Training Log Archive: Wyatt

AM: Heat, hamstring (3x18, bending knee with band, both sides), hip, ankle, stretch.

5 min walk, then 5x (1 min. run, 1 min. walk). L hamstring definitely felt a little not-quite-normal/stiff, but only once did it tweak with a little pain - not sure why as the step/stride didn't seem much different than any other. It did feel better by the end.

My leg is a little achy on and off as I think about going to do my 2nd strength set of the day this evening, but maybe that's good, as there as been no sharpish pain for several days. That is if SwissCheese knows a thing or two - from his 12/16 training entry:
"Actually my shin felt really good. No more pain, just some aching".
Really good to just ache? Well then my hamstring is doing good!

Heat, stretch, followed by my 2nd set of strength. L hamstring is a little achy/sore, but so is the left lower-outside glute, where it attaches to the hamstring. I actually think that's good, because it's different. Almost like that's getting sore from my hamstring exercises, while the hamstring is recovering.

11PM: 2nd set of day. _No_ heat - just 3x18 knee-bending slow-eccentric, both sides.

AM set. Heat before, ice after

This morning's plan was heat, a 10 minute walk, plus hamstring exercises. The walk (around the block on a 500m sidewalk loop) was going fine, mostly just concentrating on walking symmetrically and normally. And then at minute 9 - pain - very mild, duller than before - almost a light throb or heavy-stiffness , but still in the center of the left hamstring. Slowed it down a bit (from the 10 min/km walk I was doing) and changed stride a bit, and it was still touchy to the end...

AM Exercise (after heat & walk)
3 x 12, slower-eccentric, standing 1-leg bent-knee hamstrings with band at ankle, both sides.
+ 1 x 18, full leg straight pull backs (with band at ankle), both sides
(ice after)

Same hamstring set as AM, but with new blue wide rubber band instead of the water balloon launcher. Slightly faster feet-switch transition than launcher, but same type of tension. Ended up with a short band to more variable tension, stronger at end that earlier.
Heat before, ice after. L-hamstring center has a very dull, light pain in the evening after this set, but I'm deciding that's okay...

(Writing this while heating leg for the 3rd round, at 11pm.)
(Note that I am taking zero Vitamin I for this injury - is that stupid? Would others be taking plenty? I wonder if I took some if this wouldn't have bothered me as much, and I could've just kept on training, and would've been fine. Maybe that's not a good idea, but perhaps when I do try running - supposedly 5 minutes on Sunday if tomorrow's 15 minute walk goes okay - I should not only ice after, but take some Ibuprofin?)

C • oh oh 3

3rd set. 3x18 knee-bending slow-eccentric, both sides. Felt like I was worker harder, but the 'injured' area was never more than a dull stiffness. I'm icing now, and took 400mgIB for the night to help it...?

20 Laps around the ground floor, while watching kids. AJ did 39 laps in the same time :)

One good set of:
heat
hamstring work
regular old hip & ankle work
Only one set this day though...

Heat. Hamstring with a band. Hip squats.

Injury definitely seems to be changing - it doesn't hurt walking, and is more of a dull soreness when I feel anything. Hopefully that's good.

Re: j-man's comment: I think the heat is supposed to help:
1) with healing itself, a little, by stimulating your body to do _something_ self-healing to the area instead of letting it stay the same. This might work.
2) warm up the area before doing any actual 'warm up' work/exercise - perhaps to make the transition from rest to exercise even more gradual to allow somewhat more valuable exercise w/o reinjury.

I think you're supposed to follow the workout with ice, but they didn't do that at the PT place.

Despite the run on the 24th, which was followed by a during-the-day upset leg on the 25th, my hamstring is notably better at the strengthing exercises today than it was on the 23rd. Things that hurt on the 23rd may have an area of 'not-quite-normal' muscle, but it's certainly not the light pain I had on the 23rd. So I think it's making progress.

Only managed 1x of the heat, hamstring strength, hip/ankle, ice routine. A good set, but I should be doing this more than once/day.

Hamstring felt okay this morning. Applied heat once... It was rainy yesterday and sunny today so that may have played a role in my especially achy leg yesterday (and yes, I realize that the running might have had something to do with it too... :(

After AM heat, did low-quantity hamstring work.

In PM, did heat, then good hamstring strength work 3x8 stand & 3x8 lay, with band, followed by good hip/ankle work, followed by ice.

Oh, and we bought a Sienna today.

C • How is it working? 2