my sleep Tuesday night. After assessing it this morning, I don't think it's too bad. It's still painful, but I'm not walking with a limp this morning. Going up the stairs was still hard and when I move my leg a wrong way, it makes me want to cry. I'm hoping a week off should be all I need, but I'll keep an eye on it.
Apparently my body has decided enough is enough. I had my 5k on Sunday, on Monday night I did Yoga (mostly hip focused), and when I went for my run on Tuesday after work, my body decided it wasn't having it. My lungs and legs were soooo tired. I came home that night and did a few basic yoga exercises and ended it with a mere 10 second plank. I woke up at around 2am to a rubber band snapping feeling.
So, I rest.
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reuben
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Post by reuben on Feb 9, 2017 9:10:57 GMT -8
It seems I have managed to pull a muscle in my gluteous maximus. Yes. I have sprained my ass. Given that it's the largest muscle in the body, that's gotta hurt. How you did it in your sleep should make for an interesting story. We await the details.
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Post by rwtb123 on Feb 11, 2017 18:09:14 GMT -8
-Week beginning Saturday,February,11th- 11th-(pm)chest/light arms,traps,neck 12th-(afternoon)yard work, 7.4 mile bike ride, shoulders/arms/light chest,traps,neck,abs 13th-(afternoon)yard work (evening)legs/light arms,neck 14th-rest 15th-(midday)back/light shoulders,chest,neck
-Notes- -My anabolic approach to training means my training,diet,recovery and lifestyle are all geared towards optimizing pro-growth hormones and other factors while minimizing stress or catabolic hormones or factors.I would characterize it as a blended holistic approach(if I took the time to do such) borrowing a lot from traditional eastern culture while still allowing for modern conveniences... -I built a strong back over the years with heavy deadlifts and rows where I had a good mind/muscle connection in spite of the back being hard to see while training.However,on shrugs my form and connection was never as good the result being my upper traps lagged the rest of my back.Which is why shrugs is one exercise I have been watching closely lately to lock out at top(and not bring other muscles into play).The results are paying off which is gratifying... -The traps progress has also allowed me to use a similar approach to make progress in tie in areas, namely rear delts and upper chest.And,I am starting to refocus on strength areas that are starting to soften somewhat due to lack of heavy presses/curls and overhead work, namely arms and lower chest.And,plan to work on expanding lat width along with continued rear delt work.However,I am starting to get an occasional slight twitch in my lower back a sign my lower back is starting to protest my use of a belt to extend the heavy back work... -I had to curtail heavy squats due to a tightening lower back so after seated calf/shin raises finished with some light(barbell only)stiff leg deadlifts to loosen things back up... -You may think I'm trying to win a grammy in musical appreciation with my steady stream of hair fare while training.But,no actually in the pre-internet music days I noticed a decided increase in intensity of my workouts during House of Hair hour versus the standard classic rock or easy listening fare.So I have been hooked ever since and it doesn't really matter if the theme is worshiping the devil or sending him to hell as the results are the same... -My "rest" day was actually very restless as an extended disruption threw off my sleep pattern.My training schedule is very aggressive by weight training standards so I pretty much have to do everything right with no distractions or I start feeling over-trained real fast... -5 day cycle w/ 0 miles walking and 7.4 miles cycling.
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Deleted
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Post by Deleted on Feb 12, 2017 12:15:06 GMT -8
Week of 12th Feb
Sunday: Cablecross workout and soak in hottie tub. +1#
Tue: -.2#. 3mile run 1mile walk.
Thur: 0#. Ran 2 miles in 19:18 walked .5 miles. Pools are closed for repairs.
Fri: -1#
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walkswithblackflies
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Post by walkswithblackflies on Feb 13, 2017 10:21:09 GMT -8
M: 5-mile road run. Second-fastest pace ever. Tu: Insanity workout W: Lift weights at gym: legs/back. First time lifting weights in around 10 months after my low back injury. I squatted 135x10 and deadlifted 185x10. Light weights, but it felt good and I didn't get overly sore later in the week. Th: Cardio workout at the gym: bike. F: Lift weights: Chest/tris. Benched 185x10... not bad considering the time off... and it felt relatively easy. P90X workout in the evening. Sa: Downhill ski all day. Briefly thought about an evening workout, but my whole body is some level of sore. Su: 3.5 mile bushwhack run at the local State Park in the newly-fallen snow.
Improved my diet. Gained 2.5 lbs.
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Post by msdoolittle on Feb 13, 2017 13:13:56 GMT -8
Not much from the last week. I walked Saturday and Sunday. I start getting back into things this week and really looking forward to it.
Tonight is Yoga and I'm going to start incorporating a little cross training/weight training into my days that I'm not running.
My routine is going to change a bit while I train for the 10k. I'll be running 3 days a week and then crossing training 3 days a week and one day of rest.
Looking forward to switching things up a bit.
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walkswithblackflies
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Post by walkswithblackflies on Feb 14, 2017 9:32:04 GMT -8
Trails? Where I run, I don't need no stinkin' trails...
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Post by hikingtiger on Feb 15, 2017 10:28:17 GMT -8
Perhaps that is just something that comes along with time? And I'm going to take a couple of weeks to figure out if I need to break down and get a coach. I think the 10k is doable on my own, although it might not feel great. But as I start training for my half, I'm going to need someone to help me. I have someone in mind, but she's long distance. I wonder how that will work? And as I start doing longer distances, how often I should be doing those longer distances vs recover runs. Congrats on the 5k. My pace improved with time. Also, just taking a few training runs with a friend who ran faster helped...I didn't really notice the change until we were done. I was running 3-4x/week and used the Saturday morning run as the long run of the week. Just pushed the distance out some (no more than an extra mile/week) and let the pace be what it was. Did that to get to 10k and half. Need to get back to that level...too much of me in the mirror, so to speak.
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Post by rwtb123 on Feb 16, 2017 11:12:55 GMT -8
-Week beginning Thursday,February,16th- 16th-(afternoon)yard work, chest/light traps,neck 17th-(evening)shoulders/arms/traps/light chest,neck 18th-(afternoon)yard work, 7.4 mile bike ride (pm)legs/light chest,arms,traps,neck 19th-(afternoon)yard work, 7.4 mile bike ride 20th-(am)back/light chest,arms,traps,neck,abs (evening)1.4 mile walk
-Notes- -I added back close-grip bench presses for the first time in several months(due to a moderate shoulder strain).I only pyramided up to moderate levels and all went well after figuring how to get the barbell to the starting position on my chest.But I may have a new slight tweak due to the first few attempts to get under the barbell(in my power rack).This is actually one of my favorite exercises which I prefer to regular benches which are an injury machine(w/o proper adjustments)and probably how I injured my shoulder in the first place.I already am noticing improvement not only to my triceps but also lower chest,lats and upper core area that had softened somewhat due to lack of pressing exercises while I was recovering(still can't do regular presses or overhead work)... -5 day cycle w/ 1.4 miles walking and 14.8 miles cycling.
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Post by Deleted on Feb 20, 2017 10:15:42 GMT -8
Week of 19th Feb.
Sun: -1.4#
Mon: +1#, Landmine workout.
I been feeling good in new physical ways. Little things, such as bending down to pick an item off the floor are easier or carrying in the groceries from the car. I like how this working out is showing off positive results in other areas of my life.
Sat: Cablecross work out single handle
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Post by rwtb123 on Feb 20, 2017 16:59:08 GMT -8
-Week beginning Tuesday,February,21st- 21st-(am)chest/light shoulders,traps,neck,abs (pm)1.4 mile walk 22nd-(am)shoulders/arms/light chest,traps,neck,abs (pm)1.4 mile walk 23rd-(am)legs/light chest,traps,neck,abs (pm)2.4 mile walk 24th-(am)back/light traps,neck,abs
-Notes- -My moderately strained shoulder continues to recover.I can now press light weight overhead to a limited degree.The injury has actually been beneficial in helping me focus on balance more in squatting and detailing more in filling in upper body weakness areas after enough mass was obtained over time by heavy pressing and compound exercises.So I have developed a lot of new upper body detailing exercises by going more on feel(moving around with cables until I can actually feel the targeted muscle(area) working and then blasting it... -4 day 4 on schedule w/ 5.2 miles walking and 0 miles cycling.
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Post by msdoolittle on Feb 21, 2017 8:26:38 GMT -8
Last week was good on the training front. Ran 2.5miles on Wed, 2 miles Friday and 3 miles Monday. Threw some rolling exercises in between and will start doing body weight training tonight. My Monday run was done at North Table Mountain in Golden and had a little elevation change thrown in. I know it's small, but I ran 238' up and down. I have a long way to go with Bryce. I am definitely running the Half Marathon in Bryce Canyon in June. I'll be in good company and running it with KatieBear and LilMountainGirl will be doing the 50k. Wish me luck! I need to keep my eye on the 10k for now. It's easy to get sidelined by the Half.
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walkswithblackflies
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Post by walkswithblackflies on Feb 21, 2017 11:21:08 GMT -8
M: "Bushwhack" forest run in a foot of newly-fallen snow. 3.5 miles felt like 10. Tu: Neighborhood walk. Calves sore from Monday's run. W: Gym: Squats, deads, leg extension, leg curl, chins. P90X lower body in evening. Th: Nada F: Gym: Bench, incline dumb bench, dips, cable x-overs, skull-crushers, tricep pushdown. Sa: Ski 6 hours. Hang a 1.5" climbing rope from a tree limb. Climb rope. Neighborhood walk. P90X shoulders and arms. Su: Rope workout then run 2.5 miles to workout at playgrounds
I think I stained my right shoulder/chest during Saturday's workout. I didn't feel anything at the time, but I've had a "pinched nerve" since. Could have just slept on it wrong, too.
After hanging my climbing rope, I googled a video on how to climb rope. I figured out the Navy SEAL way would be best for my upcoming Spartan race. I tried it, and went right up the top! Woo-hoo! I thought this was going to be one of the hardest obstacles at the Spartan... now I'm looking forward to it. That said, I strained my forearm/bicep tendons doing the rope workouts. Giving them a couple days of rest before attempting again.
Low back was a bit sore, too. But I figured that was from the squats/deads and I'd easily recover.
I woke up Monday morning and although my low back felt fine, I couldn't bend over and reach past my knees. Getting my socks on was a bear. I went to the chiropractor and got some mobility back. Woke up this morning and had nearly full range of motion.
So, I'm progressing and falling apart at the same time!
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Post by rwtb123 on Feb 21, 2017 14:11:08 GMT -8
I think I stained my right shoulder/chest I'm sure you know this since I recall you have some personal training experience(and it may not be what you are experiencing here) but it never hurts as a reminder to myself if not others,but bench pressing is an very unnatural movement that puts the shoulder in a weak mechanical position with high risk of injury in the fully stretched position(where the elbows break below the plane of the body).A more natural/functional exercise would be pressing from the ground so I try to not allow my elbows below this plane. I use various techniques to isolate my chest more(such as keeping feet on the bench or raised and crossed)to allow for targeting the chest more with less weight while avoiding a fully stretched position(or just keep the movement to the middle of the range of motion, otherwise).But,this is the kind of thing you can forget at times if you are doing a lot of benching.And there is a specific injury to the shoulder this otherwise tends to cause but I forget the exact name though I am probably recovering from it now...
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walkswithblackflies
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Post by walkswithblackflies on Feb 23, 2017 9:50:02 GMT -8
bench pressing is an very unnatural movement that puts the shoulder in a weak mechanical position with high risk of injury in the fully stretched position I found that around 20% of my clients had problems with bench press. Never seemed to affect the others. I've never had a problem, but my brother can dislocate his shoulder just thinking about them. For those that had a problem, I recommended military-grip benches (elbows close to body), dips (assisted if necessary), light flyes, and cable x-overs from all sorts of angles.
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