Training Log Archive: AnnaIn the 31 days ending Oct 31, 2022:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||
| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | |||||||||||||||||||||||||||||
Monday Oct 31, 2022 #
5 PM
ski pole machine 19:21 1.71 mi (11:19 / mi)
ahr:102 max:113
Standing up, and foot felt a bit iffy and tired, but wouldn't call it pain! Was making sure not to shift weight to my toes really though, and was going pretty easy.
Foot hurt a *tiny* bit walking here, but was going quickly up a hill, and I don't think there was any pain on the way home.
Foot hurt a *tiny* bit walking here, but was going quickly up a hill, and I don't think there was any pain on the way home.
strength 14:02
ahr:114 max:149
Head was feeling good, so decided not to take breaks for higher HR, and head kept feeling good!
Some more 40 lb right-leg RDL, and a few sets of 50 lbs total dumbbell bench press. And some other stuff. Arms getting tired!
Some more 40 lb right-leg RDL, and a few sets of 50 lbs total dumbbell bench press. And some other stuff. Arms getting tired!
Sunday Oct 30, 2022 #
5 PM
strength 13:21
ahr:101 max:115
Light strength and balance at home
Roller derby 8:52
ahr:113 max:125 shoes: Skates, solaris + reactor pro
light skating around my room, including a few plow stops! 0 foot pain for either foot!
Saturday Oct 29, 2022 #
1 PM
strength 40:00
At the gym! I heard all the undergrads partying last night, so figured the gym would be emptier, so went to the room with bosu balls that's usually more crowded. And there was room!
Highlights:
- one-legged bosu balance, for right leg passed 15-lb kettlebell around. Then tried 25 lbs, was too off balance, but tried on the floor first and went back to the ball and could do it. For left leg, was either 0 lbs or 10 lbs and fewer sets.
- tried some balance on the upside-down bosu--it was hard, but improved fast.
- lat pulldown (I think mostly 70 or 75 lbs with a few 80, but couldn't do that many reps)
- hamstrings curls--30 lbs individually, 60-70 lbs both legs, several sets
- more balance stuff
Highlights:
- one-legged bosu balance, for right leg passed 15-lb kettlebell around. Then tried 25 lbs, was too off balance, but tried on the floor first and went back to the ball and could do it. For left leg, was either 0 lbs or 10 lbs and fewer sets.
- tried some balance on the upside-down bosu--it was hard, but improved fast.
- lat pulldown (I think mostly 70 or 75 lbs with a few 80, but couldn't do that many reps)
- hamstrings curls--30 lbs individually, 60-70 lbs both legs, several sets
- more balance stuff
Friday Oct 28, 2022 #
Note
Walked to and from campus, foot hurting a bit walking but not the worst. Was tired today!
Thursday Oct 27, 2022 #
8 PM
ski pole machine (sitting) 15:27 1.17 mi (13:12 / mi)
ahr:103 max:112
sitting-down ski erg today bc feet still recovering. Mostly pain-free walking today though, so hopefully recovers quickly! Head iffy towards the end of this, but nothing I'd call definitively a "headache". So that's good :) HR stayed low without trying too hard.
strength 20:39
ahr:111 max:134
Highlights:
- First time doing 60 lbs (dumbbell) bench press since undergrad! Warmed up with 40 lbs and then just did one set of 5 at 60 lbs after. (HR was up my that point and was frustrated waiting for it to go down.)
- Also first time doing 40 lbs right-leg RDL, ever :)
- And some pain-free 20-lb goblet squats
- Tried some 20-lb bicep curls and it was a little too heavy
- First time doing 60 lbs (dumbbell) bench press since undergrad! Warmed up with 40 lbs and then just did one set of 5 at 60 lbs after. (HR was up my that point and was frustrated waiting for it to go down.)
- Also first time doing 40 lbs right-leg RDL, ever :)
- And some pain-free 20-lb goblet squats
- Tried some 20-lb bicep curls and it was a little too heavy
Wednesday Oct 26, 2022 #
Note
First walk in awhile yesterday, then walked to and from campus today, and my feet were hurting again... resting up and hopefully they're better tomorrow!
Tuesday Oct 25, 2022 #
8 PM
strength 12:43
ahr:96 max:119
home stuff, a mix of balance, single-leg RDLs (8 lbs both legs), and some flying squirrels
Monday Oct 24, 2022 #
6 PM
ski pole machine 21:42 1.6 mi (13:34 / mi)
ahr:109 max:122
Suuuuper slow again, but standing up. Feet felt ok till just before I was done. Watch beeped when HR went above 120.
strength 20:42
ahr:110 max:131
Lifting again, watch beeped when HR went above 120. Head felt good most of the time, feet felt good most of the time. Knee hurt after a couple mini-sets of 20-lb squats, so stopped. Super busy time to be there!
Sunday Oct 23, 2022 #
5 PM
strength 9:24 [1]
max:118
forgot to shut my watch off, so manually editing...
just a couple quick balance things
just a couple quick balance things
Saturday Oct 22, 2022 #
4 PM
ski pole machine 12:48 0.9 mi (14:14 / mi)
ahr:110 max:119
Tried standing ski erg today, being careful not to be up on my toes. Also aiming to keep hr below 120 again. Head felt kind of headache-y towards the end, but was almost done with what I'd planned anyway. Minimal foot pain, hopefully ok tomorrow :)
distance is an estimate
distance is an estimate
strength 22:48
ahr:107 max:125
some heavy-ish things, but always taking breaks to keep hr low. This bothered my head less than ski erg.
Right-leg RDLs: heaviest was 30 lbs total (pain-free; last time with knee pain was 37.5, but hoping to work back up to that)
Dumbbell bench press: heaviest was 50 lbs total; since my hr goes up when I do more reps at a time, I split it into sets of 5
Pain-free 25 lb goblet squats (only a few)
Some other arm stuff; could still get arm fatigue without hr going up.
I googled the code they gave me to schedule my MRI, and there are these blood-vessel pictures they might take that look like alien noodles and would be really cool wall art!
Right-leg RDLs: heaviest was 30 lbs total (pain-free; last time with knee pain was 37.5, but hoping to work back up to that)
Dumbbell bench press: heaviest was 50 lbs total; since my hr goes up when I do more reps at a time, I split it into sets of 5
Pain-free 25 lb goblet squats (only a few)
Some other arm stuff; could still get arm fatigue without hr going up.
I googled the code they gave me to schedule my MRI, and there are these blood-vessel pictures they might take that look like alien noodles and would be really cool wall art!
Friday Oct 21, 2022 #
9 PM
strength 12:26
ahr:99 max:115
a bit of strength, dog pees and some of my old (quad-focused) knee exercises
Monday Oct 17, 2022 #
1 PM
strength 2:30
ahr:83 max:108
PT, some single-leg RDLs (both sides), 15 lbs
Foot doctor appointment: foot's doing well, no boot! He also confirmed what the PT had said, that it's fine to do asymmetrical things if my foot flares up :)
Foot doctor appointment: foot's doing well, no boot! He also confirmed what the PT had said, that it's fine to do asymmetrical things if my foot flares up :)
6 PM
Roller derby 21:01
ahr:121 max:142 shoes: Skates, solaris + reactor pro
Skating at home, let my hr get a bit higher. More careful one-leg transitions holding onto the door frame, also some 8-lb single-leg RDLs
Friday Oct 14, 2022 #
6 PM
Roller derby 22:15
ahr:119 max:155 (sick) shoes: Skates, solaris + reactor pro
Woke up sick and so had to miss the second day of the conference :( Not all was lost, bc I wasn't too sick to skate in my apartment, no foot pain, and let my HR go above 120 a few more times, and no headaches! Woohoo! My apartment has a really great surface for stops involving wheels, and construction got paused on the downstairs unit for an indefinite amount of time, so very happy I got to take advantage while not having any downstairs neighbors to worry about disturbing :)
The doctor saga: my doctor's office somehow thought I had a PPO when I've always had an HMO and told me I didn't need the referrals I'd asked for, 3 days after I'd asked for them... the sports doctor I've had better experiences with there takes care of all the communication himself instead of delegating, and maybe this is why!
The doctor saga: my doctor's office somehow thought I had a PPO when I've always had an HMO and told me I didn't need the referrals I'd asked for, 3 days after I'd asked for them... the sports doctor I've had better experiences with there takes care of all the communication himself instead of delegating, and maybe this is why!
Thursday Oct 13, 2022 #
8 PM
Roller derby 12:25
ahr:117 max:134 shoes: Skates, solaris + reactor pro
Playing around on skates. Still feeling crappy, but less headache-y feeling today! No foot or knee pain skating (also not doing anything particularly hard on them I think).
The bad news is headache specialists are booked till April... the good news is last time this happened, they got fixed before I had my headache appointment. Iron is for once not low regardless of cutoff used, and possibly an all-time high for me :) Also means there's not as easy of a fix, but my pcp hasn't messaged back yet, so maybe she'll have an idea.
The bad news is headache specialists are booked till April... the good news is last time this happened, they got fixed before I had my headache appointment. Iron is for once not low regardless of cutoff used, and possibly an all-time high for me :) Also means there's not as easy of a fix, but my pcp hasn't messaged back yet, so maybe she'll have an idea.
Wednesday Oct 12, 2022 #
7 PM
strength 13:35
ahr:103 max:123
Set my watch to beep if my hr went above 120, and finally was able to do something where I didnt have an increase in headaches! This was on-skates strength/balance :)
Tuesday Oct 11, 2022 #
strength 10:00 [1]
PT--headaches are still going strong, and some of the workarounds I'd found for knee stuff are now moot! And some of the stuff where I was changing position hurt my head. So I kept it easy, and the pt said do lying-down clam-shells for foot-friendly, knee-maintenance PT.
Also had a PCP appointment: My effort last year to understand how doctors/pcps think about ferritin paid off, because I learned the key word ('fatigue"), and if the old doctor hadn't told me that, then this time I would've been distracted telling her about my headaches since it's a much worse symptom and not remembered to tell her about the fatigue too! I assume it'll be above the lab's cutoff of 10-12, since I've been trying to have 18mg of iron in my cheerios most mornings, so will be in tricky some-doctors-disagree territory unless I have a new ferritin PR (which would be nice too!), but at least will have some sort of idea of where I'm at with my current eating habits :) And rule out less-likely reasons for headaches too! A good thing, bc she said neurology has very long wait times rn...
Good job with hydration today, retrieved my other water bottle from PT. Also walked a decent amount (maybe 2 mi total? slowly, not all at once), no foot pain till end of day.
Also had a PCP appointment: My effort last year to understand how doctors/pcps think about ferritin paid off, because I learned the key word ('fatigue"), and if the old doctor hadn't told me that, then this time I would've been distracted telling her about my headaches since it's a much worse symptom and not remembered to tell her about the fatigue too! I assume it'll be above the lab's cutoff of 10-12, since I've been trying to have 18mg of iron in my cheerios most mornings, so will be in tricky some-doctors-disagree territory unless I have a new ferritin PR (which would be nice too!), but at least will have some sort of idea of where I'm at with my current eating habits :) And rule out less-likely reasons for headaches too! A good thing, bc she said neurology has very long wait times rn...
Good job with hydration today, retrieved my other water bottle from PT. Also walked a decent amount (maybe 2 mi total? slowly, not all at once), no foot pain till end of day.
Sunday Oct 9, 2022 #
Note
The headaches are continuing! Making sure to hydrate so dehydration doesn't compound things. Taking iron/still pausing on adderall in case either of those end up being related. At some point will need to try exercising again, but today didn't feel like the day.
Saturday Oct 8, 2022 #
Note
Should loosely keep track of how far I walk (with/without pain). Walked from department gathering to bus, about 20 min (foot taped bc knew I'd be walking). Foot was tight towards beginning, bc we'd been outside and I'd gotten cold-ish, then felt better further on. Wasn't every-step pain, just felt a little iffy.
Friday Oct 7, 2022 #
4 PM
ski pole machine (sitting) 19:36 1.57 mi (12:29 / mi)
ahr:126 max:149
2 games of darts, then stopped bc I've been having headaches for the past few days when working out... :( Seem similar to the ones I had when I was iron deficient (which nobody seemed to think were related to iron?), also similar to the ones I got when I first started taking adderall... Luckily already had a pcp appointment scheduled for this coming Tuesday, so will ask about it then.
Meters: 1309, 1221
Pace: 6:30 min/k, 6:28 min/k
Scores: 10,010, 10,150
Meters: 1309, 1221
Pace: 6:30 min/k, 6:28 min/k
Scores: 10,010, 10,150
strength 25:47 0.0 mi
ahr:131 max:160
Oddly, no headache for strength
Several sets of things. Ones I remember:
3 x 10 right-leg RDLs (interleaved w other things; 25, 25, 37.5lbs total; last one was the first time my leg strength's been challenged and not just balance!)
3 x 10 50-lb dumbbell bench press
random other arm stuff w the 12.5's
lat pull-downs, I think 10 with 75 lbs, then a few sets of 5-7 with 85-90 lbs.
THEN I was waiting for my ride to go home, and it kept getting delayed, and I noticed the intersections were blocked off with cop cars so decided to walk. It seemed like there might be a university event, so when some security guy made us go inside bc the president was coming, I thought it was the university president or something, but it was JOE BIDEN! He stopped at our door and I could've gotten a selfie if I'd been less stunned. Such a weird afternoon! Then I walked home 0.7 miles with no foot pain, so maybe he was good luck :)
Several sets of things. Ones I remember:
3 x 10 right-leg RDLs (interleaved w other things; 25, 25, 37.5lbs total; last one was the first time my leg strength's been challenged and not just balance!)
3 x 10 50-lb dumbbell bench press
random other arm stuff w the 12.5's
lat pull-downs, I think 10 with 75 lbs, then a few sets of 5-7 with 85-90 lbs.
THEN I was waiting for my ride to go home, and it kept getting delayed, and I noticed the intersections were blocked off with cop cars so decided to walk. It seemed like there might be a university event, so when some security guy made us go inside bc the president was coming, I thought it was the university president or something, but it was JOE BIDEN! He stopped at our door and I could've gotten a selfie if I'd been less stunned. Such a weird afternoon! Then I walked home 0.7 miles with no foot pain, so maybe he was good luck :)
Thursday Oct 6, 2022 #
9 PM
strength 24:06 0.0 mi
ahr:121 max:170
0) PT
1) foot-friendly core, one round
1) foot-friendly core, one round
Wednesday Oct 5, 2022 #
3 PM
ski pole machine (sitting) 1:00:26 5.19 mi (11:39 / mi)
ahr:139 max:175
7 games of darts! And more audiobook :)
Realized flywheel was on 10 for the first game, put it on 5.5ish for the rest.
Distances (m):
1355, 1169, 1171, 1165, 1172, 1199, 1122 (cooldown)
Scores (of 15,000):
8855, 9605, 9310, 9300, 9220, 9015, 9025 (cooldown)
Average paces (min/k):
6:24, 6:34, 6:28, 6:20, 6:18, 6:06, 6:34 (cooldown)
Realized flywheel was on 10 for the first game, put it on 5.5ish for the rest.
Distances (m):
1355, 1169, 1171, 1165, 1172, 1199, 1122 (cooldown)
Scores (of 15,000):
8855, 9605, 9310, 9300, 9220, 9015, 9025 (cooldown)
Average paces (min/k):
6:24, 6:34, 6:28, 6:20, 6:18, 6:06, 6:34 (cooldown)
strength 13:02 0.0 mi
ahr:124 max:146
Dumbbells are a good adjustable-time thing to do while I'm waiting for my ride :) Scheduled 90 min in between pickups, and felt about perfect!
12 x 50 lbs (total) dumbbell bench press
10 x 30 lbs (i think, total) right-leg RDL
8 x 50 lbs dumbbell bench press, stopped early bc left wrist unhappy (feeling stronger overall though!)
10 x 35 lbs (total) right-leg RDL
Carried the 25's to the bench one at a time, foot felt ok; lifted the 30-total and 35-total w both feet on the ground before single-leg RDLs, and felt left foot during that... I think some residual inflammation from PT (was visibly puffy this morning), but need to be more mindful in either case. Could just have my first RDL be picking them up off the floor.
Overall a very good gym day and feeling good w my new routine!
12 x 50 lbs (total) dumbbell bench press
10 x 30 lbs (i think, total) right-leg RDL
8 x 50 lbs dumbbell bench press, stopped early bc left wrist unhappy (feeling stronger overall though!)
10 x 35 lbs (total) right-leg RDL
Carried the 25's to the bench one at a time, foot felt ok; lifted the 30-total and 35-total w both feet on the ground before single-leg RDLs, and felt left foot during that... I think some residual inflammation from PT (was visibly puffy this morning), but need to be more mindful in either case. Could just have my first RDL be picking them up off the floor.
Overall a very good gym day and feeling good w my new routine!
Tuesday Oct 4, 2022 #
6 PM
strength 57:00 0.0 mi
ahr:132 max:176
Finally had a foot-friendly strength workout where I felt like there was a good flow!
0) Rolling feet on spiky ball, rolling calves on foam roller
1) PT exercises (the ones I felt were ok enough given increased pain today); the foot-friendly ones were actually aggravating my knee again, so I found a modification that makes them not hurt (and is harder too!)
2) 2 rounds of the foot-friendly core routine I'd made a bit ago, relying on foam-roller pushups, foam-roller planks, and situps to keep my hr up (finally did a non-trivial amount of pushups this time!)
3) Finally sorted out how to make dog pees/donkey kicks not hurt my knees (many-times-folded-up towel under my weight-bearing shin), and did lots of variations of those
4) A little tiny bit of low-impact right-leg stuff: 2 x {20 RDLs, 8 lbs; 15 or so standing clam shells}. I think I did some right-leg balance-board calf raises at the end too.
Other win today: figured out I can take the free ride service to Aldi (although that way I don't get to say hi to the chickens on the way, but it was raining anyway, so they were probably not out). Lose: couldn't get back to sleep last night bc of increased foot pain. Had to take sock off bc foot was hurting too much with it on, even with it loosened, and then still hard to fall asleep >:( Retroactively frustrated about PT, so decided I'm gonna say "yes" on the boot appointment with the doctor. He shared my concerns about re-aggravating my right-leg injuries by suddenly walking more clumsily and wasn't pushy, but seems like it'd be good to at least have the option and can always back off if it feels like something else starts bothering me.
0) Rolling feet on spiky ball, rolling calves on foam roller
1) PT exercises (the ones I felt were ok enough given increased pain today); the foot-friendly ones were actually aggravating my knee again, so I found a modification that makes them not hurt (and is harder too!)
2) 2 rounds of the foot-friendly core routine I'd made a bit ago, relying on foam-roller pushups, foam-roller planks, and situps to keep my hr up (finally did a non-trivial amount of pushups this time!)
3) Finally sorted out how to make dog pees/donkey kicks not hurt my knees (many-times-folded-up towel under my weight-bearing shin), and did lots of variations of those
4) A little tiny bit of low-impact right-leg stuff: 2 x {20 RDLs, 8 lbs; 15 or so standing clam shells}. I think I did some right-leg balance-board calf raises at the end too.
Other win today: figured out I can take the free ride service to Aldi (although that way I don't get to say hi to the chickens on the way, but it was raining anyway, so they were probably not out). Lose: couldn't get back to sleep last night bc of increased foot pain. Had to take sock off bc foot was hurting too much with it on, even with it loosened, and then still hard to fall asleep >:( Retroactively frustrated about PT, so decided I'm gonna say "yes" on the boot appointment with the doctor. He shared my concerns about re-aggravating my right-leg injuries by suddenly walking more clumsily and wasn't pushy, but seems like it'd be good to at least have the option and can always back off if it feels like something else starts bothering me.
Monday Oct 3, 2022 #
12 PM
strength 10:00 [0]
Stuff at PT. Didn't do too much active stuff. Single-leg balancing without a shoe had pain, slightly different heel location than normal. The most foot-intensive thing I did was something with my heel hanging off the foam pad, fingers crossed no pain tomorrow!
The PT found a few knots in my calf and said they could cause foot problems even if I had good overall flexibility in my achilles/calf, and that I can foam roll them.
The PT found a few knots in my calf and said they could cause foot problems even if I had good overall flexibility in my achilles/calf, and that I can foam roll them.
1 PM
ski pole machine (sitting) 33:07 2.9 mi (11:25 / mi)
ahr:136 max:164
Bus from PT to gym, had scheduled a ride from the gym home. Worked out pretty well!
4 games darts, distances 1120-1231, paces 6:32-6:48 min/k, scores 8,625-10,030.
4 games darts, distances 1120-1231, paces 6:32-6:48 min/k, scores 8,625-10,030.
Sunday Oct 2, 2022 #
2 PM
strength 22:35 0.0 mi
ahr:116 max:152