I'm a newbie here, and thought I'd use this space as a jumping-off point for my journey with NROLW. My name is Kate, and I teach 7th and 8th Grade Humanities. I'm also pursuing a masters degree in Reading and Curriculum Instruction. In my spare time (what?), I row competitively. In the last few years, my teammates and I have won several masters national championships and a few other big races. I also run the land workouts for my teammates, plan our on-water training, and do some individual coaching on the side.
I am currently re-habbing a herniated disc, for which I was given an epidural steroid injection just two days ago. I am patiently waiting for it to take full effect, though I have noticed some relief already. I've been dealing with this since August!
I have been lifting for years, as a primary means of supporting my rowing, but also simply because I really enjoy getting stronger. My husband gave me NROLW for Christmas, and when my deload week is over, I'll begin the program. This weekend, we plan to go over it in order to accomodate my weaker back, and I'll decide whether to start at Stage 1 or Stage 2.
I am 5'9" and weigh 175.
My goals:
Immediate future-- test a 2k at sub-7:20 (7:15 is my PR from 2005; 7:17 is my PR from college)
This Spring-- make a seat in the 8 that travels, and win Regionals
Sometime this year-- bench my bodyweight. I'm up to 145 as of two weeks ago, when I stopped lifting for a rest / deload.
Tonight's workout (Planned):
Kettle Bells with the Girls
Warm up: tabata bw squats
12 girls / 4 stations / 3 exercises per station / 9 minutes at each station
Station 1:
Jumpies
Push ups
Horizontal pull up
Station 2:
Wall ball
Swiss Ball crunch
KB swing
Station 3:
Push press OR KB clean and press
Step up
Russion Twist
Station 4:
Erg
Lunge
Burpee
So, a good warm up and 36 minutes of work... this could be brutal
I noticed that you row. I used to row at my old college, IONA. If you need anything just PM. I used to hate the erg, and the 2k tests. My best 2k time was 6:50 and I was a light weight. Well good luck with your recovery as well.
__________________
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
-Lance Armstrong-
"Hard work beats talent everytime."
-Tony Dungy-
"If you can see yourself doing something you can achieve it." Dave Goggins
"I would rather leave it all out there then not go out there at all." Dave Goggins(Ultramarathon runner)
OMG! That workout is not at all for the timid. Do let us know how that one goes. It would def kick my ass. Welcome to the board and to logging. Looking forward to seeing your progress.
Kfisher-- I like to think that my teammates are fierce! I'll let you know how it goes, but we've done similar work before... I always make up the workouts and then present them with the caveat that I don't know how hard they'll be, because we never repeat an exact workout. A few times, they've been easier than I'd hoped, but not very often. I'm thinking that with my back, I'll have to sub a few exercises-- so, I'll to bw squats instead of jumpies, and probably band-assisted chin ups instead of KBswings (not that they work the same muscle groups, but I'm running out of alternatives). Or I could do another round of wall ball.
Barrett-- thanks! I figure the erg is just a tool, and one that I have to "enjoy" in order to row fast. With my back the way it is, erging has been a low priority, but I did manage this the other night, which made me fairly happy, and would set me up for somewhere between 7:12 and 7:18--
6 x 500m with 2'rest
1:46.5
1:47.1
1:47.0
1:47.5
1:47.1
1:46.8
I think I'll test, if my back heals, in mid-February.
Last night wasn't as brutal as I thought it would be. I had to double up on wallball and erging, and swapped planks for twist, in order to avoid any bouncing or twisting on my spine. My teammates and I enjoyed the workload, though, so I'll have to keep that one in the workout bank.
This morning:
35 minutes on the elliptical "weight loss interval" program. I purposefully did not go all-out on these intervals, as I really just wanted something less bland than the other programs.
Planned for tonight:
3 (or 4, depending on how my back feels) x 1500m on the rowing machine, with 5 minutes of rest. (Basically, 6' on 5' off, x 3)
I should have named this log something like "But I'm Invincible!"
Tonight did not go as planned. I decided to go with 3 x 2000m (about 8'), with 5' rest, at a lower intensity. I'm still getting back into this erging thing after a post-season sabbatical. I rowed the first piece (this is what we call sections of work in rowing-- "pieces") and was doing pretty well until about 300m to go, when I had what must have been a back spasm. I've never felt anything like this in all my years of rowing. My husband later said that it might be residual cramping from the epidural I had on Tuesday. Either way, it felt terrible, and while my general inclination is to push through pain like that, I figured that would be stupid (usually, when I do things like that, it's just a bad idea... but tonight, stupid). So, I stopped. And decided to punish myself with what I quickly devised to be the safest way I could lift at the boathouse (with limited weights) and still get a great workout in. I should mention that I can feel last night's workout in my hip flexors and glutes, too.
So, I did:
Supersets--
Pushups 4 x failure (on my toes) 15, 12, 10, 10
Box Squats 4 x 15 at 42lbs (was holding an 18lb kettle bell and a 24lb)
DB chest press 15, 14, 12 at 35lbs
1-arm Row 15, 15, 15 at 35lbs
Walking double DB split squat (I call these double lunges) 10, 10, 12 at 25lbs DB
Band-assisted Chin-ups 5, 4, 4, 5 (I did an extra set)
DB Shoulder Press 13, 10, 10 at 25lbs.
I'm tired, and I've decided that I really need to be smart about my next steps. I see the doctor on Monday, and I assume I'll be advised to get another epidural. This would be preferable to me, as while I can feel some relief from the first, I am far from "ok". I told my husband that I am committed to a week of total rest followed by two weeks of nothing but the recumbent bike (SS and intervals) and "safe" lifting. I think my coach will have us back on the water by then, but this is no time for me to be a martyr; it's better to rest... I'll just keep telling myself that.
Just 40 minutes on the recumbent bike this morning, HR ~ 125. I cannot figure out how to get my HR any higher on that bike.
I'll do another 40 minutes this afternoon, with some longer intervals. I may try the spinning bike. Then my husband and I are going to figure out some core exercises I can do that won't aggravate my back.
Spinning bike--
5' warm up (increasing short intervals)
10 x 30" on, 1' off
Hand Bike--
5 x 15" on, 30" off
(I was just trying this out while my husband finished lifting)
5' cool down followed by lots of stretching.
My back / leg felt pretty good during this work, so that makes me think that I can add the spinning bike to my "rest repertoire". I even managed to do some grocery shopping afterward, so I was on my feet for quite awhile. My back was fine until I came home after dinner with friends and sat on the floor for a bit.
Hopefully a good sleep and a rest day tomorrow will do me some good.
The workout from Saturday didn't seem to aggravate my back / sciatic too much. Thank God, I can actually DO something.
This morning:
spin bike
4' warm up and cool down
2 x 1' on, 1' off
10 x 30" on, 1' off
For some reason, this makes me feel like vomiting, and I rarely feel that way, so I guess I like it!
I have a doctor appointment today, so hopefully I will be able to plan on getting the second epidural sometime soon. I am committed to my two weeks of "rest" which will consist of biking and NROLW Stage 1, with a modification so that I'm not doing any dead lifts.
Had a doctor appointment yesterday that went... well, I suppose. I have to wait another 6 weeks, at least, before I can get another epidural. I got a prescription for physical therapy, so at least I feel like I am headed in the some direction. I had been hesitant to stretch lately for fear of twisting / bending / doing something horribly uncomfortable to my back. The doc said I could stretch, gently, so that was great news! I feel pretty good today, though there is some nagging discomfort in my lower-right back.
School started two hours late due to last night's snow, and the sleep-in felt great! The hour-long commute, however, did not (usually it takes me 12 minutes).
I had planned some easy steady state and stretching this morning, but didn't want to drive down the very steep hill to the gym, so I stayed in. I did 3 x 4' tabata squats, followed by lots and lots of stretching. Surprisingly, the squats did not aggravate my leg as I feared they would.
Tonight, workout A1, stage 1 of NROLW-- my first foray! I'll report back later tonight.
Squats 2 x15 @ 45 and 70
** I cannot load anything onto my back. So I wasn't sure how to get a decent load for these and hoped that the 15 reps would make a lighter weight than I am used to, still hard. I will try dumbells next week, but didn't use them this time because i always feel like I'm lifting from the shoulder on the "down"... er, I don't really know how to explain this. Anyway, what I did, per my husband's guidance-- I took the weight belt with the chain and two 12" boxes. I put the 45lb. plate on the chain and let it hang between the two boxes as I squatted. For the second set, I did the same thing, but also hugged a 25lb. plate.
Push ups 2 x 15 @ bw, on my toes
Seated Row 2 x 15 @ 90, 97.5
Step ups 2 x 15 @ bw, using no 'push' from the foot on the floor These are NOT easy!
Straight-arm push down 2 x 15 @ 30lbs. I have to sub a lot of the core exercises because of my back... this was a PT exercise that I haven't been good about keeping up with, so I used it tonight.
I like this! I had fun, it was quick, and I think I judged the weights prett well for the first go-round.
If anyone has any insight about modifications for the squats (or B's deadlifts), let me know!
I totally feel for you, Kate...as you know! But, you sound a lot tougher than I was. No epidurals for me...just pure, raw pain. I'm not sure how I ever got through it. Nine excruciating months on my back before the pain finally started subsiding. I could barely stand up long enough to go to the bathroom. I'm impressed with your workouts, though, even with your discomfort.
I think PT is a great move. You are right to be cautious about certain movements until your back is in better shape. Do you know the long-term prognosis? Is surgery in the future?
I'm sure you're familiar with UConnJulie (did you catch her interview?) by now and her expertise and selflessness with helping everyone. She's a guru with lower back stuff so she's a great resource, too...just sayin'!
Regarding your squats, you could do one-legged variations which should add to the challenge a bit.
I'll be following your log closely, Kate! I'm interested in your journey and your workouts are really cool!
Stay strong, girl!
__________________
On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
Thank you Tracy/Victoria (ok... really... which one is it?)!
It's... awful. Really. And I feel like such a wimp, but I have never experienced pain like this. When I'm lecturing, and I can't feel my leg, and my students ask me what is wrong, I just want to go home and lay on the couch and do nothing. But, racing season starts in a few months, and I'm already not training on the rowing machine. Sigh.
Anyway, I'll have to find UConnJulie, as I'm still feeling like a bit of a lurker around here. I have had the one epidural, and am hoping that they'll give me another one in a few weeks (speaking of tough-- hardly! Did I mention that they had to put me on valium just go get me into the hospital? I was a mess... lots of tears... ). At that point, I'll be back on the water 4-5 times per week, and so rest isn't really an option. Unless, of course, I just don't race this season. Right.
I'm trying to avoid surgery at all costs and am not even considering it as an option at this point. I hope I didn't just jinx myself.
Thanks for checking in on me... I kind of feel like I'm writing to myself
Thank you Tracy/Victoria (ok... really... which one is it?)!
Tracy...it's a long story.
Quote:
It's... awful. Really. And I feel like such a wimp, but I have never experienced pain like this. When I'm lecturing, and I can't feel my leg, and my students ask me what is wrong, I just want to go home and lay on the couch and do nothing. But, racing season starts in a few months, and I'm already not training on the rowing machine. Sigh.
I can assure you, Kate, you are NOT a wimp. Sciatica was one of the absolute worst pains I've ever experienced. Talk about tears. I got to the point where I would just cry myself through the days. No position would offer any relief. I would sit on the edge of the couch, crying, and I would rock back and forth just trying to comfort myself somehow. Lying was just as uncomfortable. I was in so much pain I couldn't sleep for more than a few minutes at a time. I remember many nights where I would nod off only to be awakened by that sharp, stabbing pain down my leg. I eventually became afraid to fall asleep. It was horrible.
Quote:
Anyway, I'll have to find UConnJulie, as I'm still feeling like a bit of a lurker around here. I have had the one epidural, and am hoping that they'll give me another one in a few weeks (speaking of tough-- hardly! Did I mention that they had to put me on valium just go get me into the hospital? I was a mess... lots of tears... ). At that point, I'll be back on the water 4-5 times per week, and so rest isn't really an option. Unless, of course, I just don't race this season. Right.
Oh man, do I know what you mean. I'll save my MRI story for another time.
Quote:
I'm trying to avoid surgery at all costs and am not even considering it as an option at this point. I hope I didn't just jinx myself.
I ended up having microdiscectomy for surgery about two years ago. Best thing I ever did. I was up and walking within a couple hours after, and I was back at work within a week (though I probably should have taken two). I think I was cleared for "normal activity" after a couple months of PT. I've never felt better.
Quote:
Thanks for checking in on me... I kind of feel like I'm writing to myself
Anytime you need someone to bitch to, you know where to find me!
__________________
On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
I'm sorry to hear about your back, but you have an awesome attitude and a boat load (get it) of will. Keep it up! Your strength is impressive, and you are being smart about the back, so things will improve!
Tracy,
You have no idea how much this helps me, just to know that I'm not alone (holy cliche batman!). I was just telling my husband that I haven't slept well in I-don't-know-how-long. I cry, often, and I hate it.
Oh man, do I know what you mean. I'll save my MRI story for another time.
Do tell me more about your MRI!
I'd really like to hear more about your discectomy, too... I know that this is my next option, but three months? I haven't taken more than two days in a row off since 1998!
(I would quote you, but I'm not very smart, it seems, when it comes to these things. I tried the "quote" button, but, well, it looked... weird.)
Kate, BUMMER!! I replied to your post in the injury forum ...
__________________
Whatever you give a woman, she will make greater. If you give her sperm, she'll create a life. If you give her a house, she'll give you a home. If you give her groceries, she'll give you a meal. If you give her a smile, she'll give you her heart. ♥
Thanks Julie... I just wrote another novel in the injury post.
This morning:
40 minutes on the recumbent bike. I do the "sports training" workout, but really, nothing I can do on that machine gets my HR past 125. Blech.
Planned for tonight: 20' of HIIT on the spinning bike.
I originally hurt my back about 15 years ago now. So, back then, the MRI contraption was quite narrow. Well, needless to say, the good nurse failed to suggest that I put a towel over my eyes to eliminate the temptation to open them while I was in the tube. So...I opened them....and I totally and completely freaked out.
I immediately started yelling for them to get me out of there, which they promptly did. I sat up after being removed from the tunnel of death trembling and crying and insisting, as if my life depended on it, that I was not, under any circumstances, going back into that thing. Luckily, they knew (probably from experience) that if I did not go through with it right then and there, that I would never return (which, looking back now, is completely true). I happened to have a friend of mine go with me that day, but she had wandered off when this was going on.
I finally agreed that the only way I would go back in was if she was right there, holding my hand, or rubbing my head and talking to me or whatever. I just knew I couldn't do it alone. I don't know where she went, but it took them 20 minutes to find her. Finally, she showed up and I got my scan. I've been claustrophobic ever since...curses! I also had a second MRI prior to my surgery and it was a breeze...nice and wide!
Quote:
Originally Posted by Willie
I'd really like to hear more about your discectomy, too...
I had microdiscectomy surgery in August of 2005. It was my first surgery and it was a completely postive experience for me. Everything went perfectly and I've been feeling progressively better ever since. I was up and walking shortly after the surgery and went home the very next morning. I think the surgery usually takes about an hour or so. Mine took a little longer because of how old my injury was. Doc said the disc material had calcified over the years so it took some effort to cut it away. But, it was a complete success. What struck me the most was the immediate relief from the pain down my leg. I was in other pain from the surgery itself, but the chronic pain was finally gone. I remember very vividly the moment I first noticed it. It was the day after the surgery. I was standing outside on my front stoop, looking up at the sky, taking a deep breath, and realizing how good I finally felt after all these years.
Disc fusion isn't really an option for me because, like you, my 3 lower discs are in degenerative states. I'd be fused half way up my spine by the time it was done. Maybe soon disc replacement will be a viable option. But, I'm perfectly comfortable. I'm not 100% and there are some things I cannot and should not do. So, I respect my limitations and remain smart about my mechanics. And, that's fine for me. I don't need more than that to feel good and be happy and feel like I'm not severly limited any more.
I read your thread in the injury forum. I'm not an expert. But I have lived through it myself and, all I have is my own experience. I agree with everything Julie talked about. I was fortunate enough to be able to stay home and not have to work which gave my back time to heal. It took a while but I cannot imagine trying to push through the pain just to go to work every day. Anyway, after the surgery, I started working very hard at building it back up again and getting it strong and healthy. Then, and only then did I start adding weight to my workouts. And, as I've said, I feel better than I ever have. Heck, I was doing deadlifts on Sunday and it felt great. It's a long, slow process, but an important one if you want to remain healthy for the long term. Just something to think about.
Oh, and one final tidbit (now that I've bloated your log with my stuff!). This is a very interesting article, something I experienced. You might find it interesting, too.
I'm anxious to hear how you make out with the PT!
__________________
On Krista mistressing the chin-up, "It's amazing", said one gym source, "considering that for months she just hung there like a dead fish."
This morning: NROLW workout B1
Warm up: 2 x 10 deep bw squats with hamstring stretch, 10 lunge with ham stretch, hip flexor stretch, and knee to chest.
2 x 15 for all sets
1-leg Squats (subbed for deadlifts)-- 2 x bw off an 18" box. These were hard; I tried to keep my toes pulled "up" so that I wouldn't use my leg to push off. I did all 15 on one side and then switched sides (by the way, what does this mean, in terms of rest?). I noticed that my right leg, which is the one bothered by my back issues, was slightly weaker.
Shoulder press both sets 22.5lb DBs
Lat pull both sets 87.5
Lunge 15lb DBs (30 walking lunges is A LOT!!!)
Push ups 2 x 15 (subbed for ball crunch, per Julie's advice, and I'll do multiple rounds of planks tonight while training my teammates, since I can't participate in the workout that I am giving them).
I really enjoyed this. It's hard work, seemed manageable with my back (is this finally the epidural taking effect, or am I just being really, really careful?), I'm not the least bit uncomfortable afterwards, and it was over in 35 minutes!
Tracy--
School is about to start, and it's damn near impossible to type anything coherent with 25 7th graders in my classroom, but I'll get back to you during my lunch. Your MRI experience sounds awful! Mine almost felt spa-like comparatively! I had some country tunes, a plush pillow, and a nice dark room. I'm sorry yours was so awful.
Fully Recovered and Training for Two
)
Linear Mode
