A Season of Recovery

[Willie]

Ack! I've been talking for awhile about reading that again; one of my teammates and I were just discussing it at practice a bit ago. Sadly, I haven't picked it up since high school, so now I will have to in order to get your reference.

I'm also buried under a stack of kid-lit, which is my savior during my long bike rides these days.

[stingo]

Originally Posted by Willie

Ack! I've been talking for awhile about reading that again; one of my teammates and I were just discussing it at practice a bit ago. Sadly, I haven't picked it up since high school, so now I will have to in order to get your reference.

I'm also buried under a stack of kid-lit, which is my savior during my long bike rides these days.

Go back to the previous page - last post - I explain the reference, in case you missed it.

[Willie]

Originally Posted by stingo

Go back to the previous page - last post - I explain the reference, in case you missed it.

Got it, thanks! Now I'll have to hunt down the book. Good thing winter break is coming soon!

[DanceDiva]

When you commented in Jules' log that you create crossfit-type workouts for you and some friends, I saw that as an invitation to visit your log. Hi. I enjoyed the visit and will be back.

So I've back-tracked with a comment; I hope you don't mind.

Originally Posted by Willie

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.

Sigh.

I think she waited for you to be immobile for safety reasons

[Willie]

Originally Posted by DanceDiva

When you commented in Jules' log that you create crossfit-type workouts for you and some friends, I saw that as an invitation to visit your log. Hi. I enjoyed the visit and will be back.

So I've back-tracked with a comment; I hope you don't mind.

I think she waited for you to be immobile for safety reasons

Glad you stopped by!

And yes, you're probably right I certainly was not-- and am not-- very happy about all of this.

[Willie]

Last night's workout with my teammates:

Warm up: lunge with knee to chest, hip flexor, quad stretch + inchworm

7 x 4' of Tabata with 1' rest between sets = 35'

Each person chose her own exercises from the list. I always advise choosing your least favorite (burpees, for most) and your favorite (varies) exercise. A few folks repeated bw squats (I have to, since it's one of the few things I can do).

Mine looked like this:
plank
bw squats
band-assisted pull ups
bw squats
push ups
bw squats (by this time, I was struggling, but still managing 15-17 reps per 20" round)
plank

This was really fun and got rave reviews from the girls.

[stingo]

Originally Posted by Willie

Last night's workout with my teammates:

Warm up: lunge with knee to chest, hip flexor, quad stretch + inchworm

7 x 4' of Tabata with 1' rest between sets = 35'

Each person chose her own exercises from the list. I always advise choosing your least favorite (burpees, for most) and your favorite (varies) exercise. A few folks repeated bw squats (I have to, since it's one of the few things I can do).

Mine looked like this:
plank
bw squats
band-assisted pull ups
bw squats
push ups
bw squats (by this time, I was struggling, but still managing 15-17 reps per 20" round)
plank

This was really fun and got rave reviews from the girls.

Interesting approach - can you posts the list?

[Willie]

thrusters
lunge
push ups
pike press
yates row
monkeys
chin ups
KB swings
TGU
v-ups
bw squats
weighted squats
push press
wall ball
step ups
step up with wood chopper
crab walk
plank
figure-8
KB snatch
KB clean and press
clean and press
erg
renegade row
burpees
mtn. climbers
jumpies
russian twist

This is my list of all the exercises we can do at the boathouse-- we are limited by space and equipment, but only in that we need to juggle so that not everyone can do the same thing at the same time. I have a few "recipes" too, that make it easier for me to plan these workouts in a pinch. See below:

**pyramids: do as many as you want, for as many reps as you want. example: 50/40/30/20/10/20/30/40/50, repeat once or twice. Or, 30/20/10/20/30 x 3-4
**as many rounds as possible in 5' (x 3-4), 8' (x 3-4), or 20'…
** Crossfit WOD
** Intervals: choose sets of two exercises that work opposite muscle groups, like squats and rows. 30" of A, straight to 30" of B, repeat for 2'. Rest 30" and then move on to the next 2' interval of two more exercises. Repeat as many exercises or rounds as you want!
**Tabata rounds: 4' sets of 20" on / 10" off (with multiple rounds, I usually take a minute between rounds in order to set up or get equipment

[Willie]

Tonight:
30 minutes of random intervals on the bike ranging from 30" to 2' with equal rest for each interval.
5 minutes rest
25 minutes steady state on the bike.

[kfisherx]

It has been awhile since I visited this one. I need to keep this one on my list of "watch" logs. First I want to say how inspired I am by reading your log. I just came off a year long hamstring injury and am still doing some recovery from that. I know how frustrating it can be to not be your old "invincible" self. I bet your PT thinks you are a handful as well. Mine actually would not release me to my Personal Trainer until he was able to talk 1:1 with him and tell him how I was one of "those" clients. You know the rare kind that actually work too hard.

Anyway these workouts are very interesting as well as challenging and with all the areobic stuff you do I will be very interested to see how the strength work fits and works out for you.

[Willie]

Originally Posted by kfisherx

It has been awhile since I visited this one. I need to keep this one on my list of "watch" logs. First I want to say how inspired I am by reading your log. I just came off a year long hamstring injury and am still doing some recovery from that. I know how frustrating it can be to not be your old "invincible" self. I bet your PT thinks you are a handful as well. Mine actually would not release me to my Personal Trainer until he was able to talk 1:1 with him and tell him how I was one of "those" clients. You know the rare kind that actually work too hard.

Anyway these workouts are very interesting as well as challenging and with all the areobic stuff you do I will be very interested to see how the strength work fits and works out for you.

You pretty much have me pegged. At my first appointment with the physical therapist, I basically said "you can tell me that I need to stop rowing, and I will leave, go buy a family-sized bottle of Advil, and likely never come back..." I don't think she was very happy about it, but really, at least I'm honest, right?

I don't know how all this strength work fits in, honestly. I came from the school of "more is better, and more than that is still better!" especially when it came to steady state work. With my husband's guidance and a considerable effort to re-educate myself, I've really worked to refine my rowing-training methodology, and now I train my whole team. I used to coach division I collegiate rowing-- 7-time league champions-- and I think the way I now train my own team is far smarter than what I, and most other rowing coaches, have done in the past.

I know I like to work hard.
I know that I like to be strong on and off the water. So, I'm trying to row faster than I did in college (and I am!) and also trying to bench my bodyweight. I don't think that these are two concurrent goals, but so far, I'm making it work (I bench 145, which is not my bw, but I can only lift like that in December and July, per my racing seasons, so my really heavy lifting sessions are pretty limited).

I think I mentioned this somewhere else here, but it's worth adding-- I grew up fat, like totally-out-of-shape, regularly-teased, never-had-a-boyfriend fat. I was mediocre at a lot of things, and good at very few things. In a nutshell, I was forced to start rowing in college, I lost a few pounds (50), and I won a lot of races... and I never want to stop. I like THIS life much better.

[Willie]

This morning was supposed to be off, but I decided to go for a quick workout after watching my team's practice this morning (and I'm pist that I wasn't participating). I have an epidural on Tuesday and can't workout for three days, and we had my teammates over for brunch so I knew I'd be having some good eats (orange french toast and eggs with baked mushrooms, ricotta, and herbs).

So, this morning:

3 sets of tabata on the spin bike, with 2' off between each set. HR got up to low 160's for each set, so clearly I am getting much better at biking. Yay!

Tonight will be workout B7.

[kfisherx]

Wow Kate really? How did you end up fat as a child? I oftened wonder about that. We all come out HWP and yet some children end up obese or heavy.

Congratulations on your new life and style. I come from a line of seriously obese people. My Mother is and her sister (my Aunt) passed away just 2 years ago from the disease. I don't go back East too much to visit but last time I was there all my brothers were obese too. We didn't start out that way but we all ended up that way as adults. I was 175 lbs just two years ago and on my 5'4" frame that is considered obese. Until that time I had mostly managed to exercise and stay fit. It was always an effort though.

That hamstring injury happened during my cut so it took me almost 2 years to get down to 135 lbs and be in the healthy weight range. Now my goal is to go down in BF and not worry about weight anymore. I am totally with you on the more is better but am also learning that less is often more especially in this sport.

[DanceDiva]

Originally Posted by Willie

This morning was supposed to be off, but I decided to go for a quick workout after watching my team's practice this morning (and I'm pist that I wasn't participating). I have an epidural on Tuesday and can't workout for three days, and we had my teammates over for brunch so I knew I'd be having some good eats (orange french toast and eggs with baked mushrooms, ricotta, and herbs).

So, this morning:

3 sets of tabata on the spin bike, with 2' off between each set. HR got up to low 160's for each set, so clearly I am getting much better at biking. Yay!

Tonight will be workout B7.

Hi Kate,
I am going to try some of the tabata intervals and let you know my progress. I've decided to give my attention to the erg during my rest week. That will "force" me to treat it gently.

Now on to you. How do you usually feel after your epidural? I've never had one. Are you supposed to do no workout for 3 days or no Kate kind of workout for 3 days. I feel your pain about this. Especially when it's part of your lifestyle and you're dealing with how to accommodate something that doesn't fit while retaining your sense of self.

That brunch sounds good. I'm gonna have to try it.

[Willie]

Originally Posted by kfisherx

Wow Kate really? How did you end up fat as a child? I oftened wonder about that. We all come out HWP and yet some children end up obese or heavy.

Congratulations on your new life and style. I come from a line of seriously obese people. My Mother is and her sister (my Aunt) passed away just 2 years ago from the disease. I don't go back East too much to visit but last time I was there all my brothers were obese too. We didn't start out that way but we all ended up that way as adults. I was 175 lbs just two years ago and on my 5'4" frame that is considered obese. Until that time I had mostly managed to exercise and stay fit. It was always an effort though.

That hamstring injury happened during my cut so it took me almost 2 years to get down to 135 lbs and be in the healthy weight range. Now my goal is to go down in BF and not worry about weight anymore. I am totally with you on the more is better but am also learning that less is often more especially in this sport.

I'm sure there were lots of reasons... many people in my family are overweight (though my brother and dad were both national team athletes in their prime), and when my mom died of breast cancer when I was six, my dad had to prioritize. I remember eating what we called "congregation casserole" for two years-- whatever friends, neighbors, and members of our congregation left on our doorstep (small-town New England). I always played sports through high school-- was even the swim team captain for two years-- but I guess (really, I know) I just ate too much. It's pretty simple. My brother was a state champion distance runner, and I was the smart kid. Suffice it to say, people at my HS reunion a couple years ago were shocked by my appearance and general demeanor. I've changed a lot.

I look forward to seeing you gain strength in this period; I can't focus on stuff like that as it conflicts with my rowing, but if the day comes that I can no longer row, I look forward to exploring other endeavors (my dh and I are discussing my future in cyclocross). Congratulations on your journey, as well... worth it, huh?

Now on to you. How do you usually feel after your epidural? I've never had one. Are you supposed to do no workout for 3 days or no Kate kind of workout for 3 days. I feel your pain about this. Especially when it's part of your lifestyle and you're dealing with how to accommodate something that doesn't fit while retaining your sense of self.

DanceDiva, the epidural was fine, the first time but then, I was on valium . I'll let you know how this one feels; don't know yet if I'll take the valium again. Last time, I did no "Kate" workouts immediately afterward. This time, I will take three days completely off... it will be difficult, but I'm thinking, worth it. Keep me posted on the Tabata-- I am a huge fan!

[Willie]

Tonight's workout A7

lots of warm up
Goblet squat-- 3 x 15 @ 50
(still can't up the weights -- though I did add 10lbs-- so I'm doing more reps)

push-ups-- 3 x 10 on medicine ball
(figured out a way to make them harder! but still did 10; was not fatigued at 8)
seated row-- 3 x 8 @120

step ups-- 3 x 10 @ 25/e
(low weight; same as squats)
walk-outs on swiss ball 3 x 6
(still not allowed to do jacknifes or crunches, but the PT will let me do these)

russian shuffle 3 x 20

bw squats 40" on / 20" off x 10

This felt fantastic; I just wanted to be really tired when I finished, and I definitely was. I like the Russian shuffles and will add them to my warm up from now on, I think.

[Willie]

I feel so good today. Have not had a feeling like this since I can remember; at least 6 months. I don't want to jinx myself, but I just wanted to revel in this-- I want so badly to move freely, to not have to think of what I can possibly do within my limitations, to keep things challenging and interesting, and to be competitive again. I desperately need something / someone to compete with.

I can finally feel like the limits and the physical therapy are working, and am so looking forward to the epidural on Tuesday. I am thinking that I'll go without the valium this time. A silver lining to all of this is that I'm apparently getting over my debilitating fear of needles.

Today, I spun on the bike for 35'-- nothing too serious, just enough time to read a bit and work up a light sweat. Then I spent about 20' working on my PT exercises. They have given me a few now that really "work" me, and so I feel pretty "tired" now.

[stingo]

Glad to hear the optimism in your post Kate. Just keep on keeping on.

[Willie]

Thanks Tom!

[mel]

So good to hear you had such a great day! Hope everything goes well with the epi on Tuesday and that in the not too distant future your limitations are just a bad dream.

mel

[Willie]

Thanks Mel! I love the new avatar.
I've been meaning to ask you-- is your log from HELL still up? I can sift through to find it, but thought I'd ask first.

[Willie]

Just checked out stage 2. I can do about half of the exercises, I think. Grr.

I have to take off three days this week so I figured that Monday's stage 1, B7 workout would just be the last of stage 1 and was looking forward to starting stage 2 at the beginning of next week. But, since I'm not actually allowed to do many of the exercises, I'm not sure what I'll do at all. More of the same, I guess.

Sigh.

[Willie]

This morning's workout was B7

Warm up: squat to stand, lunge with hamstring and flexor stretch, inchworm.
Felt like I needed more, so I added: 3 x 10 Russian Shuffle and 3 x 10 push ups.

Straight Sets, 60: rest

DB Squat 25/e 3 x 15
(am hoping that post-epidural and rest, the PT will finally let me increase the weight))

Alt. Sets, 60" rest
DB Shoulder Press 35/e 3 x 8
Assisted Pull ups 64 3 x 8

DB Lunge 25/e 3 x 10
Swiss Ball Walkouts (precursor to Jackknife?)-- Per PT. 3 x 6

Followed by 5 minutes of body weight squats @ 45" on / 15" off.

I began to feel my back / leg a bit last night, but still, overall, this weekend was good in terms of how I felt-- strong and able, but still patient enough to see this through. This morning, my leg / back was agitated a bit by the workout, but certainly no more than usual, and the second I sat down here at my desk, the pain all but disappeared.

[DanceDiva]

B7's log looks SOO GOOD. Sending good vibes your way for tomorrow.

Are you not allowed to do any back stretching? I don't see any mentioned. I was thinking that it might be helpful, but I would ask the PT if it hasn't been brought up.

Tracey

[Willie]

Tracey, I can't do anything that bends or twists my spine-- all neutral so far, though I did get one new core exercise from the PT today that's got some twisting.

I do child's pose often, and that's about it Do you have any suggestions?

[DanceDiva]

I was thinking about easy cobra (on forearms or a little raise of arms and making sure no glute tightening) and cat and cow (to neutral spine).

Child's pose is good -- also if you do a slight shift of your arms and hips you can stretch through your lat, i.e. Right hip to 5 o'clock with arms at 11 o'clock then Left hip at 7 o'clock with arms at 1 o'clock.

But to me all of these roll out of neutral spine so you'd have to have then okayed.

[Willie]

I should have said, the PT does have me doing a cobra-like exercise from my forearms. The rest are great! I won't have a pt appointment until next Monday, so I'll ask then. Thanks for the suggestions.

[Willie]

Had my second epidural this morning. This doctor did not seem to appreciate my optimism, as he basically set me up for surgery, date TBA. It's difficult, going back and forth between all of these doctors and PT's, but I am going to speak to a neurosurgeon later this week, to find out if he thinks I am a good candidate for surgery. Obviously, if this epidural "takes," then I won't need the surgery. This time, the doctor put the steroid through two different injection sites, which made the experience entirely unpleasant. I was not on valium this time, so maybe that had something to do with it.

Anyway, no exercise for three days, and after that? I've decided to quit NROL4W for now, as really, what's the point? I can't do many of the exercises, and even the ones I can do, must be with limited weights. I figure that I'd rather not go through the program half-assed and then repeat it again if / when I am able. I plan to make up my own workouts, which will basically be more of the same, until I feel like I am strong enough to be challenged with the NROLW program by being allowed to increase the weights.

At this point, if I have to choose between rowing and lifting, because my activity should be limited and I may only be able to do one of them, I'd choose rowing... which I am allowed to do for the first time, next Tuesday.

So much for the weekend's optimism. I'm feeling kind of rotten right now

[LisaS]

sorry about the less-than-stellar news. I've PM'd you.

[Willie]

Dammit. Just when I was getting good and grumpy, feeling sorry for myself, my husband sends me this:

Alwyn Cosgrove's blog: Inspiration