Today is a holiday for many but not for me. My morning workout:
Warmup Hip Stretch
30 min on the Elliptical - Interval workout
Alternate 2 min 1 resistance 4 slope; 2 min 7 resistance 8 slope
5 min cooldown
2 sets of 10 on each leg Strengthening Hip Abduction
1 set 10 Bridges
Cooldown Leg Stretches with Strap
5 min stretch
This all takes about 50 minutes right now. I'm assuming it isn't going to get much shorter. In fact, it will probably get longer as my endurance goes up on the elliptical machine and the physical therapist adds more at home exercises to my list of things to do. During this workout I really pushed it during the high slope/resistance minutes and attempted to let my body recover a little during the lower slope/resistance minutes. Over all I maintained the 100+ strides per minute during the 30 minutes that I decided to aim for. Holding onto the machine for support was actually needed more when I was going slower. I'd love to keep up the intensity the whole time, but my heart doesn't quite seem ready for that yet.
I'm still sad to not be doing the Couch to 5K program anymore, but I'm proud of myself for being an adult and getting back into PT to get this problem taken care of. There's nothing showy about PT or working out for weight loss. I guess there will be something showy (skinny me) when I succeed, but in the meantime I'm feeling like I'm trudging a bit. I want to come up with a new goal, but I'm not sure what to focus on. The number of workouts per week? The strides per minute? Pounds lost? None of these are exciting me.
For now, I still have a 5K to complete without dying on February 11th. I'm going to keep that as my goal and try not to be so hard on myself for not running it. Even walking 3+ miles with my leg issues is an accomplishment to be proud of. Time to quiet my inner overachiever and revel in my success. Plus it buys me time to come up with my next goal.
Monday, January 16, 2012
Thursday, January 12, 2012
Evening Routine.
5 min bike warmup
10 bridges
2 sets 10 reps each leg Hip Abduction
Leg stretches
I don't yet have a strap that works for doing my leg stretches at home. I'll be fixing that during my lunch hour tomorrow. All in all a good solid start to this new phase of my exercise adventure.
10 bridges
2 sets 10 reps each leg Hip Abduction
Leg stretches
I don't yet have a strap that works for doing my leg stretches at home. I'll be fixing that during my lunch hour tomorrow. All in all a good solid start to this new phase of my exercise adventure.
Starting again.
In some ways I feel like I'm starting all over again. In others, I know I've made progress. But first, today's workout:
Warmup Hip Stretch
24 min on the Elliptical - Interval workout
2 min 0 resistance 4 slope*
2 min 8 resistance 8 slope*
*Repeat 6 times
5 min cooldown
2 sets of 10 on each leg Strengthening Hip Abduction
Cooldown Leg Stretches with Strap
5 min stretch
I maintained an average of 100 strides per minute the whole time I was on the elliptical. I'm shocked that I was able to do that. That is where I know I've made progress. It's exciting and surprising. I have been on the elliptical in a few weeks so the progress kind of snuck up on me. For that I am extremely thankful today.
Out of my prescribed PT exercises, I forgot to do the Bridges. I knew I was missing something, but the paper was in the car. gack. I didn't do the Hip Stretch or the Leg Stretches with Strap exactly right, but I have since figured out what I was doing wrong. With the Hip Stretch, the hips are making the same motion (forward lunge with the forward foot up on a chair) but the upper body changes the stretch by lifting arms up in front, leaning to the side or twisting to the side. I think getting that stretch right will just take time. The leg stretch is going to take a little more work. My legs just aren't flexible. Specifically in one stretch, with my leg out straight, and me lying on my back, I pull the leg across my body. My leg didn't want to go that way this morning. It'll take a bit more work.
And after my workout I cried in the shower.
A few days ago I registered for my first 5K and was planning how to complete it. I would do jog/walk intervals. I brought a cute red skirt to wear over my winter running pants. I was excited. I'm still a little excited, but it has definitely been dulled by the last 3 days of appointments. No more planning needed. I will be walking my 5K. My knees are going to hurt as we work them even harder to figure out what is needed to get through this issue in my hips. I have to massage my IT Band to attempt to loosen it up. That is more pain. Self-inflicted pain.
The ups and downs are getting to me a bit. I'm resolved to continue. I've already worked out more regularly than I ever have before IN MY LIFE. Huge accomplishment! Everyday I continue is one more day of rewriting my life. But today is a down day and I've got to respect that as well. Everyone has them and I guess mine is earned with all the change going on right now. We'll see what tomorrow brings.
Warmup Hip Stretch
24 min on the Elliptical - Interval workout
2 min 0 resistance 4 slope*
2 min 8 resistance 8 slope*
*Repeat 6 times
5 min cooldown
2 sets of 10 on each leg Strengthening Hip Abduction
Cooldown Leg Stretches with Strap
5 min stretch
I maintained an average of 100 strides per minute the whole time I was on the elliptical. I'm shocked that I was able to do that. That is where I know I've made progress. It's exciting and surprising. I have been on the elliptical in a few weeks so the progress kind of snuck up on me. For that I am extremely thankful today.
Out of my prescribed PT exercises, I forgot to do the Bridges. I knew I was missing something, but the paper was in the car. gack. I didn't do the Hip Stretch or the Leg Stretches with Strap exactly right, but I have since figured out what I was doing wrong. With the Hip Stretch, the hips are making the same motion (forward lunge with the forward foot up on a chair) but the upper body changes the stretch by lifting arms up in front, leaning to the side or twisting to the side. I think getting that stretch right will just take time. The leg stretch is going to take a little more work. My legs just aren't flexible. Specifically in one stretch, with my leg out straight, and me lying on my back, I pull the leg across my body. My leg didn't want to go that way this morning. It'll take a bit more work.
And after my workout I cried in the shower.
A few days ago I registered for my first 5K and was planning how to complete it. I would do jog/walk intervals. I brought a cute red skirt to wear over my winter running pants. I was excited. I'm still a little excited, but it has definitely been dulled by the last 3 days of appointments. No more planning needed. I will be walking my 5K. My knees are going to hurt as we work them even harder to figure out what is needed to get through this issue in my hips. I have to massage my IT Band to attempt to loosen it up. That is more pain. Self-inflicted pain.
The ups and downs are getting to me a bit. I'm resolved to continue. I've already worked out more regularly than I ever have before IN MY LIFE. Huge accomplishment! Everyday I continue is one more day of rewriting my life. But today is a down day and I've got to respect that as well. Everyone has them and I guess mine is earned with all the change going on right now. We'll see what tomorrow brings.
Wednesday, January 11, 2012
Anti-climatic Verdict.
On the upside, there is nothing structurally wrong with my knee. X-Rays show it to be a healthy with good even spacing and no cartilage issues. All the parts in good shape. The physical exam uncovered a few sensitive spots around the knee cap. The bursitis, treated with steroids and physical therapy two years ago, hasn't gone away at all, though I am experiencing significantly less pain than the last time I had my knees checked. I'll take that as progress.
Now for the downside, nothing is broken, torn or obvious. Sounds like an upside right? No surgery. No braces. No steroids. I see this as a VERY GOOD thing, but it means there is nothing to "fix". I have physical therapy twice a week now to see if I can learn how to improve the functioning of my knee and get rid of the pain after workouts. I also am to lay off the running for a bit. I'm still doing my 5K in February (more about that later), but the interval training in prep for it will be completed on the elliptical.
If you've never been to physical therapy, you might not understand my glass is half empty approach to having a structurally sound knee. PT is HARD. The last time I was there I spent 3 months challenging myself and learning all the exercises I needed to incorporate into my life to get me better. They are hard exercises. There's a lot of them. They SUCK. And it hurts. Whatever problem you go in there with you directly address. That means a sore knee is going to get more sore. Gotta get worse before it gets better, right?
I'm being overly negative. I know it. I accept it. I just don't want to do PT. But I don't want to hurt myself more either. I started exercising in a vacuum 6 years ago and I hurt myself repetitively. I pushed until it was just too much and then I gave up. In pain. Frustrated. Depressed. Now I have to work hard to over come that past. I will. Like it or not, I'm going to get better and then it will be worth it. I hope.
Now for the downside, nothing is broken, torn or obvious. Sounds like an upside right? No surgery. No braces. No steroids. I see this as a VERY GOOD thing, but it means there is nothing to "fix". I have physical therapy twice a week now to see if I can learn how to improve the functioning of my knee and get rid of the pain after workouts. I also am to lay off the running for a bit. I'm still doing my 5K in February (more about that later), but the interval training in prep for it will be completed on the elliptical.
If you've never been to physical therapy, you might not understand my glass is half empty approach to having a structurally sound knee. PT is HARD. The last time I was there I spent 3 months challenging myself and learning all the exercises I needed to incorporate into my life to get me better. They are hard exercises. There's a lot of them. They SUCK. And it hurts. Whatever problem you go in there with you directly address. That means a sore knee is going to get more sore. Gotta get worse before it gets better, right?
I'm being overly negative. I know it. I accept it. I just don't want to do PT. But I don't want to hurt myself more either. I started exercising in a vacuum 6 years ago and I hurt myself repetitively. I pushed until it was just too much and then I gave up. In pain. Frustrated. Depressed. Now I have to work hard to over come that past. I will. Like it or not, I'm going to get better and then it will be worth it. I hope.
Monday, January 9, 2012
C25K: Hot Mess Success?
Today's workout:
You may have noticed that there was never a reboot of workout 3 from week 3. I fully intended to run on Saturday, taking my workout stuff with me to Atlantic City. The lesson I learned was that not all hotels are well-rounded. Ones with casinos in them might be even less well-rounded that normal. After dinner my husband and I went looking for the workout room. It costs $15 per day to use. But I really wanted to complete Week 3. So we walked for 30 minutes. And never found it. Two casinos, an adults only pool (I don't want to think about it) and a day spa, but no fitness room.
So I surrendered. I followed me surrender with a small prayer that I would get up and on the treadmill on Monday morning with week 4 workout 1 in front of me and not DIE. And you know what?
I didn't die.
I'm starting to think my body knows something that I don't.
5min warmup
3min 3.7mph Jog
90sec 3.0 mph Walk
5min 3.6mph Jog
2.5min 3.0mph Walk
3min 3.7mph Jog
90sec 3.0mph Walk
5min 3.6mph Jog
5.5min cool down
5min stretch
You may have noticed that there was never a reboot of workout 3 from week 3. I fully intended to run on Saturday, taking my workout stuff with me to Atlantic City. The lesson I learned was that not all hotels are well-rounded. Ones with casinos in them might be even less well-rounded that normal. After dinner my husband and I went looking for the workout room. It costs $15 per day to use. But I really wanted to complete Week 3. So we walked for 30 minutes. And never found it. Two casinos, an adults only pool (I don't want to think about it) and a day spa, but no fitness room.
So I surrendered. I followed me surrender with a small prayer that I would get up and on the treadmill on Monday morning with week 4 workout 1 in front of me and not DIE. And you know what?
I didn't die.
I'm starting to think my body knows something that I don't.
Thursday, January 5, 2012
A Resolution of Sorts.
I've tried to exercise for weight loss before. I've also tried dieting for weight loss. I've tried combining the two. I've tried cardio workouts. Strength training. Yoga. Meeting with a personal trainer weekly. Meeting with a personal trainer twice a week. I once was a vegetarian. The Atkins diet was tried. South Beach was only considered. The Mediterranean Diet. Eating only organic foods. Eliminating potatoes. Drinking only water. Weight Watchers. Spark People.
I'm tired. I'm tired of trying the next new thing or the old thing that every one else swears worked for them. I sick and tired of seeing marginal results, feeling like crap and giving up. Again.
I want this year to be different. And every year to follow this year to continue the trend. I want to be healthy and happy and feel good about myself and the HONEST EFFORT I put in. I want to see results. I absolutely want to lose weight. However, more than anything else, I want to FEEL GOOD about myself.
Since I began working out in September, I've weighed myself a few times. I can't say I was encouraged by the numbers, but I refused to take note of them. I was starting out on a journey and they were not going to be the focus. To support my ignorance of them, I resolved to begin taking note in the new year. After my first workout at the start of each month, I will take note of the number on the scale. I need to know what it is as it is the number I am most judged by in the health community. Given the holidays and my wacky visiting virus, I didn't get around to weighing myself until today.
January is brought to you by the number 240.0.
I'm not sure what that number says yet. I'm not sure how I feel about it. But I said I would take note. And I have. Here's to resolutions and finding out where they will take you.
I'm tired. I'm tired of trying the next new thing or the old thing that every one else swears worked for them. I sick and tired of seeing marginal results, feeling like crap and giving up. Again.
I want this year to be different. And every year to follow this year to continue the trend. I want to be healthy and happy and feel good about myself and the HONEST EFFORT I put in. I want to see results. I absolutely want to lose weight. However, more than anything else, I want to FEEL GOOD about myself.
Since I began working out in September, I've weighed myself a few times. I can't say I was encouraged by the numbers, but I refused to take note of them. I was starting out on a journey and they were not going to be the focus. To support my ignorance of them, I resolved to begin taking note in the new year. After my first workout at the start of each month, I will take note of the number on the scale. I need to know what it is as it is the number I am most judged by in the health community. Given the holidays and my wacky visiting virus, I didn't get around to weighing myself until today.
January is brought to you by the number 240.0.
I'm not sure what that number says yet. I'm not sure how I feel about it. But I said I would take note. And I have. Here's to resolutions and finding out where they will take you.
C25K: Week 3 Reboot Parts 1 & 2
Monday:
Tuesday & Wednesday: Workout aborted! Virus took hold of my body and I was to busy fighting that to even CONSIDER working out.
Thursday:
My plan of attack for the rest of this week is to keep resting plenty to get my strength back from aforementioned virus and complete my week 3 workout 3 on Saturday morning. That will leave me a full day of rest before beginning week 4 on Monday!
I can't believe I'm excited to be moving on to more running. It is really really strange, but I like that I'm working hard at something and seeing results. That's the way it is supposed to work. But it never feels like it does. This feels good and right and what a great way to start out the new year!
Falling ill with the virus from hell on Monday and not emerging from bed until required by paycheck to do so on Wednesday, I rescheduled by orthopedist appointment for next week. I'm still looking forward to finding out what is up with my knee, but in the meantime I'm feeling pretty well with all the additional rest I've been giving it. That and the lack of sugar my diet has suddenly experienced after I threw out most of our Christmas cookies - i.e. little sugary delights of evil. If you are wondering I'm blaming them for caving into the virus that wiped me out.
5min warmup
90sec 3.6mph Jog*
90sec 3.0mph Walk*
3min 3.6mph Jog*
3min 3.0mph Walk*
*Repeat 2 times
5min cooldown
5min stretching
Tuesday & Wednesday: Workout aborted! Virus took hold of my body and I was to busy fighting that to even CONSIDER working out.
Thursday:
5min warmup
90sec 3.7mph Jog**
90sec 3.0mph Walk**
3min 3.6mph Jog**
3min 3.0mph Walk**
**Repeat 2 times
5min cooldown
5min stretching
My plan of attack for the rest of this week is to keep resting plenty to get my strength back from aforementioned virus and complete my week 3 workout 3 on Saturday morning. That will leave me a full day of rest before beginning week 4 on Monday!
I can't believe I'm excited to be moving on to more running. It is really really strange, but I like that I'm working hard at something and seeing results. That's the way it is supposed to work. But it never feels like it does. This feels good and right and what a great way to start out the new year!
Falling ill with the virus from hell on Monday and not emerging from bed until required by paycheck to do so on Wednesday, I rescheduled by orthopedist appointment for next week. I'm still looking forward to finding out what is up with my knee, but in the meantime I'm feeling pretty well with all the additional rest I've been giving it. That and the lack of sugar my diet has suddenly experienced after I threw out most of our Christmas cookies - i.e. little sugary delights of evil. If you are wondering I'm blaming them for caving into the virus that wiped me out.
Subscribe to:
Posts (Atom)