Training Journal:)

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121

So im back. Played some games, drank some beer, had some fun, and now for some recovery.

The trip was really beautiful, lots of sun, lots of greenery, lots of OCEAN! my first time on a ferry:) it was cool.

Provincials went well, if 1 tie and 2 losses is considered doing well. It didnt matter though, the first game was awesome, we totally dominated the game, but their keeper was steller, the opposing team had a penalty to tie it up in the last few minutes of the game…(1-1)

The team and I went to check the streets of victoria out later that night, it was lots of fun, stayed up till early the next day, got minimal sleep, and it showed as we lost our game 2-4 the next morning. We went to the Sticky Wicket (famous burger joint) then Monty’s (strippers!) then Upstairs (club)…incase anyone is from victoria here/.

The last game didnt really mean anything, so both teams just chilled out and played a friendly type match. lots of fun

I fell on my right leg really akwardly in this game however.

Imagine knee flexion, then hip flexion, (so your knee is like up to your chest) While running i fell forward and landed on my right leg in that position (on the balls of my foot), with all my body weight (all 163lbs!!:D) plus some momentum, so I crunched my knee and calf pretty good, but it didnt bother me until the next day…(today :mad:) some icing, massaging, ZMA-ing and resting, and ill be good to go.

I took my supplements with me, had some contrast showers, and drank tons and tons of water. Ill be taking this week off to let my body recover from the partying and the playing.

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Monday June 12 (week 13)

Just went to the physio this morning. Not bad news…Had some massage done again and some more EMS

So I did infact tear some muscle, the soleus muscle which attaches to the femur. My Dr. said its coming along well however, and that it is really good that its not a sports hernia.

I also have a problem with my lumbar 2 & 3, i guess its kind of outa place, which isnt helping the tendonitis.

I have been given some stretches and exercises to perform now on my soleus muscle, and I will go back for one more session to check out my hip and back.

He seemed a bit more lenient about letting me sprint…but wasnt really definitive about anything???/ And the doc was way too busy to be bothered with detailed questions…

The doc also said i should steer clear of power cleans for now as well, until the L-2&3 and are back into place (PUN!)…which really sucks, cause they dont bother me at all, and I was really stoked to start cleans again…

This entire week I will be taking off. I will probably do some mild tempo sessions and stretching nonetheless.

Since the Dr. is so busy, i have emailed him some questions about how long I should steer clear of sprinting and power cleans and other various questions. another long week ahead or minimal training… :mad:

but theres still like 3 months of summer left!

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Soleus or Psoas? The pic here is of the Soleus.

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And here is a pic of the Psoas !

Hahahahaha

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Im not sure? Which ever one joins to the femur. I was just guessing from the docs pronunciation.

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Andrea, theres no need to post personal pictures of youself to help out in the miss interpretation, I’ll spare you the humiliation by posting a more appropriate picture. :rolleyes:

Here is a good picture. Right around the femur is where the Dr. said the psoas had torn a bit, and it is directly connected to lumbar 2 and 3 which is causing the pain-less problem in my lower back.

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What are you talking about Shane? I got that picture from your photobucket account and did the artwork myself! :smiley: Hahaha

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Why would I keep pictures of YOU in my photo bucket…besides the ones you sent me to help you post the picture in these very threads? :smiley:

So why do I keep this training journal???. So everyone can look at it? so i can keep track of my stats? so i can burn Andrea all day?..well…yes…and no…

Its also a perfect way to look back and see what has been done differently in the case of an injury. After looking back, my hip started to bother me after I started going swimming again. Then it started hurting while doing core workouts. Its also a common injury in athletes involved in kicking sports (been a “soccer” player my whole life)

When the Dr. asks me to flex my hip (lift my knee up,) and he puts a little resistance on it, I can start to feel the pain. So I thought, what replicates that resisting type motion while hip flexing? Sprinting? no…it rarely bothered me while sprinting. Core? somewhat, and while lying on my back, and lifting my legs, its kind of like added resistance, VS standing and lifting my leg. Swimming? defenitely. The added water resistance is very similar, not much, but enough to cause the pain.

So maybe its swimming, maybe its just soccer? who knows, but for now, im not going to be swimming on my tempo days. Ill stick to a tempo workout on turf, where the pain never bothers me.

Warm up
o 10min on eliptical

  • static stretching (lots of hip stretches)
    o 5 minutes on eliptical
  • more stretching

Weights
o Bench Press

  • warm up with bar
  • 12x95lbs
  • 10x115lbs
  • 8x135lbs
  • 1x145lbs
  • 2x10x95lbs
    o skull crushers (triceps)
  • 3x10x40lbs
    o Biceps
    -3x20x30lbs (30lbs in each hand, 10reps for each hand…uuummm…yeah)
    o Lat Pulldown
  • ummm, didnt do the pull down, just lifted my own body weight
  • 10xbody weight
  • 5xbody weight

Core Workout
o 8 exercises ~ 30sec

  • 1 min rest in //
  • I started slow, just to see how they felt, and the feeling was good! No pain in my hip!, I kept going, did some med ball stuff, some back extensions, it was all good. Still kept away from leg swinging core exercises, and just kept it a bit easier then usual, i was pleased.

Recovery & Regeneration
o Contrast shower
o post supp
o BBQ’d hamburger
o ZMA

Got 10 hours of sleep last night, and i was pretty drowsy this morning? just no energy. But after reading chapter 5 of my pysch book, I learned about sleeping cycles. So i went to bed at a different time last night, got more sleep than usual, and ended up paying for it today. bleh.

David Lee Pong Workout (week 8)

  • straight outa bed :eek:
    o 3[(30 x Push-ups) + (30 x Hyperextensions) + (30 x Sit-ups)]
    -no break in //
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Hey I’m not a psychologist YET Shane…hopefully some day I will be able to help you though.

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again, only the pictures a certain someone sent me b/c posting pictures is such a difficult task for some;)

8 hours sleep
lots of food and water

been tired all day? I really screwed up my sleep cycle during the road trip, this is a bummer. I managed to get 5 core exercises in although, and minimal studying…test tomorrow!!! arg…

Again though, my leg feels a lot better, all the icing really helped. Thats my right leg, the ol’ hip is still trucking along as well, ill have to wait to see what the dr says later this week.

David Lee Pong Workout (week 8)- straight outa bed :eek:
o 3[(30 x Push-ups) + (30 x Hyperextensions) + (30 x Sit-ups)
-no break in //]

131

Alas, today wasnt too motivating. Had a test first thing in the afternoon, which actually was much better than I had feared.

Then i went for a light tempo, but i noticed my hip start to act up a bit, so instead of running through the slight pain, (probably progressively getting worse) i just said DAMN YOU HIP!!! and i walked off the pitch and went home, hoping i made the best decision.

I only ran a few hundred meters before departing. And here I sit, ice on my hip, just wanna flip…out! bah!

My right leg on the other hand feels better every day, still slight pain from when i landed on it akwardly last weekend, but its coming along nicely.

Unlike my left leg/hip, it still feels the same? mild pain, but present nonetheless. I have a gut feeling that its not going to be better by next week…and i have a feeling that my last physio tomorrow isnt going to be my last session.

I also know that if i just rush back into training, its not ganna help. I just wish i knew more about my hip, and whether its healing or not? as long as i can do a few things in the mean time…like a tempo, or bench press, or power cleans…im wondering how much this problem is going to limit my activity…

cant jump to any conclusions yet, still have one more physio appointment tomorrow! on a more positive note, im not as tired today, got about 8 hours of sleep again. I think my melatonin is resynchronizing my biological clock so my circadian rhythm is readjusting back to my normal Rapid Eye Movement and Slow Wave Sleep schedule:D or somthing like that

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Friday June 16th (recovery week 1)

OK, so im back from physio. The dr suprisingly asked if i had done any sprinting or soccer this week?, as if my hip was all better. But that was defenitely not the case, its still about the same, mild but there.

So we did some movements and hit some tender spots. The dr is now confused as to whether there is still a chance of a sports hernia b/c i have pain in a particular spot, but he said, “pain lies” so hes still 90% sure its a Psoas tear.

We did some EMS again, only in a different spot, right at the base of my left abdominal muscle (vs the top/inside of my ham). Then he loosened up my hip by strapping a belt to my knee and attached it to his hip, and we just rotated it around with lots of pressure.

Yesterday, the massage instructor said a solid 2 weeks of minimal to no activity would allow the psoas tear to heal, but the physio wasnt too keen on that idea. He wants some tension on the hip, just no knee driving motions (so no soccer and sprinting for a bit)

So he says some slight tempo work, stretching, and hip exercises would be good.

I am also thrilled to say that I am allowed to do POWER CLEANS!!! and bench press, but no abdominal work, so that 10-pack i worked up is ganna detoriate a bit :stuck_out_tongue:

So in conclusion, the only activities I am supposed to take a break from are knee driving motions (sprinting/soccer) and core work. I am pleased:)

so damnit REN! ill see you next week!!! and we will power clean and bench press like never before!!! AAAAAAAHHHHHHHHH…and get our muscles massaged… by good looking girls, hehe

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AHHHHHH, you dog you. Thats what I like to hear!!! I’ll be happy to see you there again. All of a sudden I am so motivated.

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so, the last few days have been pretty slack, just playing some light beach volleyball, eating some food, working at the mill, infact i just got back from an 11 hour day :cool:

Im feeling pretty swell, my hip is still about the same, i keep getting this gut feeling though that something is up…maybe a psoas tear, maybe a sports hernia…ive never experienced either, so ill just wait and see.

Tomorrow I will attempt a mild tempo run and see where that takes me. Otherwise, I will also practise my power clean technique with my light bar.

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Monday June 19th (week 14)

8 hours sleep
needed more water
ate lots of foods

After class today I went for my first tempo session since about the 15th (which was not a good session) but todays was much better…kinda. A slight pain in my hip conjured up while running, but only stlightly, and it didnt get any worse.

Warm up
o 2 lap jog

  • static stretching

Short Short Circuit (~55%)
1+1+1^
1+1+1+1^
1+1+1^
total = 1000m

felt pretty fatigued after this. I noticed I had a really stuffed up nose the last two days, at first i thought it was just my allergies, but the antihistamines were doing their job, this was something else. My head and nose felt pretty stuffed up after this tempo, kinda congested. But after my warm down i loosened up and felt better. I took some benilyn yesterday and feel much better today (today being tuesday…)

Beach Volleyball

  • finally played a team with some skill, infact they killed us the first game! :eek: I thought it was all over but my team picked it up and won the next three games! it was fun, and my hip didnt bother me at all:D
  • went home and did a bit of power clean practise, then ate a big dinner.

Tuesday June 20th (week 14)
…to be continued (watching Germany vs Ecuador – GO GERMANY!)

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Tuesday June 20th (Week 14!!!)

Its OFFICIAL, nill hip pain in todays training session!!! which is kind of odd, b/c i had slight pain yesterday, and its not like the problem was fixed over night, but its a damn good start. It sure was nice not thinking about the pain:D

Warm Up
o two laps jog in bare feet

  • static stretching
    o ~10x60m tempo at 60% w/ various rest intervals
  • dynamic leg swings
    - pre supp in // tempos

WEiGHTs (NEW!!!)
o got the olympic weights today so we could (carefully) drop the weight down onto the pad! coooooooooooool
o Power Cleans

  • warm up with bar then 40kgs
  • ~8x60kgs
  • 3x70kgs (155lbs =pb)
  • 10x80kgs (175lbs) DEAD LIFTS
  • 2(attempts)x80kgs power clean
    o couldn’t conjure up a full clean with 80kgs, buts its all good, it wont phase me one bit.
    Bench Press
  • bar
  • 10x135lbs
  • 2x155lbs (almost 3)
  • 10x135lbs
  • 7x135lbs
  • 6x135lbs
    [u][b]

    Recovery & Regeneration
    o post supp
    o stretching
    o icing (lower back, got a good burn)
    o ZMA

Here is part of my list of things I’ve been working on for the last month or so.

So I think ive improved on a lot of these, but i have some more to add.

  • I need to lift the bar up fast (from the ground to about my upper knee, then EXPLODE UP! ggggeeeerrrrrrr!!!
  • need to bend my knees a bit more during the catch so as to catch the bar a bit lower.
  • keep arms/shoulders lose prior to clean, but grip the bar firmly and elevate the bar ever so much so im not jerking up right when i start to lift.
  • prior to lift, lean over the bar more, so as not to scrape the bar over my shins.
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Wednesday June 22 (week 14)

Today was yet another day off.

Went to physio this in the morning. Told the dr. that i had a really good day on tuesday, with no hip pain.

We still went through the routine motions and found the same pain though. lying on my back, lift up my left knee to my chest, the dr. puts pressure against my knee and thats when the (slight) pain appears.

Its like a little pocket of pain, below my abdominals, but above my groin, which sounds like a hernia. however, the hip flexion motion with resistance dictates thats its a psoas problem…i’ve never had either problems, so im just really confused.

anyways, did the normal stuff, hip mobility work, ems on my lower abs for 20 min. the dr. said it’d be alright to play my soccer game on thursday night, but it depends on how i feel. He said to warm up really well, and test it out, and if i need to sub off, then so be it.

Im just worried that if the tear is healing and finally going to get better, why aggrivate it by testing it out? but alas, my team will need me as well, so ill give it a try. my gut feeling keeps telling me its more a hernia problem though, but what do i know?> (in that case, it wouldnt be getting better)

Anyways, in other news, my buddy ray and I registered for a race at the end of the month!! :smiley: . I will resume sprint training next week thank goodness (as recommended by the dr). this will be my first 100m race ever, so hurra! I’m pretty excited, i just need to get time off work now :o

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Thursday June 22nd (week 14)

So I have pretty good news to report, my hip felt fine throughout my entire soccer match:D Afterwords, when i was driving home, i could feel slight pain whenever i crunched my abs and jossled around…so I stopped doing that :stuck_out_tongue:

But i was pleased, i played a fair bit, subbed a few times, it went really well. I had a good warm up w/ lots of stretching, static and dynamic. plus we won our game 3-0, but we played like garbage. Actually, that was one of the best teams we’ve played, really young, ran a lot more than most of the mens teams, lol.

Anyways, im feeling pretty good right now, had my contrast shower! wow, that was really nice, post-supp, ZMA and now im off to bed. probably will stretch and do a self-massage as well…seeing as i missed my massage tonight!! ARG!!!

Can’t wait to start sprinting next week, and start eatin’ meat with REN! W00T!!!. I still wont be doing core stuff.

I am looking into buying an EMS unit, I found a descent one at Pinnacle Health Products, its called the NeuroTrac4 Sports EMS, same one my physio uses. Its ~ $200, the only problem is I can’t really figure out how to buy the damn thing off the site? :confused:

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Friday June 23rd (week 14)

Ok, so today is not going so great as yesterday. I can feel the pain in my hip, but only when I flex my abs and even when I sneezed this morning. Does that not just spell out sports hernia?!

Its still minimal pain, and I wouldnt doubt if its gone tomorrow. It’s gotta be from the kickin motion while playing soccer. I dont get it. I surely will not be playing soccer this sunday, or next week for that matter, infact we’ll see about the rest of the season.

I also will probably not be taking part in the race I thought i registered for next week. Turns out I have to pay a lot more money to enter the event and its probably best not to race so soon after “recovering” from my odd injury.

But I wont let it phase me, im still keeping positive. I can still do weights, and I still want to try sprinting next week, cause I have a feeling it wont bother me at all. but like the dr. said, its depends how I feel, and what the ol’ coach says:D

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I am sure your team is thankful for your sacrifice. Here is where bench-press and other things come into play so that you don’t really detrain much and so you will be ready to go and better than ever when soccer trials start. I think a couple ice baths (not so cold this time), would help out a lot so I will see you at training Saturday morning. No need to come at 9am, but come around 11:30 or so.