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I think that I will only have one more visit with my Chiro for hand therapy. It is about 80% better than it was 2 months ago, and am very thankful that all this applies to my deductible. I don't think my poor hand will ever be the same, but it is a LOT better. I am thankful.
We had a good group KB training class tonight. Right now our coach is focusing on strength and conditioning for us rather than competition training, and it feels good. We will return to comp training closer to time.
X country skied for about 2.5 hours with my cycling group. A small group of 10. It's warm out (41), so even though I put the maxi glide on my skis, by the end, the snow was sticky and I was miserable. Most of it was fun, though. I did not go to the lunch at a crappy pizza place, and was surprised when I got home that DH was home, as he took some personal time.
Rest day today, but I did give myself the 15 minutes I took to do my PT stretches. Trying to stay on track with that, so I don't have to go back every 6 months.
Boot camp today. Eh, I've only been going once a week, for the past month, because of snow, and with last week's vacation, it was extremely hard today. We did stations, 3 rounds in a row. I felt like I had never done any of it. I did modify one station; I cannot jump rope at all, so I did it without the rope. I have, however, conquered the Bosu.
We did a 5 minute Pentathlon practice class last night. This = 5 lifts. Each lift lasted for 5 minutes (multiple hand switches). 4 minute rest in between each set. There is a max rep number beyond which the reps aren't counted, and there is a coefficient applied to the rep count for each lift based on the KB weight selected by the lifter. We are practicing for a real, full Pentathlon competition (internal) in a couple of weeks - this means 6 minutes per lift with a 5 minute rest in between. My shoulders did fine last night, though my tricep on THAT arm complained a bit during the snatch. I may well do most of my snatches on the other arm when the time comes. Unlike formal GS sport, I don't HAVE to switch arms unless I want to - and I am accustomed to 5 minute sets (unbroken) on each side with no break in between.
That sounds really hard, Catrin. We had a kettle ball station yesterday. By the third round, I wanted to switch to a lower weight, but since we were with partners, side by side, peer pressure was involved, since she was using a harder one!
Went skiing for a little over 2 hours today, at our favorite semi-local place. Perfect weather and snow conditions. We both tried a shortish black trail (the hardest) and we were fine. However, the other black trails at this place are actually as steep/long as a downhill ski trail would be. Saw a few out riding on our way home, but, despite better weather, the roads are just too awful and narrow, even for me. Will probably ski again tomorrow.
Peer pressure will do that - even when we know better :-) Today we did a kettlebell conditioning workout - but we only went through it twice since we had our Pentathlon practice on Thursday. We are going to do a full Pentathlon soon and I am looking forward to it. I could tell this morning that my shoulders were still a little toasty from Thursday night, and I wasn't the only one. It DID give our training partners who aren't interested in competing what competition training feels like - a little. Not being able to switch arms for 5 full minutes is a very different thing from being able to switch whenever you want :cool: So for me it didn't seem that hard in comparison - just goes to show what kind of conditioning work I've been doing in recent months.
After our going through the PHA workout twice this morning, he had us working on mobility and technique for the rest of the time. It says how well he knows me that I got direct orders to NOT do anything tomorrow outside of 20-30 minutes of steady-state cardio. I will do that tomorrow, and probably more mobility/flexibility/light technique work.
PHA style workouts focus on conditioning with alternating upper/lower/pushing/pulling activities with as little rest as possible. For us it is a list of 8 different kettlebell unilateral lifts/exercises that should take about 30 seconds per side - 8 minutes total. A sign of our fatigue level is it took us 11:30 the first round, and over 14 minutes for the second. I LIKE this particular workout, but our coach knew better than to ask a third round from us.
I was good today - 35 minutes steady-state cardio. Also some time with light technique/mobility work. Rest day tomorrow.
And I was good, too. I actually did not get dressed until 3:30 PM. I have not been feeling that great and I think I willed myself to be good for my vacation. Woke up today with stomach issues as well as continuing sinus stuff. I felt fine while skiing yesterday, but afterwards, not so good, like in dizzy. Also not so great after boot camp Friday. I'm tired and my self care stuff is not working for my sinuses. While I feel a bit better now, after dinner with my son and DIL, I will keep close tabs on this and go to the doctor on Wednesday, if I need to. Plan to go to the gym tomorrow, so heading up to bed.
Take care Crankin, I hope you feel better quickly!
Tuesday I get the final addition to my KB gym, am looking forward to finishing my collection.
I had a terrible night, but my stomach is better today. However, the sinus stuff is horrible, so I have an appointment with my doctor Wednesday AM. I felt it wasn't bad enough to cancel my clients, since I see the majority on Monday and Tuesday. I did not go to boot camp and I will decide in the AM if I will go to spin, where I have more control over how much I exert myself.
Feel better soon Crankin! It doesn't sound like fun, there are just so many things going around right now.
Today is a rest day, but I just spent 30 minutes with some intentional dynamic joint mobility work. My shoulders and bicep tendons were thanking me, I think they are still feeling the combination of last Thursday and Saturday a bit.
Had a great group workout tonight. There was only 3 of us, and it was a very glute-centered KB workout. My shoulders appreciated the change and we will see if my glutes are sore tomorrow. I hope so, my hammies tend to take over for my glutes as much as possible.
I spoke with my coach and while I am NOT stopping competition training (I love the mental/physical challenge of it all), I do not HAVE to compete. At my age, with my shoulders, I need to focus on what is healthy for me and what I can sustain for life. This doesn't mean I won't ever compete again, but my main focus MUST be on what is healthy and sustainable. I am the kind who will allow injury to meet a goal - I can't do that any more.
That is a wise decision, Catrin. I sure won't meet my 125 hour goal now, with 3 days off. I am better, but I am still going to the doctor, as the headache/sinus stuff is not gone. As soon as I get active, I'd feel awful. I am sick of this! Like you, I am trying to do what's best.
Tomorrow afternoon I am going for a walk/jog with a friend in her neighborhood. This friend is much less fit than me, so it will be perfect. OK, she's just slower, she is pretty fit. She doesn't really push herself, she could do more. Best thing is, it will be 55 degrees. I am itching to ride, but the melting and potholes are scaring me. This will be my latest start ever. We may go up north for our last cross country ski next weekend, so it may be the last weekend of March before I get out there.
OK, I got my antibiotic and it only took a couple of hours before I started feeling better. I was finally able to log some outdoor time, about an hour, walking and a bit of jogging with my friend. It was just perfect to go at her pace. I usually take Thursdays off, but I think I will at least spend some time on the trainer tomorrow.
It was 55 and sunny today, but there is so much melting. Saw a couple of riders out there, not as many as I thought I would.
Glad to hear you are feeling better Crankin! I think it actually broke 60 today, and sunshine this afternoon after horrible fog this morning. Most of the snow is gone now, and I've been seeing more bikes out all week :-)
I do hope that I can compete again later this year or next spring. Unless we can somehow unfreeze my scapula, however, I won't be able to go up in weight - and it is hard to justify the expense of formally competing when I can't even attempt a higher rank. We will see how it goes. Regardless I am still doing both competition specific training AND general KB fitness training. I just have to be smart. I've already had to give up mountain bike and regular cycling due to the neck injury from the mtb crash, my bad knee keeps me from trail running (but not hiking), my shoulder problem prevents me from doing more traditional bilateral lifting - so if I allow my ego to push me to where I've got to give up kettlebell lifting I honestly do not know what I could replace it with. It is an incentive to stay healthy :cool:
Hopefully I am the only one here who has been known to injure herself to reach a goal - but I suspect that I am not. My coach is very much like me however, which makes it easier to listen to him.
Yes, even the little bit of jogging, not even running, sent my hip into spasms.But, my friend couldn't last long and eventually we just walked. Slowly. Her running was at a speed that I could walk at, but I still felt pain. Not worth it. Also, since I have been pretty much lying around for 3 days, muscles were not primed. I am ready to get back in shape. My weight is up, but more than that, the muffin top is worse than I usually get at the end of winter. I know it will be gone by June and I intend to focus on on both longer, endurance rides, and some shorter spadework on the bike. Our trip to France is June 21st. That is not that much time to prepare.
You are doing the right thing, not competing.
I got on the trainer, despite feeling tired, and did a 35 minute ladder drill, with ascending and descending intervals, followed by 10 minutes of stretching. You were supposed to do another 30 minutes of the drills, essentially repeating the whole thing, but there is no way I can stay on the trainer for an hour.
I went to boot camp, but I felt really awful. It was mostly from the antibiotic taken before class, with only half a banana. Won't do that again. But, I am concerned as my endurance is way lower than normal. I guess I was sicker than I thought. I felt better after eating breakfast and tomorrow I will do something very light at home. It's going to be a rainy weekend, so Sunday I can go to spin. The cycling doesn't seem to bother me as much.
I really thought I was going to puke and actually left class for a bit. But, I am at work, still living.
I keep training (when not shoveling snow! Argh!) about 5x a week. It is intense, but fun.
Yesterday had my monthly visit with my trainer and she told me to take it easy this weekend, especially on muscle training before I go for my SynviscOne injection in the knee. She does not want me to get there with a "tired" knee. And next week was going to be a light training week as we normally have on schedule 3 hard weeks followed by 1 recovery week. Timing could be good as I'm sure once the injection is done, we are going to slow it down anyway for that week.
We also added some yoga move at the end of my daily training. Not that I need the flexibility as I'm pretty flexible but I needed it for my "mind". hihi So she added some moves so I can feel good stretches.
It's been a verrrrry hard winter for us. Snow, and mostly that soooo deep freezing cold that never seemed to let go. I love winter but this year I hated it. We feel tired all the time, lack of energy and even the training sometimes we really have to push ourselves to get on the trainers or equipment. At least it is sunny today, but cold. Rain and freezing rain tomorrow, then snow again for Sunday. When is Spring again????
Today I did 15 minutes of my PT exercises, followed by a 45 minute yoga/spin DVD that is part of the winter training series I've used on and off (the other rides in this program are just printed in a book). It's basically a yoga warm up, followed by a cycling warm up and then 5 three minute intervals (sitting), in increasingly higher gears. I don't use the hardest gears he uses, mostly because it hurts my knees and my cadence is so low, it's crazy. There's a one minute rest between intervals, a 2 minute cool down. Then you get off of the bike and do a 12 minute power yoga segment. I like this work out, as it's not too long in any one part, but it's challenging. I felt much better than yesterday. The only thing that hurt were my sit bones (ouch!). I think that was a function of Thursday being my first time on the trainer in at least 3 weeks and my new saddle. But, by the end of the ride, I was fine.
I've targeted March 25-27 as the dates for my first outdoor ride. Looking at the extended forecast, this is realistic. No real snow, just snow showers predicted, some warmer weather in between colder.
Thank goodness for signs of spring!
This morning was the first time I've done my competition lifts for volume since our competition last month. We did a 20 minute set - switching hands every minute, and it felt good! It would have felt better if I had a decent nights sleep last night, but for some reason I couldn't get to sleep. Tomorrow morning I won't have an alarm, I can go to a later church service if I need to do so. Cardio work planned at the gym tomorrow after church.
I needed to get outside today, so despite the light rain, I put on my soft shell and took a 3 mile walk, and then my stretching. It seemed rather quiet out on the road, with the exception of a group of runners who came by just as we were turning back onto my street, for the final part of the loop. The sun is actually trying to peek out now, but we are supposed to have snow showers later.
Hopefully, I feel better at boot camp tomorrow morning. There may be black ice early in the AM, so I won't go if it's dicey driving, but I can do my functional fitness DVD.
Today I had my weekly cardio gym trip - I was relatively good with 45 minutes spent between the ArcTrainer and the treadmill. I've learned that if I stay on any machine for longer than 15 minutes then I tend to turn it into a race and that isn't necessary, or good for me. 15 minute changes seems to be the right balance, and the ArcTrainer is really the only one that NEVER tweaks my broken bits. Then, I felt so good, I went and did a couple sets of somewhat heavier than body weight trap-bar deadlifts. I wasn't supposed to do any lifting today after yesterday's 20 minute Long Cycle, but at least this doesn't really impact the upper body :rolleyes:
Rest day tomorrow, though since it is supposed to be 70 degrees and the nicest day over the next week I may take my walking shoes and find some place to walk between work and home.
I went to boot camp this morning and I realized I am better! I feel fine. I woke up on time, no dizziness or muscle aches and yesterday was the firstday I didn't feel tired in the afternoon.
I may be able to get outside and ride this Saturday, as the weather looks like 46-50 and no wet precip. This is a week earlier than I had thought, so I am excited, but tempered by the thought of the craters in the roads.
So glad to hear you are feeling better! Today = full rest for me, back to tossing kettlebells around tomorrow night.
I must admit, when I see the rapidly increasing potholes in the area, I am kind of thankful that I can no longer ride...
I took a full rest day today. I actually got out of work a bit early, but by the time I got home at 5:20, the temperature had plummeted from 50 to 40, it was sleeting, with the sun out, and the winds were about 30 mph, gusting more. Since I intended to take a walk, I'll just double up tomorrow.
We did a "500 swing" workout tonight, and it did indeed feature 500 kettlebell swings mixed with pushups and other things. Of course there were little breaks, it was a good workout! This is the first time I've tackled this particular workout since my hand arthritis flared, and my hands were indeed a bit sore afterwards. Things seem ok, will see how it feels tomorrow. I pushed the weight up a notch, my hands will tell me tomorrow if that was a bad idea.
Probably a rest day tomorrow.
I did about 10 minutes of my stretches, 10 minutes on the treadmill, hill walking, and then went to a step and sculpt class. This is my go-to Wednesday activity, if I am not outdoors. It's a great work out and the fitness director teaches it, in a style very much like the one i used when I was teaching. But, I am hoping this is the last one I go to until next winter!
I think my plan of riding outdoors Saturday may be fading. There is going to be rain/snow in the AM and the temperature is not going to be as high as I thought. My original plan of the last weekend in March is probably more realistic. Right now it's 26 degrees, with winds gusting to 40 mph :mad:.
Frustrating, isn't it? I'm looking forward to hiking but who can say when the trails will be dry enough?
My hands did bother me last night but are fine today. I've a couple unexpected breast scans next week, with my high deductible insurance I may need to drop my KB group training. That would be hard, but I've my own KB herd at home and probably 75 workouts recorded, I can make that work if necessary. His main value for me is the combination of a deep expertise and he won't let me hurt myself. We will see how it goes, hopefully no biopsy.
Praying that it goes no further than the scans.
Thanks! Last year the radiologists wanted to take it further but my Dr and I thought it premature. I did have a needle aspiration last year. Hopefully there will be good news from the DX mammo and ultrasound if that is indicated.
I *really* needed to force myself to do anything today... worked a little later than usual, as I had to see a client at the office after I was done at the high school. Normally, I'd have gone out for a ride/walk/hike, but it was so cold and windy that i almost got blown over when I was walking to my car in the school parking lot. So, I did 15 minutes of PT exercises, a 10 minute trainer warm up, and 30 minutes of yoga. Just under an hour.
Weather is looking up after Monday.
Sounds good Crankin! We did a full Penthalon tonight (6 lifts, each for 6 minutes with multiple hand switches and 5 minute rests). There is a maximum rep# allowed and a multiplier based on the weight used. We will do it again in 2 weeks, hopefully more than 5 of us will play. I am happy with my performance!
Boot camp this morning. I don't know how she comes up with new stuff... every class.
My weight is really up, and I am not doing anything unusual. I know things will change when I start riding outside, but, I saw the "danger zone" number this morning :eek:.
you gals rock way too much for me. haha
Yesterday I was able to snail ride (1st ride on trainer) since my knee infiltration on Tuesday. I was to do only 10-20 minutes max on an easy speed/no resistance. Welllllll.... I got in the basement, set everything up, iphone music pounding as if I was in a club and me trying to sing over the speakers. :rolleyes: So I do 10 minutes....slowly but surely, increasing speed gradually and trying to increase lightly my resistance. Only 10 more to go. Knee feels good. 20 minutes comes by...I don't want to get off just now...so what the heck! I stay on and start to pedal faster (nothing alarming). Just in the 22-24km/h range but for this, I need to increase a bit my resistance right. !!! Anyway, after 34 minutes I stopped (after a 2-3 minute very slow cool down). I could have gone for much longer but I must listen to Dr and physiotherapist. And you never know how the knee will react afterwards. While going at higher speed, I took the opportunity to work on the push/pull move on pedal which gave a rest to the infiltrated knee. I was wise...playing it safe to stay on longer. hihi
This morning all is good and I can't wait to get back on the saddle. But it is a week after infiltration you can resume and by then, going back on March 30, for the other knee.
By the way, I still can't get used to the black matte colour of my bike. I am not allowed to re-paint it as warranty will be voided. At the cost of this bike, I'm not gonna risk it. Then I tried having stickers made for it but taking too long to get the designer to custom me something that I can bring to a special decal company. Soooooooo... hubby saw the new Amira Expert SL4 Expert 2015 is glossy white... he said to call my LBS to trade in my already too new 2014 (same model) for this one. He said he was willing to do overtime to pay the difference in the trade-off. Probably 1000$. hihi Isn't my hubby a keeper. hahaha But I think it's not a wise move. Spent too much already on bikes. I hate the current look but love riding it. Not all is lost.
Glad to hear that you are listening to your medical peeps Helene! I am still paying the consequences of not doing that a few years back when I had a neck injury on the trail. You can't repaint your bike because it would void the warrenty?!?!!? That sounds like a strange warranty condition to me, but then again I don't know much about that.
Had my usual Sat AM KB group session. I did some competition sets with the Long Cycle as most of my training partners did work with double kettlebells (2 at the same time). That requires a certain level of shoulder flexibility/functionality that I just don't have. The competition training work I DID do felt great though, and I've been getting a little antsy and wanting to do that so it worked out well. Still some fatigue from Thursday night so I paced myself, it went pretty good!
You are doing so well with the pacing, Catrin. We all have learned the very hard way!
So, we went x country skiing for the first day of spring. It did snow very lightly last night, really a dusting, but it is now 42 degrees. However, when we got up this morning, the snow was coming down, hard. We got about 2 inches, which has now melted, thankfully. But, right when I was going to get on my trainer and I was canceling my plans to ride outside, I got an email from the touring center that said they groomed most of the trails, so we got ready and left so we could get most of the skiing in before it got too warm and mushy. It was so peaceful and the conditions were really pretty good for spring skiing. Did lots of the trails in the opposite direction, including some ungroomed ones, as well as lots of climbing and descending. It's nice not have the lodge crowded with teenaged ski teams, too.
I have 12 hours left to meet my goal. Not sure if I will make it, but it will be close.
Nope. I called and even spoke directly with Specialized. My frame has a litetime warranty and sanding/blasting it will annul it as it is a modification brought to the frame. So can't do. If my frame was under warranty for a few years, I would just swallow it and get it then. But we all know Murphy's law and the day I get it back from the paint shop, this is when we'd find a crack and would not be able to use that warranty. At $4000 for this bike, I can't take the chance.Quote:
Originally Posted by Catrin
I went to a spin class this morning. Got up and asked DH if he was willing to do a 60 minute trainer workout with me, and he said "no!" He has something going on with one of his toes, and he is afraid the pressure of being in a cycling shoe will make it worse. So, I hauled myself out of bed. It was OK, apart from the constant references to your "run" and "bursts" when she is talking about cadence and intervals. It's cold (25) and windy, but very sunny out, and I wouldn't mind going for a walk or snow shoe later, but I probably won't.