Following my 5K, I needed a break so I took one. Today I returned to the gym with:
20 min Ellpitcal workout (weight loss program)
2 min Rowing Machine
30 sec Rest
1 min Rowing Machine
Hip Abduction (2 sets of 10 reps each leg with 15 sec hold on the 10th lift)
Bridges (15 reps with 5 sec hold; 15 sec hold on the 15th lift)
5 min stretch
When you are visibly physically unfit (read obese), there is a lot of urgency placed on changing you. What you SHOULD be doing is often offered to you regardless of your opinion or goals or situation. Doctors do it. Friends and Family do it. Co-workers do it. Even the occasional stranger waiting in line behind you at the grocery store do it. Television and magazines all offer up ways to make the change happen faster. The dialog is very urgent and demanding. It's exhausting.
I worried about taking a week off from my exercise routine. I've read that it takes 6 weeks to build a habit and 1 week to tear it down. I've been working on this workout routine for 5 months. I've taken a 1 week break one other time, over Thanksgiving. Without deciding my opinion on the damage a week off would do, I took one.
And it was TOTALLY worth it.
I needed a break from goals and disappointments and plans for completing the next thing. I finished the 5K which was emotionally and physically draining and exhilarating. Just writing the post about completing it had me crying all over again! I even took a break from PT on Thursday. Having new pain spring up a couple of weeks ago in the form of an inflamed coccyx (tailbone) really messed me up more than I thought.
It is frustrating to move 2 steps forward and 1 step back over and over. Intellectually I know it is progress, but emotionally I want to see the change NOW. I want to prove to everyone, including myself, that I CAN DO THIS! I am serious. I am not just making excuses!
So I took my week. And today I returned to the gym. Habit unbroken. Whew!
Monday, February 20, 2012
Tuesday, February 14, 2012
My First 5K
February 11th I completed my first 5k. 3.2 miles accomplished on a cold wet winter day. To give you an idea how cold it was, here is a shot of me with my kids about 15 minutes before the race started.
I arrived at the park with over 500 other runners in 34 degree weather less than an hour after the precipitation stopped. Thankfully the earth wasn't cold enough to let the snow stick to the trails. All was clear and the race was on. My husband and kids set themselves up on the sidelines to cheer me on.
As the start time approached I positioned myself at the back of the pack. Each runner got a chip to track their exact start time and the moment they cross the finish time. The chips turn out to be necessary as I wasn't able to cross the start line until 2 minutes after the starting bell. I can only imagine what starting at the big marathons must be like.
Knowing that I was not going to jog I had already prepared myself for having the crowd thin out quickly. I can't say I was prepared for HOW quickly it happened. Within 5 minutes of crossing the starting line, I was the last person with about 10 or 15 people in sight in front of me. At that point, I took stock of what I was attempting to do, said a prayer of thanks for yet another chance to get healthy, and promised myself that I would cross the finish line.
Starting out slow to warmup was my plan. Being that it was almost freezing, no amount of warming up before the race seemed to help for long. That worked for me and at that 5 minute mark I started to feel pretty good. I was able to speed up a bit, pumping my arms and standing tall. My pace held with the exception of my very very annoying shoe laces which had to be retied THREE times during the race. Grr.
During mile 2, I had company for a bit. The man was also participating in his first 5K. He'd been training with the Annapolis Striders and shared a little of his motivation with me. His mother at 67 years of age completed the her first marathon. Can you imagine? She definitely inspired her son and gave me hope as well. And when the time came, he used that motivation to pick up his jog again.
By mile 3, my hip and knee on my right leg were hurting. However I was striking the ground on that side I had irritated my leg and had to start modifying my stride. All I could do was tell myself to keep moving and try to change up how I was walking to avoid hurting. My physical therapist says that pain means you need to stop what you are doing. After almost 3 miles of walking, I wasn't going to stop walking, but I could definitely adjust and see if I could make it easier.
Towards the end of mile 3, I could hear people cheering at the finish line, but I couldn't see anyone. There was no longer anyone in my sight and I couldn't tell how close the finish line was. I was alone. And I started wondering if I was going to be able to finish. My hip was throbbing and my heart was beating. I was getting very tired.
And then this man jogged around the corner. Up to this point I'd been passed by a lot of joggers who'd turned around and jogged home after completing this race. This man jogged towards me, turned and jogged along side me. He'd come back to find me to make sure that I finished. At that moment, the tears started. For the next 0.2 miles I wiped tears away and I tried to increase my pace. Two more joggers came back and joined us. I was not quitting. I was going to finish.
And then I saw it. I saw the finish line. I saw my husband standing there. My friend who'd jogged ahead of me came back to jog in with me. There were complete strangers standing there cheering me in. I felt supported and inspired and JOGGED the last 10 yards of the race. I couldn't help it. Tears streaming down my face I crossed the finish line 56 minutes 24.3 seconds after I started. I finished the race!
I arrived at the park with over 500 other runners in 34 degree weather less than an hour after the precipitation stopped. Thankfully the earth wasn't cold enough to let the snow stick to the trails. All was clear and the race was on. My husband and kids set themselves up on the sidelines to cheer me on.As the start time approached I positioned myself at the back of the pack. Each runner got a chip to track their exact start time and the moment they cross the finish time. The chips turn out to be necessary as I wasn't able to cross the start line until 2 minutes after the starting bell. I can only imagine what starting at the big marathons must be like.
Knowing that I was not going to jog I had already prepared myself for having the crowd thin out quickly. I can't say I was prepared for HOW quickly it happened. Within 5 minutes of crossing the starting line, I was the last person with about 10 or 15 people in sight in front of me. At that point, I took stock of what I was attempting to do, said a prayer of thanks for yet another chance to get healthy, and promised myself that I would cross the finish line.
Starting out slow to warmup was my plan. Being that it was almost freezing, no amount of warming up before the race seemed to help for long. That worked for me and at that 5 minute mark I started to feel pretty good. I was able to speed up a bit, pumping my arms and standing tall. My pace held with the exception of my very very annoying shoe laces which had to be retied THREE times during the race. Grr.
During mile 2, I had company for a bit. The man was also participating in his first 5K. He'd been training with the Annapolis Striders and shared a little of his motivation with me. His mother at 67 years of age completed the her first marathon. Can you imagine? She definitely inspired her son and gave me hope as well. And when the time came, he used that motivation to pick up his jog again.
By mile 3, my hip and knee on my right leg were hurting. However I was striking the ground on that side I had irritated my leg and had to start modifying my stride. All I could do was tell myself to keep moving and try to change up how I was walking to avoid hurting. My physical therapist says that pain means you need to stop what you are doing. After almost 3 miles of walking, I wasn't going to stop walking, but I could definitely adjust and see if I could make it easier.
Towards the end of mile 3, I could hear people cheering at the finish line, but I couldn't see anyone. There was no longer anyone in my sight and I couldn't tell how close the finish line was. I was alone. And I started wondering if I was going to be able to finish. My hip was throbbing and my heart was beating. I was getting very tired.
And then this man jogged around the corner. Up to this point I'd been passed by a lot of joggers who'd turned around and jogged home after completing this race. This man jogged towards me, turned and jogged along side me. He'd come back to find me to make sure that I finished. At that moment, the tears started. For the next 0.2 miles I wiped tears away and I tried to increase my pace. Two more joggers came back and joined us. I was not quitting. I was going to finish.
And then I saw it. I saw the finish line. I saw my husband standing there. My friend who'd jogged ahead of me came back to jog in with me. There were complete strangers standing there cheering me in. I felt supported and inspired and JOGGED the last 10 yards of the race. I couldn't help it. Tears streaming down my face I crossed the finish line 56 minutes 24.3 seconds after I started. I finished the race!
PT: Day 8
Monday's PT Session:
6min Elliptical Warmup on level 3
Warmup Hip Stretches
Hip Rollout and Butt Muscle Massage
Side Steps - 60in each direction
Bosu Squats - 20 reps with 5 sec hold
One Legged Squat and Place - 10 cones now so 20 squats per leg
Leg Extension - 30 reps each leg
Cage Stretch
Though I haven't posted about it yet, I did finish my 5K. I promise more about that later.
Following my 5K, my feet and knees were sore. My right hip acted up during the 5K, but not afterwards. My hamstrings were also sore. So entering PT yesterday, I had a bit to talk about with my therapist. Thankfully, it doesn't look like I hurt anything. I just needed more assistance working out the knots in low under used muscles than I'd initially thought.
Something I haven't added in my PT workouts which does exist at some point is my Hip Rollout. It's not an exercise I can do to myself as IT HURTS. But not in the irreversible harm kind of way. More in the this is for your own good kind of way. It's good that I'm learning what that is. Otherwise it would be very hard to tolerate the exercise each time I'm in PT.
To do the Hip Rollout, I lay on my side with a pillow between my knees (to protect my back). The therapist takes a foam roller about 6 inches in diameter and 2 feet long and rolls it down the outside of my hip and leg. She continues to add pressure using her own body weight until either it stops hurting or some amount of time has gone by. Then I turn over and we repeat. This exercise is supposed to help my IT band relax and alleveiate the pain in my knees. It works!
Due to my extra sore state on Monday, she added what I can only call a Butt Muscle Massage. Laying on my stomach, the therapist used her elbow to put pressure on various points around my butt cheek. While she was applying the pressure, I bent the knee of the leg she was working on and moved it back and forth. When the muscle would stop hurting below her elbow she'd move to a new spot. This was done to both butt cheeks. And it WORKED!!!!
Apparently part of the problem with my spasamy muscles is my inability to adequately stretch them out. This is something I'm going to continue working on. Of couse, I also have to get warmed up before I can stretch adequately again. That I can do.
6min Elliptical Warmup on level 3
Warmup Hip Stretches
Hip Rollout and Butt Muscle Massage
Side Steps - 60in each direction
Bosu Squats - 20 reps with 5 sec hold
One Legged Squat and Place - 10 cones now so 20 squats per leg
Leg Extension - 30 reps each leg
Cage Stretch
Though I haven't posted about it yet, I did finish my 5K. I promise more about that later.
Following my 5K, my feet and knees were sore. My right hip acted up during the 5K, but not afterwards. My hamstrings were also sore. So entering PT yesterday, I had a bit to talk about with my therapist. Thankfully, it doesn't look like I hurt anything. I just needed more assistance working out the knots in low under used muscles than I'd initially thought.
Something I haven't added in my PT workouts which does exist at some point is my Hip Rollout. It's not an exercise I can do to myself as IT HURTS. But not in the irreversible harm kind of way. More in the this is for your own good kind of way. It's good that I'm learning what that is. Otherwise it would be very hard to tolerate the exercise each time I'm in PT.
To do the Hip Rollout, I lay on my side with a pillow between my knees (to protect my back). The therapist takes a foam roller about 6 inches in diameter and 2 feet long and rolls it down the outside of my hip and leg. She continues to add pressure using her own body weight until either it stops hurting or some amount of time has gone by. Then I turn over and we repeat. This exercise is supposed to help my IT band relax and alleveiate the pain in my knees. It works!
Due to my extra sore state on Monday, she added what I can only call a Butt Muscle Massage. Laying on my stomach, the therapist used her elbow to put pressure on various points around my butt cheek. While she was applying the pressure, I bent the knee of the leg she was working on and moved it back and forth. When the muscle would stop hurting below her elbow she'd move to a new spot. This was done to both butt cheeks. And it WORKED!!!!
Apparently part of the problem with my spasamy muscles is my inability to adequately stretch them out. This is something I'm going to continue working on. Of couse, I also have to get warmed up before I can stretch adequately again. That I can do.
Friday, February 10, 2012
PT: Day 7
Thursday's workout:
6min Elliptical Warmup on level 3
Warmup Hip Stretches
Side Steps - 60in each direction
Bosu Squats - 20 reps with 5 sec hold
Leg Extension - 30 reps each leg
One Legged Squat and Place - 7 cones now so 14 squats per leg
Swiss Ball Bridges - 20 with 5 sec hold
Cage Stretch
PT was frustrating yesterday. I guess there has to be a day every once in a while to show you how far you still have to do. Yesterday was that day. I went in tired and went home tired. I didn't cry, but I wanted to. I kind of wish that I had; it might have felt good to have a little release. But the moment passed and I'm moving on.
Turns out I've been doing the Leg Extension and Swiss Ball Bridges incorrectly. And I'm doing something with my right hip to compensate for my weaker left hip when I side stepping. Grr. My therapist will be watching me closer next week. My progress is good, but there is still work to be done. It's good that I'm in therapy because it is surprisingly hard to tell that you are performing a motion incorrectly. Isolating specific muscles is also strange. Sometimes I have to pause and think about the motion I'm trying to perform for a full 10 sec before I can make my body do it. Very interesting.
But more on the issues. The Leg Extension is supposed to work the glut. Using the machine, it is supposed to isolate the glut. I haven't been performing it correctly so I've been working the quad and hamstring and hip and back... pretty much everything but the glut. The motion of revised yesterday and for the first time I really felt it work the muscle it's supposed to work. But I really have a concentrate on what I am doing. All my other muscles are there ready to compensate if I stop paying attention for a minute. Now I have to extend my leg back to where it is almost straight and then squeeze in my butt cheek. Hopefully since I felt it Thursday I can replicate it at Monday's appointment.
The same problem exists for the Swiss Ball Bridges. I'm working the hamstrings to exhaustion and not the glut. When I lift my butt up off the table, I don't have to lift as far. the focus is on getting a squeeze in my butt and not using my hamstrings to complete the motion. This one is actually harder than expected. I can see why they started me with the Leg Extension.
And for side steps, my right hip is cramping, but my left hip is the weaker one. When I do the One Legged Squat and Place I can feel the weakness of the left hip. In that exercise the right cannot compensate. But in the side step there is something I'm doing that puts all the work on my right side and my left doesn't even get tired. I guess it is no wonder the right is stronger if I'm working it that much harder. At Monday's appointment the therapist is going to watch me more closely during this exercise to determine what is going on.
For the icing on the cake, my tail bone is still hurting. I'm not sure what to make of that. I sit all day long and it just isn't getting anymore comfortable. I think I'm going to have to get that checked on as well. Might as well get it all fixed while I'm at it, right
As negative as I might sound writing about all this, I am thankful to have the opportunity to get better. My work, husband and insurance are all contributing heavily to get me healthy. For that I am grateful. That grateful feeling just doesn't make PT suck less. But I'm going to stop complaining now and get on with the day. Tomorrow is my first 5K and I think to mark the occasion I might just have to put some pictures up here.
6min Elliptical Warmup on level 3
Warmup Hip Stretches
Side Steps - 60in each direction
Bosu Squats - 20 reps with 5 sec hold
Leg Extension - 30 reps each leg
One Legged Squat and Place - 7 cones now so 14 squats per leg
Swiss Ball Bridges - 20 with 5 sec hold
Cage Stretch
PT was frustrating yesterday. I guess there has to be a day every once in a while to show you how far you still have to do. Yesterday was that day. I went in tired and went home tired. I didn't cry, but I wanted to. I kind of wish that I had; it might have felt good to have a little release. But the moment passed and I'm moving on.
Turns out I've been doing the Leg Extension and Swiss Ball Bridges incorrectly. And I'm doing something with my right hip to compensate for my weaker left hip when I side stepping. Grr. My therapist will be watching me closer next week. My progress is good, but there is still work to be done. It's good that I'm in therapy because it is surprisingly hard to tell that you are performing a motion incorrectly. Isolating specific muscles is also strange. Sometimes I have to pause and think about the motion I'm trying to perform for a full 10 sec before I can make my body do it. Very interesting.
But more on the issues. The Leg Extension is supposed to work the glut. Using the machine, it is supposed to isolate the glut. I haven't been performing it correctly so I've been working the quad and hamstring and hip and back... pretty much everything but the glut. The motion of revised yesterday and for the first time I really felt it work the muscle it's supposed to work. But I really have a concentrate on what I am doing. All my other muscles are there ready to compensate if I stop paying attention for a minute. Now I have to extend my leg back to where it is almost straight and then squeeze in my butt cheek. Hopefully since I felt it Thursday I can replicate it at Monday's appointment.
The same problem exists for the Swiss Ball Bridges. I'm working the hamstrings to exhaustion and not the glut. When I lift my butt up off the table, I don't have to lift as far. the focus is on getting a squeeze in my butt and not using my hamstrings to complete the motion. This one is actually harder than expected. I can see why they started me with the Leg Extension.
And for side steps, my right hip is cramping, but my left hip is the weaker one. When I do the One Legged Squat and Place I can feel the weakness of the left hip. In that exercise the right cannot compensate. But in the side step there is something I'm doing that puts all the work on my right side and my left doesn't even get tired. I guess it is no wonder the right is stronger if I'm working it that much harder. At Monday's appointment the therapist is going to watch me more closely during this exercise to determine what is going on.
For the icing on the cake, my tail bone is still hurting. I'm not sure what to make of that. I sit all day long and it just isn't getting anymore comfortable. I think I'm going to have to get that checked on as well. Might as well get it all fixed while I'm at it, right
As negative as I might sound writing about all this, I am thankful to have the opportunity to get better. My work, husband and insurance are all contributing heavily to get me healthy. For that I am grateful. That grateful feeling just doesn't make PT suck less. But I'm going to stop complaining now and get on with the day. Tomorrow is my first 5K and I think to mark the occasion I might just have to put some pictures up here.
Wednesday, February 8, 2012
Thoughts on Walking a 5K
I am 3 days from my 5K. One of the women at work will be
running it ahead of me (because I'm not running it) and told me no
matter what to enjoy the experience. "You will never have a first 5K
again."
*shudder*
While the statement was meant to be supportive and encouraging, it really brought up a lot of apprehension for me. I am walking into my first 5K under doctor's orders not to run. While I set my goal at finishing a 5K and not dying, there is a competitive part of me that wants to do well in completing this goal. Somewhere in my mind, I am an Olympic class athlete and I'll show up unknown to the 5K only to blow away the competition and take first place.
Not going to happen.
I know this. It's not news, but it is a little hard to swallow. My goal is to FINISH A 5K. I will do that. I just need to not beat myself up for quite possibly finishing it in last place. That's the hard pill to swallow. By not running, jogging or otherwise speeding to the finish, I may be the person to finish LAST. Everyone will be there standing at the end waiting for the slow poke to finally get across the line. My husband. My daughters. The other 499 registered runners.
Wow. Check out my negative thinking.
My hope going into this is that there are a couple of others who will be walking. That way I will have company at the back of the pack. Additionally, my coworker has said that she is going to comeback and find me after she finishes and finish the race with me (she runs marathons, so this is completely within her range of ability). That is very kind of her and not an offer I will refuse at this point.
I must remind myself that 3 months ago when I decided to do this, I couldn't walk a 5K. I knew I couldn't do it. My progress is fantastic. My outlook is improving. My pride just needs a little adjustment right now.
*shudder*
While the statement was meant to be supportive and encouraging, it really brought up a lot of apprehension for me. I am walking into my first 5K under doctor's orders not to run. While I set my goal at finishing a 5K and not dying, there is a competitive part of me that wants to do well in completing this goal. Somewhere in my mind, I am an Olympic class athlete and I'll show up unknown to the 5K only to blow away the competition and take first place.
Not going to happen.
I know this. It's not news, but it is a little hard to swallow. My goal is to FINISH A 5K. I will do that. I just need to not beat myself up for quite possibly finishing it in last place. That's the hard pill to swallow. By not running, jogging or otherwise speeding to the finish, I may be the person to finish LAST. Everyone will be there standing at the end waiting for the slow poke to finally get across the line. My husband. My daughters. The other 499 registered runners.
Wow. Check out my negative thinking.
My hope going into this is that there are a couple of others who will be walking. That way I will have company at the back of the pack. Additionally, my coworker has said that she is going to comeback and find me after she finishes and finish the race with me (she runs marathons, so this is completely within her range of ability). That is very kind of her and not an offer I will refuse at this point.
I must remind myself that 3 months ago when I decided to do this, I couldn't walk a 5K. I knew I couldn't do it. My progress is fantastic. My outlook is improving. My pride just needs a little adjustment right now.
Workout 120208: Guilty Pleasures
This morning's workout is brought to you by LMAFO:
Hip Warmup Stretch
35 min Arc Trainer workout (level 2 - interval)
5 min Treadmill Cooldown
5 min stretch
Yup. You read that right. I'm sexy and I know it! :)
I don't know what it is about cheesy workout music, but it has my smiling ear to ear while sweating buckets on my gerbil machine hours before sane people are actually awake. I've been listening to the Pop Fitness station on Pandora and truly enjoying it. The music does not hold up to my normal standards, but it really gets me going when I'm working out in the morning. I even tried listening to the station in my car ont he way to work and I would rank it somewhere between abysmal and epic fail in that setting.
This workout took about an hour all said and done. I'm now debating about doing 35 minutes on one machine. I may mix it up adding some rowing into the mix next workout. We'll see.
Hip Warmup Stretch
35 min Arc Trainer workout (level 2 - interval)
5 min Treadmill Cooldown
5 min stretch
Yup. You read that right. I'm sexy and I know it! :)
I don't know what it is about cheesy workout music, but it has my smiling ear to ear while sweating buckets on my gerbil machine hours before sane people are actually awake. I've been listening to the Pop Fitness station on Pandora and truly enjoying it. The music does not hold up to my normal standards, but it really gets me going when I'm working out in the morning. I even tried listening to the station in my car ont he way to work and I would rank it somewhere between abysmal and epic fail in that setting.
This workout took about an hour all said and done. I'm now debating about doing 35 minutes on one machine. I may mix it up adding some rowing into the mix next workout. We'll see.
PT: Day 6
Tuesday's workout:
6min Elliptical Warmup on level 2
Warmup Hip Stretches
Kneeling Leg Extension w/ Bent Knee - 10 reps each leg
The kneeling leg extension was modified to do it with the knee of the leg being lifted bent. Having the knee bent makes the glut work harder if I understood the explanation correctly. These were a little harder, but still more manageable than I expected.
Side Steps - 60in each direction
Bosu Squats - 20 reps with 5 sec hold
Leg Extension - 20 reps each leg
Swiss Ball Bridges - 10 with 5 sec hold
One Legged Squat and Place
Side-lying Abduction on Swiss Ball - 10 reps
Cage Stretch
Modified Side Plank - 10 Reps
In preparation for my reevaluation on Thursday (I'm assuming), I had some preliminary strength tests and filled out an activity evaluation form. The strength tests showed that I am making definite progress. Where I was unable to hold my leg up at all using the abductor muscles before, I can lift the leg and keep it there with some resistance added! That feels huge to me and the therapist seemed happy about it as well. I also noticed that I'm rating a lot of things as easier on the activity chart that I was a month ago.
I'm hopeful that I will be on my own in a couple more weeks. Hopeful and more than a little nervous. I love that I've made progress; now I just have to continue the progress on my own. The last thing I want to do is end up in PT again having regressed after all the work we've put in and things I've learned. My gym routine is pretty stable now so this is doable. Much more so than when I exited PT 3 years ago.
6min Elliptical Warmup on level 2
Warmup Hip Stretches
Kneeling Leg Extension w/ Bent Knee - 10 reps each leg
The kneeling leg extension was modified to do it with the knee of the leg being lifted bent. Having the knee bent makes the glut work harder if I understood the explanation correctly. These were a little harder, but still more manageable than I expected.
Side Steps - 60in each direction
Bosu Squats - 20 reps with 5 sec hold
Leg Extension - 20 reps each leg
Swiss Ball Bridges - 10 with 5 sec hold
One Legged Squat and Place
Side-lying Abduction on Swiss Ball - 10 reps
Cage Stretch
Modified Side Plank - 10 Reps
In preparation for my reevaluation on Thursday (I'm assuming), I had some preliminary strength tests and filled out an activity evaluation form. The strength tests showed that I am making definite progress. Where I was unable to hold my leg up at all using the abductor muscles before, I can lift the leg and keep it there with some resistance added! That feels huge to me and the therapist seemed happy about it as well. I also noticed that I'm rating a lot of things as easier on the activity chart that I was a month ago.
I'm hopeful that I will be on my own in a couple more weeks. Hopeful and more than a little nervous. I love that I've made progress; now I just have to continue the progress on my own. The last thing I want to do is end up in PT again having regressed after all the work we've put in and things I've learned. My gym routine is pretty stable now so this is doable. Much more so than when I exited PT 3 years ago.
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