Training Log Archive: Wyatt

In quell-the-burn-mode while trying to do just a little strength work.
3x good stretches, 3x ice
8x2-leg bridges for 10 seconds (no ball)
8xArm-pulling-leg-while-on-back eccentric hamstring
6x5 second of Prone plank.

Pain: The burning is still there, but by evening today, it didn't seem to spread over as wide an area - probably just +/-3 inches from the TBI

PT: The guy I saw Monday, and emailed late Friday night sent out a pretty thorough reply just after 9am Saturday morning... See comment below.

Mild stiff neck/upper that started last night made this hard..

7pm set

8x2-leg bridges for 10 seconds (no ball)
5xArm-pulling-leg-while-on-back eccentric hamstring 80%. Stopped due to neck...
1x5 second of Prone plank. Neck...

For my O-friends who didn't stumble across this thread, start with the Comment section on some courses that Shep had set, and then follow the "Great Day" log-comment thread...

http://www.attackpoint.org/viewlog.jsp/user_1450/p...

C • "I told you it was gold Fatrat!" NSW Stinger 1

Damn it. The leg has definitely gone downhill this week and there is no longer plausible deniability on that. I could even feel it slightly while lying in bed and walking, and while sitting the whole buttock/upper hamstring is lightly burning. Sitting symetrically is tough.

Just great. I go see the authors of the paper that I think helped me. Follow their advice, even easing into their suggestions more slowly than they recommended, and wham, I relapse. What the #$%@!

Not sure how many months I've fallen backwards here, but it's not a little.

Stretching & Icing at Noon, & a little more at 11pm

Wrote a letter to my PT (see comment) and did a big decision analysis problem on my WhiteBoard (I think you can guess which one) for the last 3 hours.

BTW, Here's the core question (full story in the comment.)

Possible steps forward:
1) Conservative:
Do only stretching, heat & ice only, a few times a day, until the annoying-burning-white-sitting symptom goes away. (Days? Weeks?)
2) Moderate:
Drop back to what I was doing a week ago, say 3-5x5 minutes of running every other day, plus my old (lighter than you suggested) once-daily strength routine. Hoping that by returning to last week's level of activity, I'll gradually return to last week's level of pain (the very mild 'pressure sensitivity'.)
3) Aggressive:
Since it doesn't actually hurt while exercising, and I'm still pain-free on the various tests in the HHT paper, I could consider myself in fine shape. I could continue with the new strength routine, either partial or building up to your Monday-recommended levels (above), and continue slowly ramping up the running according to the schedule in the HHT paper. This may require avoiding sitting on the left hamstring until I can figure out the root-cause of the burning-while-sitting phenomena, or possibly the re-strengthing routine actually begins to help the burning-while-sitting phenomena.

So, what do you suggest?

C • Suggestions Wanted 2

l4, r1, 59 rpm

Leg is calming down a bit - less burn while sitting...

Will probably do another set of Elliptical+Long PT this afternoon.

Then run 3x5 tomorrow, and then 5+10+5 (maybe on the Yellow course) on Sunday.

Warmup for evening Long PT.

Icing leg afterward it's more sore than it was while I was in Ukraine. Not sure if it's really gone downhill, or if it's still recovering from the too-much ramp-up in strength work.

It seems to have a bit of burn going again while sitting, not just the 'pressure sensitivity'. Still okay while standing, although a bit weak/sore from the Good Mornings still I think.

More or less the old Long PT, except for the new Prone Press Ups (back arch) which I may drop because it seems to be exacerbating my R-IT issue.

55rpm. warmup for Strength

The latest 'flare up' in burning seems to be calming a little bit this evening after a two rounds of stretching, ~3-4 rounds of ice, and even a light Long PT session (the old style, pre-meeting with the HHT Bible authors.)

Plan is for tomorrow to be like today - just a little elliptical, and some stretching, and then (assuming the burn calms a bit), 3x5 minutes of running on Friday. (vs. the plan that was to be 5+15+5 minutes of running tomorrow.)

So, as far as running goes, I've had a set-back from the plan. Not sure if the 10+10 minutes of running were the cause, or the added strength work, but the Strength stuff definitely seems newer (and more abruptly increasing in volume) than the slowly increasing running times, so if I can get this flare up under control, the ramp up of strength work will be much more gradual.

Leg fine on run. A little more sore than normal in the evening and the next day, while sitting, still fine while standing. Not sure if this run or the new strength work was the cause, but will take it relatively easy tomorrow.

Morning new Long PT session:
Same old stretching, hips squats and ankle stuff.
2x15 sets of bridge + roll ball back/forth (as of 7/8, most I'd ever done was 1x5 of these...)
1x12e of one-legged Isometric bridge (new - was doing easy 2-legged)
10x10 sec of 'prone press ups' (aka Gopher Hole ...ers) (new - not hard, but if a disc is involved this may help - I tried these 3 months ago too.)
Prone Plank, 10x5 seconds (same old)
Pelvic Tilt Back Running (aka dead bug), 18e+12e (old)
Good mornings (2x15, no weight, new, light burn in upper calves, lower hamstrings, both sides, at end)

2nd Long PT set, not quite as many reps of things, but still 2x15 ball roll-back-forth. I think that may have been too hard as leg burns a bit while sitting normally starting that evening, and continuing through next evening (thus far.)

Warm-up for strength

C • Hayward Garin park and Fremont Mission park maps 5

Saw Chris & Marc @ Agile PT in Palo Alto this morning. (Marc was one of the authors of the High Hamstring Tendinopathy Bible.) They suggested a few more strength exercises, and a lot more volume of all of them - e.g. 3 sets of 15 of whatever level I'm at, 2x/day. I'll try to keep that up for a week to see if it helps...

This set was 1x15 of the new set - don't want to ramp up to the new level of exercise too fast. Will aim for 2 sets of 2x15 (or less if something's even mildly sore) tommorrow.

We also decided on a single-most-important exercise, which is something I'll likely add to my regular strength routine even after this is resolved, like I've been doing clock-squats for my R-IT, ~3x/week for nearing 10 years...

C • What is it? 11