Was running around all day- my dad had surgery so I was going back and forth a lot and walking the dog and doing this and that. Out of respect for the “fasting” patients we wern’t allowed to eat in the whole surgery area so by the end of the day I was practically fainting but it all went well.
Came home and bolted to the gym to get in my lift before closing:
-cable row 4x12 @65
-pull-ups 3x8
-biceps 2x strip set
-shrugs 4x12 w/30’s
-good mornings 2x15 w/25 plate
-core stuff for 10 min.
-stretching
I got a fortune today that said “Rest has a peaceful effect on your physical and emotional health.” :o
I’m probably waking up early tommorow so I can do a workout before I drive down to the cape for a few days of relaxation. No workouts… what will I do? :eek:
Ankle is holding steady- the nature of the ache has changed from the sharp constant pain of may and june to a very dull “tired” feeling ache after I have been on my feet for a long time. It has also migrated somewhat from the tendon sheath on top of my ankle to the outside hollow under the bone. All in all I feel like it’s improving- my podiatrist recommended going on anti-inflammatories for a week or so on heavy doses, so this week might be the week for that as I am not having physical therapy at the beach.
ewww… I have already seen/heard enough about blood for one day! :rolleyes:
I generally try to avoid medications, but even so I have been on some heavy duty stuff in the past and I seem to do alright with it. I’m not too big so I’m wouldn’t be taking truly huge doses anyway.
A couple years ago I made the decision to take a gamble and compete in 3 events at states (one requiring trials, semis, and finals) on a hamstring with microtears so bad that it hurt just sitting down. You’d better believe I was POUDING down anti-inflammatories every hour for 24 hours before in emergency mode, something like 1600 mg. at least, and I still had 2 PRs in semis and finals and met my PR in the other 2 events
On another note, I have been having some trouble sleeping and I should probably try out the ZMA sooner rather than later… perhaps next week I will suck it up and give it a shot.
-bench jumps 1x10, 2x5
-cleans: 1x3 @95, 1x2 @110, 4x2 @105
-dips 1x16 (new PR), 1x18 (NEW PR!)
-elliptical for 30 min
My biggest problem with cleans is my hands, of all things. The bar tears them up which hurts… I have gloves but I try to wear them only when i have to, and I can’t do cleans in gloves- I really need to be able to feel the bar for some reason.
Ankle feels fine, a little tingly but not painful.
thank god for real food in civilization…
spent the past few days at the beach and watching tv and doing NOTHING physical besides short walks. Went on anti-inflammatories heavy for my ankle, so thats all well and good.
I will never live at college. I almost died from eating Rice a Roni and other such horrible things. And even so, I ate a LOT, I ate a TON, I was hungry perpetually…
work for a couple hours then hopefully the gym tonight.
Went to power yoga which I have quickly come to love because the instructor is this huge guy who teaches a challenging class and he always gives me the harder modifications of poses. It’s awesome, we do a ton of “downward dog” which puts my upper body to the test, plus doing abs, balancing, flexibility, even leg stuff which was enough to leave me a little shaky by the end. I finally mastered the “crow”: http://www.sivananda.org/teachings/asana/crow.html
The instructor told me that I am naturally graceful, balanced, and poised with great posture :o and I should learn to be a yoga instructor. Another reason to love that class!
I wanted to do the lift that I missed last week while I was away, but the yoga stuff had a lot of upper body focus so I didn’t really have a lot left to do a full lift. So I modified it and didn’t go on the elliptical as I had planned.
Just finished a shift of work, ankle is STILL holding up I have two more days of my week of anti-inflammatories, maybe ibuprofen is not completely useless!
Anyway, went to pilates this morning and the instructor didn’t show, so I did some core stuff on my own, then did lifts:
I was a little sore from yoga and upper lifts yesterday, but I got through stuff alright. I walked home from the gym (half an hour) and then went to work where I stood up for a long time, and usually that would mean ankle aching but it feels fine at the moment. I will probably either swim or go on the elliptical and then stretch tonight, then ice, and physical therapy and massage in the next couple days.
On another note, I am about to freak out because the field hockey coach from school called and said that the track coach talked to her about me and she wants me to play and is really excited, blah blah. Then of course she dropped a (small) bomb, telling me that they have strength and speed tests on august 30th (a day before I thought I was going to school) and then they have double sessions after that. She said 9 frosh are trying out but she would like to have some speed, i.e. me.
She is sending me the lifting program that everyone ELSE has been doing all summer- I am not worried about upper lifts, but I think that I HAVE to bring back some lower lifting and maybe even some sprinting/running :eek: I have taken a lot of time off from it, my ankle has improved a lot, and that stuff is starting to look like it’s going to be essential. I’ll have to ask my therapist what she thinks the ankle can take- even if I’m not running I need to brush up on my skills and whatnot. At least it is a soft surface…
today con’t- (clemson will probably be mad at me for this)
It’s been SO long and I have been so good, so I decided to do an experiment with running :o
I went out for a tempo- I made it easy and strictly limited myself to 15 minutes even though I really wanted to do more. It was very simple: jog for 5, sprint/fast run for 2, jog for 3, run for 2, jog for 3. It was meant to test my ankle, and after some initial bits of crankiness in the opposite shin, everything loosened up and I felt NO pain
What will really be the determinant is whether or not I feel pain tommorow, so I’m going to ice well tonight and hope for the best. It feels a little tingly but if I don’t have anything more than a faint dull ache at any point then I’ll consider it a success.
I guess “what will really be the determinat” is the kind of surface you ran today,
so, if asphalt ? probabily you´ll be soreness :mad:
tartran, mondo or any synthetic track, little soreness
grass or sand, no soreness
True… strangely enough the OTHER ankle is feeling more pain than the injured one, probably a result of compensating for my joint deformity (also an overuse injury but nothing can be done for it short of eventual surgery.) The joint thing is mild enough but I wouldn’t be surprised if I were pronating a little more than usual for it.
I ran on asphalt and grass as my neighborhood allowed. I have huge fields behind my house so I can probably do all grass, I just get bored running back and forth. I’ve iced both ankles and they’re a little achy/tired feeling but not any more than they have been and not really painful.
It’s 11pm and I just finished a 30 minute core/everything circuit on the floor in my room just because I was worried I didn’t do enough today… honestly :rolleyes: now just stretching left.
It’s been an enlightening day…
I went to physical therapy for hydrocortisone treatment and had my therapist do both ankles. I then asked her what she thought of running and lower lifting and what I could do, etc. She gave me a lot of ankle exercises to start for strengthening- mostly just basic stuff with a resistance band, but also some things on a machine with an ankle cuff, balancing, and she even said I could jump on my mini trampoline.
She also recommended doing plyometric work and some agility stuff, (which for me will include field hockey woooo) and she told me I could slowly add in the lower lifts at the end of the week. As for speed, she had me list some sample workouts then told me I should start with my shortest speed stuff, (25’s, 30’s, 50’s) and not go over 80% and see how I feel. Needless to say I’m not going to add everything at once, I’ll do one new thing and day so I can identify any component that puts me over the edge. And of course if the sharp pain comes back then I’ll back off. All I need to do now is completely rewrite a program and take into account whatever the field hockey coach sends me.
after therapy I lifted;
-cable row 4x8 @65
-pull-ups 3x8
-shrugs 4x12 w/30’s
-bi’s 2x strip set
I was going to go on the elliptical but then I got into an intense training discussion with the trainer on duty and then I felt dizzy so I came home to have a snack. Tonight is yoga and pilates for over two hours so it’s probably just as well.
totally exhausted- did some ankle exercises (oh god my ankles are so sore) went on the elliptical for 20 minutes, then did a pretty relaxing yoga class for 75 min. and a pilates class for an hour.
Aaaaand now my body hurts and I don’t really feel like moving but it is one of those good hurts.
Thank god for massage tommorow morning, although I might still have some kind of workout ahead of me tonight
got some deep tissue done on my quads, groin, and hip flexors… not fun. What was even WORSE was the deep tissue work done on my perineals, tibialis, shins, and ankles- oh lord. It was probably a mistake to get it done in the morning because now my body doesn’t really want to work out and I’ll be on my feet for 6 hours at work tonight.
I’ll do what I can. Today is supposed to be max cleans but I think i might shift by a day, I don’t think I can handle it right now.
I’m planning on asking my doctor about getting some bloodwork done, things are probably all messed up and I’m a little worried to find out about it.
I fell asleep in the middle of the day… must have been the pain of the massage :rolleyes:
Didn’t do anything today besides work to give my ankles a chance to recover a bit. Did my best to eat and not freak out for not doing a workout, not an easy thing for me.
I’m starting to not only track my weight again but also my heart rate which has always been fairly high. A year ago I kept very close track of it, this past season I took it enough to have a general idea of the norm which was usually in the low 70’s or upper 60’s during taper or rest periods. Up to 78 I would have considered normal.
I would have expected it to be elevated lately, but I’ve started out in the 60’s. I’m not brave enough to talk about weight yet.
Got up early to go to physical therapy where I got hydrocortisone ultrasound and brief massage on both ankles. Aside from a very little bit of muscle soreness, my ankle feels better than it has in months. Finally there was no pain with resistance.
then lifts:
-bench 4x8 @80
-shoulder press 1x8 w/25s, 3x8 w/30’s
-dips 1x20 (NEW PR!) 1x14, 1x12
-cleans (out of order but I really wanted to get them over with) 1x3 @95, 1x2 @105, 1x2 @110, 5x2 @105
-push ups 3x4-4-4
-DB bench 1x8 w/30’s, 2x8 w/35’s, 1x8 w/30’s
Did a lot of walking… walking the dog, walking to the bank, etc. Going to do ankle strengthening stuff with bands, also hamstring and groin stuff with stability ball.
Later tonight is core, trampoline, yoga, and elliptical.
went out and did a TRACK WORKOUT for the first time in about 7 or 8 weeks!
-full warmup
-4x25 accel
-2x40
-2x75 @80%
I was a little alarmed at feeling stiff and a little clumsy… I knew it would be difficult to get back into it but I didn’t expect such a tiny nothing of a workout to be hard! I didn’t do much because the purpose was really to test out the ankle, which was fine. I could feel it working but not painful, so I stopped before I could get to that point.
Also did some stadium step jumps, lunges, and lateral jumps partly for my ankle and partly just for fun, then hurdle mobility to cool down.
Tonight I’m trying out squats and lunges (light light light) then probably elliptical and core and ankle strengthening.
Got wheedled into going college shopping and I couldn’t get out of it to do my workout without seeming weird. probably just as well for my ankle- was a little achy but after icing its fine… lifts will have to be tommorow morning.
I hate missing workouts, I ate dinner assuming I would be working out after so then my balance got all messed up and then I had cravings for salt.
Went to the doctor this morning and was healthy. my blood pressure was really low though- apparently one of the lowest she’d ever seen at 100/50. I don’t really know what normal is
I have two more days of my week of anti-inflammatories, maybe ibuprofen is not completely useless!
