Is the melatonin helping, do you think? I take it every night and it really helps me sleep. Not that I am dealing with pain like you, but I have trouble shutting my brain down and it's better than popping Tylenol PMs.
Glad you had a good day.
Thanks Ginger.
I assume it's the melatonin AND the fact that my leg just didn't hurt much last night, which is rare. I'm loathe to take any kind of medicine or drugs, usually, but caved with the melatonin because I was getting desperate and like you, I don't want to take an actual sleep aid like Tylenol. One thing I really like about the melatonin is that I can still get up early without feeling groggy.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Had my first PT appointment, but will have to summarize later as I'm late for an HOA meeting.
Tonight's "workout" was 45 minutes on the hill program on the recumbent bike... still can't get my HR past 120 on that damn thing.
Plus did all of my PT exercises.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
30' on the spin bike--
warm up
3 x 2' on 2' off
4 x 1' on 1' off
5 x 30" on 1' off
4' cool down
As I told my husband later, that was puke-arific!
My appointment with the PT was good, but not as good as I'd hoped it would be. The highlights:
1. She thinks it's fixable, though not likely within my preferred timeframe (apparently TOMORROW is too soon-- WTF?)
2. She thinks I should get another epidural and will chat with my doc ab out when to do this... prolly another 3 weeks.
3. I had her look over the NROLW stage 1 -- had my workout log with me so I could take notes-- and I am cleared to do everything BUT: no lat pulls, no heavier weights on squats and lunges than 40lbs. **This is a bummer because already I know that with 12 reps, 40lbs won't be enough to gain any strength.
4. I can row on February 9th, which is my team's first scheduled practice. If I hurt the next day, I'm not allowed to row again until our next "easy" practice... since I make up our workouts, I'll be able to plan that for a week later. If it doesn't hurt, I am allowed to row until it does hurt (if it does hurt).
This is all ok with me. It's not my favorite, but at this point, it's better news than I had prepared myself for. The only bummer is that our first race is April 5th, in San Diego, and it's one of the best rowing weekends of the year! So, she thinks it's totally realistic that I'll be rowing by then, but when I explained that the crew is selected from my very-competitive team in early March, she was... not terribly optimistic.
You know the part in Dumb and Dumber when the guy (what's his name) asks the cute girl if she'd ever date him, and she said something like, "your chances are one in a million." And he responded with "so you're saying there's a chance!"... That's what I said to the physical therapist (and then, of course, had to explain the whole movie).
Tonight is "off" as I have two clients and then a team meeting.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Goblet Squats: 1 x 12, 1 x 15 @ 40lbs (I am allowed to use 40lbs, per my PT, wish I could lift more!)
Alternating sets:
Incline Push-ups 2 x 12 off 12' box
Seated Row 2 x 12 @ 105 (+ 7.5)
DB Step ups on 18" box 2 x 12 @ 20lbs/e (+15lbs total)
Plank 60" (subbed for crunches, per PT)
Followed by 2 rounds of 4' Tabata Squats @ bw
It's been two hours since I finished, and my leg / back is feeling ok... better than in the past, but not as great as I'd like! I'm feeling pretty positive about my rehab and recovery, though. I just hope I don't go completely crazy / bored since I can only ride the spin bike and lift. Sigh.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
It looks like you're making progress with what you're able to do, so hopefully that will alleviate some of the boredom. And of course, better to be able to do something rather than nothing at all.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
It looks like you're making progress with what you're able to do, so hopefully that will alleviate some of the boredom. And of course, better to be able to do something rather than nothing at all.
Man, that's the truth. I try to remind myself that I'm lucky just to be able to do anything, or rather, to WANT to do anything.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Last night: easy 30' on the bike, stretching, and PT exercises
This morning: 30' of "hills" on the bike-- not the recumbent, but not the spin bike either. I was hoping for a longer interval, like 4'-6', but apparently I'm going to have to do that on the spin bike, on my own. Dammit!
This afternoon I have PT, and this evening I have to run my team's KettleBells/Circuits class. I'll be doing 4 x Tabata with 2' rest: bw squats, push ups, plank, and bw squats again for a total of 22'.
The team is doing (I think these are the exercises I selected; my log is in my car):
50 bw squats
40 burpees
30 v-ups
20 push ups
10 chins or horizontal rows
20 wall ball
30 lunges
40 bw squats
50 strokes on the rowing machine.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
heh heh. I'd like to, but I have to plan with the limited equipment and limited space that we have. It makes me -- and others at the club-- mildly nervous, throwing ourselves and a few heavy kettlebells around a bunch of fiberglass boats. We get some strange looks.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Oh oh! You mean, from the "down dog" position? I was thinking of the ones on the ball...
That's a good idea, and without pushpress in the mix, it would be a good addition to the mix.
Thanks!
Yes, from downward dog position. I just showed the one on the ball because that was the one I found first. You had linked one which showed it from the floor, so I thought that's the one you were going to use.
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
__________________ 'I feel sorry for people who don't drink. When they wake up in the morning, that's as good as they're going to feel all day. ' ~Frank Sinatra
WARNING: The consumption of alcohol may create the illusion that you are tougher,
smarter, faster and better looking than most people.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Yes, from downward dog position. I just showed the one on the ball because that was the one I found first. You had linked one which showed it from the floor, so I thought that's the one you were going to use.
x 2
each round took people between 12 and 15 minutes.
I add a lot of choice because we have a variety of levels-- some folks have been at it a while and want to work really hard, and others are just beginning.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Seriously-- yesterday she waited until I was tangled up in the traction machine to tell me that she thinks I shouldn't even row on the 9th, just to try it out.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Tonight:
90" on the bike (30' on upright; 60' on recumbent).
That is positively mind-numbing, which, sadly, felt like just what I needed after school today. My leg ached all day, so it did feel good to move a bit and get some of the achey-ness out. Now it's just sort of... throbbing, but I'm sure that will go away soon
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Wow...that's a pretty cool workout. I don't think I'd be able to finish it in that time, though!
Hang in there with the PT stuff, Kate. There will be good appointments and bad ones. Just keep being smart with it.....and patient!
Thanks Tracy! I love doing stuff like that-- I "stole" all the ideas from when I was Crossfitting for a couple months. My teammates said that was hard, but not the hardest thing we've done. We never do the same thing twice, so always ask for ratings of how hard the workout was.
Today's workout: stage 1, B3
**Praise the good lord for 12 reps instead of freaking 15**
Single sets
Squats 1 x 12 @ 20lbs/e 1 x 15 @ 20 /e
Alternating sets
Shoulder Press 2 x 12 @ 30lbs/e
Seated Row 2 x 12 @ 110
Lunge
2 x 12 @ 20/e
Plank 2 x 60"
All with 60" rest
Followed that with two sets of 4' tabata on the spin bike with 2' rest between sets.
(on a positive note, my butt doesn't hurt so much anymore!
Notes: Squat were supposed to be deadlifts, which I cannot do, and I'm quickly running out of options. I did 15 on the second set because I didn't feel "done". I also had to sub seated row for lat pulls (why can't I do those?) and plank for ball crunches. So... basically, I'm doing seated row and plank and squats in every workout.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Feeling good today. Had a few days of minor pain in my leg / back over the weekend, but nothing like it has been. I've been diligent about doing my PT exercises, and now that I know where my multifidus are, I think I'm on the mend! *fingers crossed*
This morning we had snow, a rarity in Seattle, so school started 90 minutes late... enough time to get up at the normal hour, clean the house, and get in a good workout. More on that in a bit...
Stage 1, workout A4 all with 60" rest
Warm up: mobility stuff-- squat to stand, lateral lunges, shoulder circles, lunge to high knees.
DB squats 20/e @ 12, 12, 15 (felt like I wanted to do even another set, just to get some work in)
Alt. sets:
Push ups-- w/u set off 6" box x 12, then T-style @ 12, 12
Seated row-- 3 x 12 @ 110
Step Up-- 3 x 12 @ 20/e off 18" box (really focused on not using the back leg at all)
Plank 3 x 60"
Followed by 5 x 1' on / 1' off BW squats
I felt good, like I haven't in awhile, so I went ahead and did 3 sets of everything. Through all my workouts, I've been doing a warm up set here and there, but these were all work sets. I'll get back on the 2 x 12 program on Wednesday (do I have to?).
What I'm finding most difficult with the rehab/recovery process is just not being able to work. I haven't gained any weight or anything, but that good, tired feeling that I crave is something that I find hard to achieve now. I'm not allowed to load enough weight to really work my legs, and so I increase the reps, but then I'm not doing NRoLW either. Sigh. I've always been a HUGE fan of steady state and would often do over an hour a day on top of whatever lifting or rowing I was doing. Two-a-days are natural to me. So now what? I can't do even a "technique" row of drills, nor can I do any intervals on the step mill or the elliptical. What I need to be doing is interval repeats in the 5' to 10' range, so that I can at least train for racing, while not actually rowing. I am having a really hard time doing that on the bike (don't really know why...). All I have is the spin bike, the recumbent bike, lifting, and bw exercises.
My schedule, then, until I'm allowed to row, which could be in two weeks or in two months:
M-- am lift, pm SS
T-- am intervals 30" to 2', pm PT exercises, warm up on bike, lots of stretching
W-- am lift, pm long intervals 5' to 10' (I think I just have to force this one)
Th-- am SS, pm tabata bw squats, plank, pushups, lunge, squats = 20' of work, while my teammates are doing the workout I plan for them
F-- am SS, pm long intervals
S-- lift, followed by tabata 2 rounds on the bike
My mood is waffling between (I feel good!) and (another month of this?!? Gah!)
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
This morning:
Spin bike--
2 x 2' on / 1' off
2 x 1' on / 1' off
5 x 30" on / 1' off
My hr only rose to the high 150s-low 160s, consistently. I couldn't make my legs work any harder to raise my heart rate... Maybe I'm just not that strong on the bike? Or used to it? What's the deal?
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
This morning:
Spin bike--
2 x 2' on / 1' off
2 x 1' on / 1' off
5 x 30" on / 1' off
My hr only rose to the high 150s-low 160s, consistently. I couldn't make my legs work any harder to raise my heart rate... Maybe I'm just not that strong on the bike? Or used to it? What's the deal?
Tough call - maybe a bit of both? Considering the limitations you have on your weight training, maybe that affects your other activities too?
__________________
Tom
No "happy hours" makes for a lot of miserable days. - Mahler
Tough call - maybe a bit of both? Considering the limitations you have on your weight training, maybe that affects your other activities too?
Could be... I really have no clue. I mean, usually during intervals of that duration, my hr is in the high 170's-180's (my resting hr is only 45, so it's generally pretty low). But on the bike, my legs are absolutely burning, even in the 130 range. I wonder if I'm just biking too close to my lifting workout (it was 24 hours)... that's probably, but in my previous workout schedule, that was the norm.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Eventually your lactic acid tolerance will catch up with your C.V. fitness, or you'll get off Injured reserve first.
Either way, the work you're doing (while not really fun) is still beneficial.
__________________
The will to win is worthless if you do not have the will to prepare.
-Thane Yost
I feel so lucky to be alive that I never bitch about my age.
Billy Bob Thornton
Tough call - maybe a bit of both? Considering the limitations you have on your weight training, maybe that affects your other activities too?
Could be... I mean, I'm at a loss. I am generally able to work myself into quite the heart-rate-tizzy. Since I can't lift heavy with my legs, I've been adding quite a bit of extra, high-rep, low-weight work in... maybe they are just tired. sigh.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
Eventually your lactic acid tolerance will catch up with your C.V. fitness, or you'll get off Injured reserve first.
Either way, the work you're doing (while not really fun) is still beneficial.
So, what you're saying, is that in the 5th minute of a 7minute race, I'll look back fondly at my time spent on the bike and think, "thank God I did so much crappy quad-tastic biking so that this burning sensation I feel in my legs is cozy and familiar." Sweet.
I'm walking 60 miles for a breast cancer cure, September 11-13, 2009! Please support my walk and help me raise funds for cancer research by donating to the Susan G. Komen Breast Cancer 3-Day: http://www.the3day.org/site/TR/Walk/...nal&fr_id=1300
We get some strange looks.
Linear Mode
