Workout 120711: Challenge

After three weeks of no gym and physical therapy ending two weeks ago, I decided it was time to meet with a trainer at my gym again.  I want to make sure that I am still challenging myself.  Plus it is fun to have someone to talk to while I'm working out.  I never cease to learn something.  Today was no different in that regard.

10 min Treadmill Warmup
5 Swiss Ball Passes (Lying on my back I pick up a Swiss Ball between my feet, lift it up and pass it to my hands.  With the Swiss Ball in my hand I lower my arms and legs back to the floor.  Then I reverse, passing the ball from my hands to my feet)
5 Bosu Squats
5 Bosu Reverse Lunges each side
5 Swiss Ball Passes (OWOWOWOW)
5 Modified Pushups
While sitting on a Swiss Ball with 5 lbs in each hand:

3 Sets 12 Bicep Curls
3 Sets 12 Tricep Extensions each side
10 Front Raises
10 Side Raises
10 Shoulder Presses

5 Back Crunches on Swiss Ball (Lying on the Swiss Ball on my stomach, I put my hands behind my head and lift up using my back muscles)
38 sec Bosu Plank (Elbows on Bosu)
30 sec Side Plank each side
2 min Treadmill *
10 Squats *
* Repeat 3 times
Stretch

Wow!  That was a lot!  And I feel good!  The part that made me the happiest was walking downstairs to the locker room afterwards and my knees not hurting.  I was a little worried because I did have to cut the last set of Squats short.  I started feeling my knee pull.  BUT considering I did a grand total of 33 squats!?!?!?!?  That is huge progress!!!

I also really liked the Swiss Ball Passes.  Those are something I read off the Lean Green Been and had to try out.  They are hard and work my lower abdominal muscles which is the same area the Reverse Curls work.  However, I'm getting very frustrated with Reverse Curls because my feet are no where closer to getting under that damn stick.  In time, yeah, but I've been doing them for months.  I needed something new.  Happily I have found it.

A good work out was seriously needed today.  It was weigh-in day and I'm not happy, but nto unhappy either.  The scale showed a 0.0 pounds change.  For a couple minutes I was down.  Then I remembered that I'm coming off party weekend.  Plus last week was my first full week back at the gym.  It will all settle down.  AND no gain means I've still lost 20 pounds.  That is a good feeling.

PT: Day 32: Graduation

Wow.

The words are having a little trouble coming out this morning.  I guess I can start with a comparison.

I didn't record the exercises I did in my first PT session.  I was too busy being down out about it.  But by appointment number 2 I started writing things down.  My first recorded PT workout:

Warmup Hip Stretches
Side Steps
Bosu Squats [I was doing these wrong the whole time - still haven't worked up to doing them right]
Wall Ball Abduction
Leg Extension
Balance Board
Cage Stretch
Side Lying Abduction on Ball

Yesterday's Workout:

6 min Elliptical - level 4 - 0.25 mi
Monster Walk with Red Band
Backwards Monster Walk with Red Band
Walking Lunges - 8 reps each side
Plank - 3 reps 20 sec each
Side Plank - 2 reps 20 sec each
Reverse Curl with Stick - 18 reps
Bosu Superman - 7 reps each side (this is technically called a Reverse Lunge)
Leg Extensions with Band - 20 reps each side
Side Lunges with 10 pound weight - 10 reps each side
Squats with 10 Pound weight - 15 reps
Bridges with Kickout - 6 reps
Glut Press - 15 reps each side

Okay.  I can't deny the progress I see there.  And I know I'm doing all these things with decent form.  Wow.  Faced with that comparison, I feel pretty proud of all I've accomplished.  I can say that it sucked more than words to have the scar tissue in my hips broken up and there were more than a few tears of frustration over the state my body is in....  But Wow.

At the end of my session, my therapist sat with me and we talked about the next step in a lot of these exercises.  Combining the Walking Lunge with a Reverse Lunge.  Strengthening my shoulders so I can lengthen my Side Plank times.  Using a Kettle ball (bell?) with my squats.  Finally getting my feet under the stick in a Reverse Curl.  That one I've promised to send her a picture of when it finally happens.

The biggest message she had for me was that I'm not done.  I'm never going to be done with all this.  My gluts are by no means strong; they just don't require physical therapy anymore.  I'm still compensating for weak gluts by using my piriformis; that's going to require a lot of squats and lunges and glut presses to remedy.  My lower abs...  there were no real words here beyond "reverse curl" and "c-section".  It's all going to take time.  Lots of time and lots of work.  But there is no reason I can't do this on my own anymore.

Workout 120521: To Summarize

Monday morning workout:

30 min Arc Trainer (Interval level 3)
5 min Treadmill cooldown
Stretch

There's a lot going on and this weekend I really wanted nothing to do with my computer.  I unplugged at 5:30pm and didn't return until Monday.  It was good.  And busy.  But that is life, right?

There are a few things I've been wanting to write about, but haven't had the time or focus or something to sit down and knock out the story.  So in the interest of not forgetting them I'm going to summarize.

I can do squats!  I might mentioned it earlier, but it is pretty awesome.  So I'll say it again.  I can do squats!!!  Right now it is just me and a spotter (or bench to catch me if I fall down), no additional weights.  But did I tell you?  I can do squats!

As such, PT is finishing up.  I am down to one appointment per week until the end of June.  I'm absolutely terrified about this.  I should be delving into those feelings and figuring it out, but I'm just scared.  I takes a lot of energy to power through this fear and will require even more to deal with and dispel it.  I will have to do that.  I'm not ready.

Last week my knees started hurting again.  My therapist says that it is a flare up and I'll work through it.  She put some magic pink tape on my legs and one of my knees felt better.  Maybe all my fear is manifesting itself as leg pain.  Either way the bright pink tape helped and I felt a bit better.  Until I started itching.  Apparently I'm allergic to the adhesive they use on the tape.  Hopefully it worked enough magic to last for a bit because I still have hives from where it was stuck to my skin.  Grr.

To help with the transition from PT monitored strength work to going it alone, I've enlisted a personal trainer.  My husband purchased me 3 personal training sessions for Christmas to get assistance with training for running a 5K.  When that didn't pan out an I ended up in PT, I wasn't sure when I would use them or how.  Five full months later I am so thankful that I have these visits.  I meet with my trainer for the first time on Wednesday.  She runs a boot camp on Tuesday and Friday.  I don't know that I'll be up for that, but she'll probably be the best person to tell me.  We'll see.

Wish me luck.  Hopefully I'll have time to week to elaborate a little on all my neuroses; but, if not, be assured I'm just building up for killer stories later on.  *sigh*

PT: Day 20

Wednesday's PT overhaul:

6 min Elliptical - Level 4
Reevaluation
Hip Warm-up Stretch
Reverse Curl with Stick - 20 reps
Cage stretch
Assisted Squats - 5 reps (40 pounds of assistance)
Modified Side Planks - 3 reps each side for 30 sec
Modified Planks - 2 reps for 30 sec
Side Lunges on Bosu - 10 each side

First thing...  I haven't been blogging all my PT visits.  I know.  Hopefully I'm nearing the end of PT, but in the meantime my progress feels frustrating and slow.  20 visits to PT and everyone knows my name.  They know my kids' names.  I know where they live.  And when they're having a bad day.  Not just my therapist, but a couple of the others as well.  I'm nearing the end of my 4th month of PT.  A lot has changed for me physically and emotionally.  And I'm worried about PT becoming a crutch.  I can't stay there forever.  Eventually I have to work through this and move on.  It's a lot of baggage.

Now for the actual workout... The Assisted Squat was something I'd been introduced to in the past, but wasn't deemed ready for.  My tendency when doing squats it to compensate by leaning forward too much.  It simply isn't the right way to do a squat.  My weak gluts are causing the bad form so this exercise adds weight to help them out.  The weight is attached to two pulleys which I hold onto with my arms.  Then I lower into the squat.  I'm unsteady enough that the therapist stands behind me to make sure I don't fall backwards.

Wednesday I was reevaluated.  I'm doing well, but my coccyx is still sore most days and my knees have begun to feel tender again.  There is a balance somewhere in all this I have not attained yet.  For the coccyx I continue working and we hope.  For the knees, I'm to reduce the treadmill incline to 0 for the next few weeks.  First to see if it helps, second to give my gluts a break.  Adding the incline makes them work harder and the suspicion is that they are just giving up.

Workout 120404: Progress

Today's workout:

Hip Warmup Stretch
30 min Elliptical (interval setting)
5 min Treadmill cooldown
Hip Abductors (10 reps 3 sets each leg)
Bridges (15 reps with 5 sec hold)
Stretch

Today felt good.  I was able to complete 30 minutes on the same Elliptical machine that had me crying for mercy a few weeks ago.  Woohoo!!!  I'm thrilled to be making progress.  I still have to focus on my motion when I'm on the Elliptical but I didn't have any pain.  I'm really starting to think we might be figuring all this out in my physical therapy sessions.  Such a relief!

Supporting my good feeling this morning, I actually got everything on my nightly must do list done last night.  A few months ago I spent 4 weeks following FlyLady's recommendations pretty closely.  I can't say that I completed a step everyday.  And I definitely didn't make it to the end of the list.  But after a month, I started to understand that I really did need to prep for the next day each evening.  Without that prep, my days fall apart so quickly.  Maybe that is part of running a house, or being a full-time working mom, or just being a human being.  I have no idea.  But the past couple of nights I've really pushed to get all the tasks done on my list including being in bed at 9:30pm.  Last night I succeeded and it makes such a difference in starting the next day.

I'm reaching the gushing point so I'm going to stop.  I'm happy right now.  I might make a new happy tag to link all my posts where I just love life.  I definitely need to remember this feeling on the days when I feel crushed.  It's pretty awesome!

PT: Day 14

Thursday's PT Regimen:

6 min Elliptical Warmup - level 3
Prone Press Ups Right Side - 10 reps 2 sets
Leg Lifts with Arms Raised - 10 reps
Modified Side Planks - 10 reps with pauce (can't hold for 5 sec yet) 2 sets
Swiss ball bridges - 20 reps with 5 sec hold
Kneeling Leg/Arm Extension - 20 reps each side
Modified Planks - 3 reps with 30 sec hold
Side Lunges - 20 reps
Sidesteps
Cage Stretch

The Side Lunges that gave me trouble in my 2 week break also gave me trouble in PT on Thursday.  It kind of sucked.  The therapist sat in front of me while I did the lunges and held my knee cap in place.  At first I thought I could make the pain stop by correcting my form, but that didn't seem to be enough though it helped.  We're going to keep on working on those.

Besides that I did 5 more Swiss Ball Bridges than I've ever done before.  I was very pleased about that.  Also I was able to do the full length of Sidesteps without switching sides.  No muscle spasms!  That is a pretty awesome feeling.  I'm taking this to mean I'm a little closer every week.  :)

PT: Day 13

Monday's PT Regimine:

6 min Elliptical Warmup - level 3
Prone Press Ups Right Side - 10 reps 2 sets

New Exercise - Laying on my stomach with my left leg hanging off the table, I press up into a cobra pose.  Lower back down and repeats.  This is to get flexibility back in my right hip hopefully alleviating some of the coccyx pain.  My right sacrum is not as flexible as my left (I may have that statement completely confused as I don't really know what it means).

Leg Lifts with Arms Raised - 10 reps

New Exercise #2 - Laying on my back hold my arms up with a bar in my hands.  Left both legs and attempt to get them under the stick without moving my arms/shoulders.  Lower legs and repeat.  Wow.  This was seriously hard and I am seriously not flexible in this way.  I was able to do the lifts, but there was no way I could get my feet any where near the bar in my hands.

Modified Side Planks - 10 reps 2 sets
Swiss ball bridges - 15 reps with 5 sec hold
Kneeling Leg/Arm Extension - 20 reps each side
Modified Planks - 3 reps with 30 sec hold
Side Lunges - 10 reps
Sidesteps
Cage Stretch


I didn't write about Day 12.  It was on March 1st.  It was a very hard, very upsetting, very frustrating day.  I'm letting it go.

Since I was out of PT for 2 weeks, I was re-evaluated upon my return.  The results?  My hips are improving as are my gluts.  Each leg can now resist pressure applied when I perform a Side Lying Hip abduction and some presses down on the lifted leg. I can also resist some pressure when lying on my stomach and lifting my leg up using my gluts.  That is super awesome news!!!!  And I haven't been having a bunch of knee pain so I'm thinking the original problem might be understood.

On the flip side, the coccyx pain grew worse as the two weeks wore one.  For that my physical therapist did and evaluation of sorts on my hip/back alignment.  From what I could tell they were measuring symmetry and watching how I moved each part.  The movements I performed seemed intent on moving every portion of my lower backs and hips separately.  I don't think I could repeat those movements without help.  The result most notably is the two added exercises above.

But there was an even more hopeful conversation.  Based on the progress the therapist is seeing, it may not be necessary for me to continue beyond the next month.  We talked about continuing as we're going now and re-evaluating again in 2 weeks.  I also have to try to stop sitting on my feet when I'm sitting at my desk.  I'm going to try really hard, but sitting with my feet folded up under me is so much more comfortable!  However, if breaking that habit means the pain will cease...  Really?  Is there any more thought needed on that one?

Workout 120314: Question Answered

Today's workout:

Hip Warmup Stretch
20 min Elliptical (level 2 - Hill Interval)
Side Lunges - 10 reps each side
Hip Abduction - 10 reps 2 set each leg
Modified Side Planks - 3 reps each side with 5 sec hold
Modified Planks - 3 reps with 20 sec hold
Stretch

The question posed yesterday about not returning to physical therapy... It was answered today.  I will be going back next week.  This morning's side lunges were greeted by pain in my left knee.  I was able to modify enough to make the pain go away, but something is still not right there.  Then I went to do the Modified Side Planks and my elbow wouldn't support my weight without pain; enough so that I called it quits after 3 of them.

How did I get like this?

All I keep thinking is sedentary job, sedentary hobbies, sedentary life.  I have struggled with my weight for years...  decades now... but I wasn't in pain.  I went hiking with friends.  My jobs involved being on my feet for hours in service positions or contorting myself in to inconvenient spaces in computer rooms.  My weight wasn't getting in my way.  That's why I never fixed it.

Even today it really isn't getting in my way technically.  It's a symptom of the lifestyle I have, just like the pain in my knees.  But for the first time, I am beginning to see it as an aggravating factor.  Maybe I am not getting better as quickly because I have so much extra to whip into shape.  Maybe the added impact just makes everything that much harder.

So I'm working on it.  I'm proud of the progress I'm making.  I'm also proud of the time I've kept at it.  But I still have so far to go.  It's hard to see that I'll ever reach my goals.  Going back to PT?  One more step towards making this right.

PT: Day 9

Monday's workout:

6min Elliptical Warmup on level 3
Side Steps - 75in each direction
Hip Rollout and Butt Muscle Massage
Butt Muscle Stretch
Swiss Ball Bridges - 15 reps with 5 sec hold
Modified Side Plank - 15 Reps
My shoulder has been getting upset by this exercise.  Next time I'm to make sure that my shoulder blades are pulled back while I'm performing it.
Bosu Squats - 20 reps with 5 sec hold
Leg Extension - 20 reps each leg
Cage Stretch
One Legged Squat and Place - 10 cones so 20 squats per leg 
Backward Lunges - 10 reps each leg
Step back into a lunge.  Then using only the front leg stand back up again.  This works the gluts.
Kneeling Leg/Arm Extension - 10 Reps each leg
The Kneeling Leg Extension was modified this week to extend the arm forward opposite the leg being extended.  It's HARD.  And I still have to keep the bar balanced on my back.

This week's workout was hard.  For the first time in a month my knee actually hurt.  And it is continuing to hurt today.  I'm a little concerned, but I know how to take care of a hurt knee and I'll do that until Wednesday when I get to go in and figure out more.

Additionally, my coccyx is still hurting.  It is strange in that I feel it all the time now.  I suspect that some of this is my own awareness.  Apparently the Butt Muscle Massage should be helping this.  I'm not really sure yet, but I'm happy to try.  At least it did feel better for the hour or two after my PT appointment.  I'm glad to get what relief I can.

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.

PT: Day 5

Friday was a good day leading into a great weekend.  Here's my PT regimen:

6min Elliptical Warmup on level 2
Warmup Hip Stretches
Wall Ball Abduction - 20 reps each leg
Side Steps - 75 in each direction
Cage Stretch
Bosu Squats - 20 reps with 5 sec hold
Leg Extension - 20 reps each legModified Side Plank - 10 Reps
One Legged Squat and Place
Kneeling Leg Extension - 10 reps each leg

This was a new exercise.  I kneel like in the table pose.  The therapist puts a light bar on my back similar to a broom handle.  Then I extend my leg back and up without letting the bar roll around.  The exercise itself wasn't terribly hard, but it did take my a few moments to tell my body what to do. 

Side-lying Abduction on Swiss Ball - 10 reps

So I realized that I'd totally forgotten to put my ellpitical warmup before my PT exercises.  I've done this everyday since day one.  The point of it is just to get the blood pumping and body warmed up for the more strenuous warmup ahead.

Heading home from PT, the sun was shining and I was feeling pretty good.  So good in fact that I decided to ditch the van at my house and walk over to day care to pick up my girls.  With my 5K planned for this coming Saturday, 2 miles did not seem like something I should shy away from on a nice day.  I unloaded the stroller my the van and headed on my way and...

60 minutes walking with stroller (25 mins with 25 pounds in the sroller; 5 mins with 60 pounds n the stroller)
5 minute stretch

It was wonderful!  I felt good.  My shoulders ached a little the next day, but that won't be a problem during my 5K as I'm not going to be pushing a stroller.  My girls enjoyed the fresh air and we even got to pickup some stuff along the way (gum balls, pine cones, a big stick).  I also now know that my 3 year old can run for about 15 straight minutes with only slight pauses before she is DONE.  It was very cute and I am extremely thankful I had the stroller with me.  I look forward to being able to run along side her in the very near future.

PT: Day 4

With no gym Friday or this morning, I was in pretty bad shape heading to PT this afternoon.  These are the exercises:

Warmup Hip Stretches
Balance Board
Bosu Squats - 20 reps with 5 sec hold
Side Steps - 75 in each direction (for some reason I decided to count them today)
Cage Stretch
Wall Ball Abduction - 20 reps each leg
Leg Back Extension - 20 reps each leg
Side-lying Abduction on Swiss Ball - 10 reps
Modified Side Plank - 10 Reps.
Swiss Ball Bridges - 10 Reps with 5 sec hold

When I started the Bosu Squats, I got an uncomfortable pulling over the front of my knee cap.  It was something I hadn't experienced before.  I told my physical therapist and she rolled out my IT band (area on the side of each leg).  It didn't hurt as bad as the last time she did it, but it definitely wasn't comfortable either.  when she was done I went back to the Bosu Squats and the feeling was gone.  I'm a believer that these people know what they are talking about.

After continuing with my exercises, it became apparent that my right hip was MUCH more tired than my left one.  After the side steps the right hip was on fire and I spent the rest of the session ordering it to do things that it didn't want to do.  My left hip was fine.  It's so strange how that can happen.  I wonder if it has to do with the way that I sit or how I slept.

Now I am headed to bed.  My goal this week is to be in the gym 4 days.  Given that I didn't go today, that means I'm committed to every day until the end of the week.  I'm beat tonight, but lunch is made and the laundry has been changed.  Time to get my rest!

PT: Day 3

Yesterday afternoon was my 3rd PT appointment.  Thankfully, my back had recovered and I was able to do all that was asked of me and learn a few new exercises.

Thursday's Workout:

Warmup Hip Stretches
Balance Board
Side Steps - I moved up to a higher resistance band.
Wall Ball Abduction - 20 reps each leg
Bosu Squats - 20 reps
Cage Stretch
Leg Back Extension - 20 reps each leg

Swiss Ball Bridges - Lying on my back I put both feet up on an exercise ball.  Then I do a bridge.  With my feet still on on the ball. 10 Reps.  I want to work up to holding each of the reps for 10 secs.  Right now I'm holding them 1 sec.  Sometimes.

Modified Side Plank - Lie on one side with the lower knee bent and the upper leg straight, supporting the upper body on your elbow.  Lift hip off the table.  10 Reps.  Goal is to hold the left for 10 secs.  ha.

One legged Squat and Place - Stand on one foot facing a stool (about 9 inches tall) with 6 cones in your hand.  Squat and place each cone onto the stool without putting the other foot down or bending foward too much.  Then Squat to pick up with cones one at a time.  Repeat on other foot.

Side-lying Abduction on Swiss Ball - 10 reps - This went much better this time.  Less falling down.

I'm starting to ask for questions while I'm in PT.  I've learned that an exercise ball is actually called a Swiss Ball and recovering muscles is all about teaching your brain to isolate the right muscle (your stronger surrounding muscle compensate pretty well).  I also learned about closed chain versus open chain exercises yesterday.  With closed chain exercises, your hand and/or foot stay stationary and in contact with something while the rest of your body goes through the exercise motion.  It's a neat way to think about how you move and what you are doing.  Examples of closed chain exercises that I do are Modified Side Plank and the One Legged Squat and Place.  I know that the Side-lying Abduction on Swiss Ball is an open chain exercise because I asked.  I'm not sure about the Bosu Squats.  I'm going to have to ask when I go back in on Monday.

In the meantime, I'm glad this week is over.  I look forward to doing more next week.  My goal next week is 4 days in with gym, 3 with cardio and 1 with arm workout and PT exercises.  I have PT two days next week as well.  To support the energy I'm going to need to do all that, I'll be menu planning on Saturday since we are out of town Sunday.  A lot is going on, but I really feel like I'm making progress and that is a WONDERFUL feeling!

PT: Day 2

So I figure I'm counting my PT appointments as workouts so I may as well post about them.  If for no other reason I really don't want to forget all the exercises I'm learning.  The hardest part is that I don't know what to call a lot of the stuff I'm doing.  But I can describe them.

Today's Workout:

Warmup Hip Stretches - Stand facing a chair and put one foot in the chair.  Lunge forward with arms straight over head, twisting upper body towards the bent knee and leaning to the side with the bent knees with arms over head.  Do each modification 10 times.  Switch feet and repeat.

Side Steps - Attach ankle shackles with latex stretchy bands connecting them (different bands offer different levels of resistance - therapist picks out the one she wants me to use).  Side step for about 110 steps (length of the room) taking a big step out with one leg and a small step in with the other.  Repeat going the other way without turning around.

Bosu Squats - Balanced on a Bosu Ball (picture of one to the right) squat and hold for 5 seconds.  Repeat 10 times.  Try not to fall off the Bosu.

Wall Ball Abduction - Stand sideways next to a wall with an exercise ball between you and the wall.  lift the leg facing the wall sideways and hold 5 secs.  Do 15 times.  Repeat on the other side.

Leg Back Extension - This one requires a machine and exercises the gluts (butt muscle) when done right.  I'm still learning to do it right and would need a glut machine (or whatever it is called) to repeat it.

Balance Board - The balance board used in the office has a half cylinder attached to the bottom of it, limiting the directions you need to balance (I couldn't find a good picture).  Stand on the Balance Board for 2 minutes with feet parallel to the cylinder.  Then stand for another 2 minutes with feet perpendicular to the cylinder.

Cage Stretch - Standing in the cage to the left, place one foot in the crook below the directions.  Grab the bars above your head and hold for 30 seconds.  Grab the bars to your right and hold for 30 seconds.  Grab the bars to your left and hold for 30 seconds.  Repeat twice for each leg.

Side Lying Abduction on Ball - Balance on your side on an exercise ball (kind of like a side plank but on a big ball).  Lift the upper leg into the air 10 times.  Don't fall.  Repeat on the other side.

I was able to do all of these exercises to some extent except for the Hip Abduction on Ball.  Maybe I was just tired.  Or maybe I was doing it wrong, but I fell off the ball a bunch of times and definitely didn't get the movement from my hip that I was trying to achieve.  Also the Leg Back Extension is still a strugle for me.  if I don't concentrate I work the Quad instead of the Glut, rendering my leg sore and having to repeat it all again.  However, I'm learning the exercises and I've definitely progressed from the last time I was in PT (2.5 years ago for the same problem).

One additional device of torture is the roller.  A big part of my pain is from an inflamed and very tight IT Band.  The only way to make it better is to massage the very sore side of my legs and strengthen the surrounding muscles.  Can I just say OW.  That is all.

Making Yourself Move.

Today I didn't feel like it.  My kids were up at 4:30am.  My oatmeal had spoiled in the fridge.  My husband had knocked the little thing that sprays the windshield wiper fluid on my windshield (versus all over my engine) off while cleaning my car.  And I have PT this afternoon.  Saying I didn't feel like going to the gym this morning seems like the understatement of the year.

But I did.

My workout:

Hip Warmup Stretch
25 min Arc Trainer workout (level 1)
5 min stretch

Today I decided to try the Arc Trainer.  Since I'm using the Elliptical in PT for warmups and I haven't had great luck with the ones in the gym so far, I figured it was a good option.  And I'm happy I did.  I don't know if it is because the machines are newer or if it is just the way they are made, but there is a lot less friction in the movement.  I don't feel as though I'm dragging my feet or the machine through the movement.  That was very pleasant.  And it left me to pay attention to how I felt and my heart rate/exertion level.


My sister said something this weekend while we were reflecting on our progress towards 5K completion.  She said that as long as you were getting in the intervals, your heart would get better as recovering after a strenuous push.  I had thought of the C25K intervals as training your muscles, but I hadn't actually considered that the heart is a muscle and you'd be training that as well.  When thought of that way, the Arc Trainer really did work out perfectly for my interval training.  I would push until my heart rate started to spike (I put that arbitrarily anywhere above 155 bpm) and then I would settle down and let it recover (less than 140 bpm).


I'm no doctor and I haven't done enough research to know that these are the correct or optimal numbers, but they worked for me today.  I felt good getting off the machine and I'm still feeling good now (albeit still more grumpy than those around me would prefer).


Also, a note for history.  I didn't get my workouts recorded at the end of last week.  Thursday was my first PT visit which I will try to write about tonight after my second PT visit.  Friday morning I tried a different type of elliptical and gave up on that machine after about 20 minutes.  Pressure, or maybe tension, was building up in my calves and ankles and becoming uncomfortable.  I switched to the recumbent bike for the last 10 minutes.  I was surprised to find that I could still get my heart rate up just working my legs.  I'm glad that I didn't give up, but I really wasn't happy with how I was feeling after that workout.

Trying too hard?

Wednesday morning is brought to you by:

Warmup Hip Stretch
30 min on the Elliptical - Interval workout
Alternate 2 min 1 resistance 4 slope; 2 min 8 resistance 10 slope
5 min cooldown
2 sets of 15 on each leg Strengthening Hip Abduction
1 set 10 Bridges(5 sec hold)
5 min Leg Stretches


I finished my workout, but I'm not feeling great today.  I'm a little concerned that I'm over doing it.  The Elliptical feels easier if I go faster (ave 100 strides per minute), but at the rate I'm going my heart rate gets over 170 bpm for sustained periods of time.  That might not be a good thing.  It's good to know that I can push myself, but I don't want to over do it.  I'm going to have to think on this.

Additionally there was no yoga strap available in the workout area for me to do the Leg stretches with the strap.  I'm going to Target after work today to pick one up.  I'm also looking forward to talking with the physical therapist tomorrow.  I don't like how my knee feels when I use the strap for my stretches.  I suspect I'm doing it wrong, but that's what she's there for - to get me doing it right.

Monday accomplished.

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.

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.

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.

C25K: Week 3 Reboot Parts 1 & 2

 Monday:

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.