A Season of Recovery

[kfisherx]

When I left my Therapist and joined this trainer my exercises got harder too. And all of a sudden I made huge leaps in healing. I think that pushing is good to an extent. Congrats on the pain free workout!

[Willie]

Originally Posted by kfisherx

When I left my Therapist and joined this trainer my exercises got harder too. And all of a sudden I made huge leaps in healing. I think that pushing is good to an extent. Congrats on the pain free workout!

Thanks! This new guy is all about "do what makes you happy," and totally understands that hard work does just that. It's really great, and now I actually look forward to PT.

[DanceDiva]

Originally Posted by Willie

Bridge (my bad leg has been cramping during these, so I can't hold the whole minute)

Have you been able to try these 1-legged? Just to see difference in hold time between legs?

[Willie]

Originally Posted by DanceDiva

Have you been able to try these 1-legged? Just to see difference in hold time between legs?

I've tried, but for some reason, my leg cramps so badly about 30 seconds, in, that I have to stop-- at first it was just when my left leg was up, right down, but just today it cramped at the end of the 2nd one, even with both legs down.

1-leg bridges are HARD, and my Pt wants me to do them, but the cramping is gawd-awful. Something about neurons not firing... yeah... I very much heard what he said, and very much did not really understand exactly what is happening back there.

[DanceDiva]

Shouldn't expect to be able to hold 1-legged bridge near as long as 2-legged -- they are harder. And when you do bridges & have cramps, the sooner cramp is an indicator that your leg felt your previous effort. Don't give up. Eventually the cramping will subside.

[Willie]

Thanks Tracey!

This morning's workout:
drills and 3 x 8'

This was a good practice, but my boat did not win the race pieces (in rowing, everything is a "piece"). I asked my brother / coach, after practice, for some feedback since I've had to change my stroke so much with this injuries (for the better, but I'm still working on it). He said he hasn't watched much, but that generally I am the least of his worries... from him, that is a HUGE compliment, so I'll take it for now.

[Willie]

Tonight's workout with my teammates will be:

Warm up with dynamic stretching and one set of tabata bw squats

3 sets of as many rounds as possible (our version of AMRAP) in 6 minutes:
Set ONE--
Kettle Bell clean and press
Renegade Row
Mtn. Climber with twist or hop
KB Swings

Set TWO--
Wall ball
burpees or bw squat or walking lunge (I like to give options)
OH Squat with band
Step ups with wood chopper

Set THREE--
Thrusters
Push ups
TRX Squat with twist
horizontal pull up

Bonus Round:
plank, side, side
bird dog (2x)
bridge (2x)

Bonus Bonus Round:
5/4/3/2/1 Partner TGU

[stingo]

My trainer had me doing KB Stepups - holding the KB in the hand opposite the working leg. The KB starts on the floor in front of the bench, you pick it up, do the step up, come down and put the KB on the ground for 1 rep.

[Willie]

Originally Posted by stingo

My trainer had me doing KB Stepups - holding the KB in the hand opposite the working leg. The KB starts on the floor in front of the bench, you pick it up, do the step up, come down and put the KB on the ground for 1 rep.

Exactly! We hold the KB with an "outside" grip (think thumbs pointing down) with both hands, though it reaches to the outside of the "down" foot. Then lift up to chest as the step up progresses, and then we "overhead press" it above the opposite shoulder. These are a big hit with my teammates.

[Willie]

This morning's row in the pair--
warm up and drills
3 x 5' at 85%

We're both pretty wiped out, and we have a scrimmage tomorrow against a local (very fast) high school crew. So we took it somewhat easy today.

Edit: I just tried to clean my white board of the week's lecture notes and other middle-school-type stuff, and my arms are too tired to get the job done!

[nutbar]

Your team workouts always look like such fun! Very painful but fun.

[DanceDiva]

Originally Posted by Willie

Edit: I just tried to clean my white board of the week's lecture notes and other middle-school-type stuff, and my arms are too tired to get the job done!

You've got to turn on the girly charm & get some of the guys to do it for you -- then no one would know the arms gave way

[Willie]

Originally Posted by nutbar

Your team workouts always look like such fun! Very painful but fun.

Thanks! I tell you, we've got some tough competition in a few weeks (big race in San Diego) and these workouts are making a huge difference in our teamwork and work ethic. You know, we're "masters"-- old folks, with kids, jobs, school, and all those other things that get in the way. Sometimes going after a national championship seems trivial at this stage in my life, but when we do these workouts, and when we have a good practice-- seems like not much else matters. I absolutely LOVE my team.

Oh-- I should add-- after several rounds of testing and seat racing, I made the boat for the race in San Diego! Sweet!

[Willie]

Originally Posted by DanceDiva

You've got to turn on the girly charm & get some of the guys to do it for you -- then no one would know the arms gave way

well, I've tried that... but since one of my management strategies is arm-wrestling ("you can talk for five more minutes if you can beat me in an arm wrestle"), the boys aren't that keen on chivalry. I've kind of shot myself in the foot here...

[SpacecityPaula]

COngrats on making the seat on the boat race.

[Willie]

Originally Posted by SpacecityPaula

COngrats on making the seat on the boat race.

Thanks!

This morning's scrimmage was SO FUN!
We drew lots for boats / oars / coxswains (the little person who steers and makes calls for our crew)... all make a HUGE difference.

We drew--
the best coxswain (Yay! until her cox box stopped working and no one could hear her, and we didn't have any speed information)
the WORST boat-- circa 1985... all the others were a different design, circa 2000 (this was by far the biggest bummer)
good oars, not the best, not the worst.

We had lots of things stacked against us in this scrimmage, as we were also older by 20 years than the kids, and by 8 years +/- than our teammates in the other boat.

We didn't outright win all the pieces, but we beat at least 2 of the 3 other crews in each piece (those hs girls are fast!) and won the last two races, and we raced very well. I was so proud of us!

Later today, lifting.

[nutbar]

Very cool!!! Congrats!

[Willie]

Forgot to write what this morning's workout was:
6 x 2' all out with ~2' rest

I was completely toast until I ate my second lunch-- workouts like that seem to make me so hungry. Didn't help that I went to my grandparents' house for lunch and they gave me an 87-year-old-woman sized serving (fun, nonetheless-- I'm so glad that I still have them near me).

Anyway, hung out with them for a bit and then headed to the gym.

Warm up-- TRX suspension thingy
complex 3 x 10-- squat to row + chest press
+ squat, twist, and reach (I don't know the TRX name for these)

Straight sets with 60" rest
BSS with foot in the TRX, so completely unstable-- 3 x 10/side, bw

Bench press
1x12@85, 3 x 10@105

Alternating sets with 60" rest
DB Incline chest press 3 x 10 @ 35/e
1-arm row 3 x 10@ 45

DB 1-arm clean and press 3 x 10/side @ 25
Lateral raise 3 x 10 @ 15/e

straight set
3 x 12 pike press from the bench

Core / PT:
60" each of:
bird dog / each side
plank
side plan / each side

pike press in the TRX 3 x 8
(these damn near killed me)

I am pooped.
Need couch now.

[Willie]

This morning's workout--

I was supposed to row, but it's pouring rain here and my pair partner called at 5am to cancel (does she think we'll melt?).

Warm up--
squat to stand, inchworm, quad mobility

tri-set:
DB squats 1x20@45, 2x20@55
push ups 3 x 10@bw
1-leg SLDL 3x10@25 (yay! got clearance from my PT to add these)

alt sets:
DB chest press 1x10@40/e, 2x10@45/e
Asst. Chin up 1x10@64, 1x10@58, 1x8@58

DB Shoulder Press 3x10@30/e
Cuban Snatch 3x10@10/e

BSS 3x10@20/e
plank 2x60"

Finished with lots of stretching.

Tonight: core work for PT, maybe some quick intervals

[kfisherx]

I am with your rowing partner. It is an hour earlier and in the rain NO WAY!!!

You are coming back so quickly since getting this new PT! Amazing and way cool. It just goes to show you how critical it is to get a good one.

[Willie]

Originally Posted by kfisherx

I am with your rowing partner. It is an hour earlier and in the rain NO WAY!!!

You are coming back so quickly since getting this new PT! Amazing and way cool. It just goes to show you how critical it is to get a good one.

Well, I don't mind the rain so much, but it was coming down pretty hard this morning. I tell you, the difference between getting up at 4:30 am and 5:30 am is huge. I didn't mind going back to bed for 45 minutes, that's for sure!

Re: my PT-- Seriously. I haven't wanted to log about my pain because I don't want to jinx myself... but, since you mentioned it... my pain has decreased significantly, even in the last week or so. I haven't had any tingling sensation in my leg at all for at least 6 days, which is HUGE. I've had tingling at least 2x/day since October!!! The pain is still here; in fact it's more persistent but far LESS intense. I'm feeling very good about all of this. To boot, my PT actually makes me work, which also builds confidence in my recovery. I'm still on the prescription-strength ibuprofen (and likely will be for another two months), and will get another epidural after my race in a few weeks, when I can take a couple days off. For the first time in months, I feel like I can manage this injury.

On a side note, I have a 2-day field trip Tuesday and Wednesday of this week, which will require me to be on my feet all day, outside, exploring Seattle's neighborhoods (my students produce 12-15 minute films about the 5 Themes of Geography found in each neighborhood). I'm pretty apprehensive about these next two days, and am already looking forward to Wednesday evening, post PT, for some rest.

[stingo]

It sounds like you're in a much better space emotionally as well as physically since starting with the new PT.

[LisaS]

re: standing
if you can arrange where you are so that you can stand with one foot up on something - a curb, a stair, a saloon bar rail, almost anything - your back will thank you for the respite.

[Willie]

Originally Posted by LisaS

re: standing
if you can arrange where you are so that you can stand with one foot up on something - a curb, a stair, a saloon bar rail, almost anything - your back will thank you for the respite.

Lisa,
Thank you! I just discovered this over the weekend. It has definitely helped! I'll make sure to send the kids into the saloon while I rest with my foot on the rail, outside

[bigDman]

Originally Posted by Willie

This morning's workout--

I was supposed to row, but it's pouring rain here and my pair partner called at 5am to cancel (does she think we'll melt?).

Warm up--
squat to stand, inchworm, quad mobility

tri-set:
DB squats 1x20@45, 2x20@55
push ups 3 x 10@bw
1-leg SLDL 3x10@25 (yay! got clearance from my PT to add these)

alt sets:
DB chest press 1x10@40/e, 2x10@45/e
Asst. Chin up 1x10@64, 1x10@58, 1x8@58

DB Shoulder Press 3x10@30/e
Cuban Snatch 3x10@10/e

BSS 3x10@20/e
plank 2x60"

Finished with lots of stretching.

Tonight: core work for PT, maybe some quick intervals

Very nice workout!

[LisaS]

Originally Posted by Willie

Lisa,
Thank you! I just discovered this over the weekend. It has definitely helped! I'll make sure to send the kids into the saloon while I rest with my foot on the rail, outside

just to carry this a little further, at home you can do this standing at the sink (kitchen or bath) by just opening the cupboard door and put your foot up on the shelf. also - if you don't have anything around and are still standing, you can just lift your heel of one foot up (rest on the toe) - don't let that side hip drop though - stand so your hips are still even but just lift the heel and you'll feel your back/pelvis adjust in to a more favorable tilt - at least I do.

[Willie]

Originally Posted by LisaS

just to carry this a little further, at home you can do this standing at the sink (kitchen or bath) by just opening the cupboard door and put your foot up on the shelf. also - if you don't have anything around and are still standing, you can just lift your heel of one foot up (rest on the toe) - don't let that side hip drop though - stand so your hips are still even but just lift the heel and you'll feel your back/pelvis adjust in to a more favorable tilt - at least I do.

I just tried this while I was on recess duty and it worked wonders!!! Thanks for the tip!

(now if I could just get rid of my headache-- the result of a wayward football )

[marthand99]

Good job on the scrimmage this past weekend! And good luck with two days of field trips

[Willie]

Originally Posted by marthand99

Good job on the scrimmage this past weekend! And good luck with two days of field trips

Thanks... I'm dreading them.

[Willie]

Practice this morning-- drills and starts. Starts are usually a lot of fun (0-max velocity in as few strokes as possible!), but this morning the wind was gusting, rain was coming down, and the water was choppy.

Field trip today-- on my feet all day, and while the pain was persistent, it was not prohibitive. I was really worried about this, but I managed just fine!

ALSO ON THE FIELD TRIP:
I beat ALL 20 of the boys in an armwrestle, left- and right-handed, in a row!
and, I did 5-- FIVE-- clapping push ups. How cool is that?