liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
Total running fail in the past almost two weeks. One of the days I couldn't run I managed to follow [personal profile] rmc28's good example and went for a nice brisk energetic walk instead. I didn't track it, but I walked for about an hour and I'm fairly sure over 5 km. Apart from that, nada.

Today I had another go at week 3, and managed to complete all the 10 kph intervals. The second long one was a struggle, so instead of giving up I held on to the front of the treadmill, so I count that as a win. I think next time I'll try something in between week 3 and week 4, so alternating intervals of 3 minutes running and 3 minutes walking.

Humph

Jul. 10th, 2014 03:05 pm
rmc28: Rachel, in running tshirt and leggings, holding phone and smiling into mirror (runner5)
[personal profile] rmc28
The toe-that-was-broken is noticeably aching today, as is the knee on the other leg.  Time to cut back on the running until things improve.
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
I had a week's holiday where I tried to walk as normally as possible for me, and the toe seemed to be tolerating it, with occasional achy evenings.

This week I did three lunchtime walks, and a 10k walk today.  I actually averaged a faster time today (10:16 min/km) because I bothered to change into running gear and let myself go as fast as possible without caring about getting sweaty.   Again, everything seems to be ok apart from occasional aches, though I'm paying close attention in case my gait/posture is being subtly changed.

Next week I plan to do a similar pattern of workouts, but this time at a 30s:60s run:walk ratio, and a 5k weekend run.  If that goes well, I'll carry on increasing the run:walk ratios in the following weeks and alternating 5k with longer distances at the weekends until I'm back where I was before I broke my toe. 

I've just spent a happy time with a spreadsheet plotting out this return to running and then what I hope is a sustainable fitness plan for the rest of the year.  Let's see how long it survives contact with reality.
rmc28: Rachel smiling against background of trees, with newly-cut short hair (Default)
[personal profile] rmc28
Last update was a lunchtime gym session on the 8th.  I managed another long session on the 10th (very boring, did 90 minutes on the crosstrainer, 30 minutes on the bike, another 30 on the crosstrainer), and a short one on the 12th.  Then I was basically stressed and unmotivated the rest of last week and had a migraine on Saturday.

Work scheduling is a bit hideous this week, but my boss & I were having a good mutual moan about not getting to the gym this morning, and agreed to go together at lunchtime.  We didn't work out together, but it got us both away from our desks and pointed at the sports centre, and I do feel a lot better now I've racked up another 30 minute crosstrainer session.

The toe seems to be a lot better, and I am cautiously extending my walking range, as well as retraining myself to stop limping.  2x 15 minute walks last Thursday (to/from pub) left it a bit sore but that eased up very quickly.  My vague plan is to try a couple of 30-minute walks this week, something longer at the weekend, and then try some short runs with walks in between until I can run 30 minutes.  Obviously if any of this triggers the toe hurting, I'll back off.
rmc28: Rachel, in running tshirt and leggings, holding phone and smiling into mirror (runner5)
[personal profile] rmc28
I was tempted by burgers with my husband for lunch yesterday so didn't gym, but plan to make it up tomorrow instead.

Today on the crosstrainer I did this 5k Race Mission from season 1, which tells the events of episode 13 from the New Canton point of view.  I set the "constant running pace" to 7min/km, which is a bit generous to myself, but meant I could get through the mission in a sensible time for my lunch hour.

Numbers: 36 min, level 5, distance 1.98km
Feeling: hot and nicely tired
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
I had a bit of a failure of motivation the last couple of weeks but I finally managed to get myself down to the gym today for a ~30 min session on the crosstrainer.  It actually felt good/familiar to be getting sweaty and feeling my heart and lungs work for the first time in nearly a fortnight.  My toe is still a pain when walking, but fine when cycling/crosstraining.

I wasn't sure what to make of today's side-mission, whether the "real life famous person" in it was meant to actually be that person, or someone pretending-in-story to be that person, or whether it was all an elaborate joke I would get if I knew more about them.  Maybe All Will Be Revealed later in the season.

Numbers: 32 min, level 4, distance 1.66km

My plan is to go tomorrow & Thursday for similar short sessions and a longish one on Saturday.  I need to fidget with the training spreadsheet to adjust for the planned sessions I missed.  I'm still working towards being fit enough for the half-marathon at the start of June, on the assumption my broken toe stops hurting to walk/run on by then.
rmc28: Photo of me shortly before starting my first half-marathon (half-marathon)
[personal profile] rmc28
So, my last post was me saying I was switching back to straightforward half-hour training sessions in the week and long runs at the weekend.  The next morning I walked into a bookcase and broke my toe, which puts me out of running for a while, probably 4-6 weeks.  The half-marathon I was going to run on the 4th May is definitely off; in theory my toe might be healed by the other one I'd signed up for on 1st June, but I'm going to have to make a decision nearer the time.

Luckily I can still cycle, and there is a gym convenient to my office with a good offer for university staff, and I can use at least some of the cardio machines there without aggravating the toe injury.  So my plan is to keep up my CV fitness at the gym and hope I'm both fit enough and healed-up enough to run on 1st June.

ZR season 3 came out the morning after I broke my toe, which I thought was rather pointed timing.  I have taken up the offered season pass so I can access all the season 2 & 3 content as it becomes available.  I've become a bit addicted to improving my own little Abel township, which goes much faster now that I get 3 points per episode rather than just 1.  I also find the gym pretty boring, so although I want to catch up on season 1 content, I'm going to be prioritising the story-telling sort of content like S2 episodes and the S1 race missions over more general "filler" content like the radio mode and the way I was planning to use the remaining Zom25k episodes.

Today's session: 25 minutes, crosstrainer level 4, ZR Season 2, Episode 6
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
Well, that plan of getting back into a regular routine didn't go well. My incipient cold went to my chest and set off my asthma, and the weather was awful, and my parents descended on me unexpectedly, and I was busy sorting things out for a major religious festival. So I ended up not running for 10 days after that first good outing.

Today I still wasn't feeling great, and the weather was still awful, but I decided I had to get going or I really would lose the habit. So I went and renewed my gym membership (which I hadn't bothered with since it expired in April, as I was running outdoors all summer). So now I won't be able to make an excuse if it's cold and pouring with rain and probably dark in the next few weeks. With the state of my lungs I didn't want to push myself too hard; I ran for 10 mins at 7 kph, then 10 mins at 6.5 kph (which is really slow for me, a lot more like jogging than running), then took a walking break before doing the last little bit at 7 kph again. 3.3 km total, but the main thing is not letting a series of missed opportunities turn into giving up running altogether.

Shin pain

Mar. 7th, 2013 08:16 am
[personal profile] ewt
I had some unpleasantness (further detail here if you are on my access list) on Monday which has left me rather out-of-sorts this week; one result is that all my joint/muscle pain is worse than usual. Annoyingly this seems to include the shin pain, even though I am being careful not to push myself for speed when getting from point A to point B.

So I didn't go to the gym Tuesday, and I'm not going today, and I will try again next week I think -- I don't know how long it will take to revert to "normal for me", but I do need to prioritise being functional for paid work and professional commitments. It's annoying, because the endorphins from exercise (even the walking) would probably help me get back to normal sooner as well as make me feel a bit better, but the risk of injury is just too high.
[personal profile] ewt
This morning I repeated Week 4 Day 1, but with all treadmill speeds .5kph slower.

I found it frustrating walking so slowly, and don't feel I've really had any cardiovascular challenge to speak of. But the shin discomfort was only minimal, and only near the end of the faster intervals. No NSAIDs since Tuesday night, so I don't think I've masked pain with medication. Shins a bit uncomfortable now, but nothing like Tuesday.

I suppose the lesson here is that I should not dash about in a hurry the day before walking at the gym.

I did have some hip pain and sacro-iliac joint discomfort; the hip pain has continued. I suspect this is due to too much standing yesterday (running many errands), because it was like this before even getting to the gym, and hasn't been made worse by it. Ibuprofen shortly!

Next time I will try the same programme again but put the speeds back up to 5kph warm-up, 6.5kph fast, 5.5kph normal, and ending with 6kph for the remainder of the treadmill time. If shin pain gets worse than it was today I will switch to .5kph slower, rather than doing myself more mischief walking faster than my shins are happy about.

I'm actually really glad of the treadmill: it felt like I was walking *much* slower, not just .5kph slower, and I think had I been trying to do a similar "scale it back a bit" outside I would have been too impatient.
[personal profile] ewt
Shin pain is back.

I am upset about this. I wasn't even running.

It started before I even did the first "faster" interval, when I was still walking 5km/h. Maybe I should have just stopped then, or done 40min at 5kph and left it at that.

I kept going anyway, telling myself it wasn't *that* bad. This may have been a mistake, in terms of recovery and not aggravating an existing injury, but I think I would be feeling even worse now if I hadn't completed the set.

Possible causes:
-last night I was running late for a service I was leading, so I walked faster than normal to get to church on time. I rather legged it, in fact, and was pleased with myself for having walked a mile in under 20 minutes. It didn't hurt at the time. I've been walking a lot: church is just over a mile and I am there most days, sometimes twice, so I'm walking two to four miles most days; most of the time, this doesn't cause me problems. In general my joints have been pretty good lately and I haven't taken any painkillers for a few days, so I don't think I masked pain with medication or anything like that.
-er, not sure what else. I don't think it was caused by walking faster for 5 minute intervals instead of 3 minutes, or anything, because it started before then.
-I'm starting to wonder if the orthotics are actually causing part of the problem. They're "half-orthotics", which means they're only under the back half of my foot, and they're stiffer than the shoe in the front part of my foot. Could I be over-working my calves/shins because that part of my step is more flexible? But without the orthotics, I get hip and back pain, which slows me down a lot more and probably involves long-term damage.

PLN:
-Accept that it isn't fair and allow myself to have a bit of a sulk. Grah to hypermobility. Hmph.
-On Thursday, try the same programme again, with all the speeds cut by .5kph. Decide after that what to do next.
-If I continue to have ongoing problems, maybe try those horrid elliptical machine things. I hate these, but I haven't really used them since before I got the orthotics, so maybe they won't make my hip hurt so much now. They don't involve so much lifting feet and putting them down again, so may be gentler.
-Think about how this programme could be adapted to cycling, which I have had more success with in the past.
-If that also doesn't work, look into spending serious money on shoes, gait analysis and so on, or possibly getting different orthotics (even more serious money, if the NHS says "You get shinsplints when you walk fast? Walk slowly then!").


Good things:
-I have a PLN
-I walked a mile in under 20 minutes last night, and regularly walk two to four miles in a day. That's not bad going. In 2007 I couldn't walk to the end of the road without serious back pain, so even if I'm having some minor problems now, I've definitely improved.
-Between the walking (and attempts at running in January), rowing (so far this does not seem to exacerbate shin pain), and various other things, I appear to have dropped a dress size since Christmas. Now, I'm not doing this to lose weight or get smaller, or even weighing myself or using measuring tape! However it is gratifying to see some results in the form of changes to my body, even if they are changes I am trying not to care about.
[personal profile] ewt
I found this morning hard work. I'm a bit sleep-deprived, a bit stressed, a bit achey. All of these are reasons I definitely needed to exercise, and all reasons that I wanted to get on with doing other things instead.

So, go me for turning up anyway. It's interesting how much differently I perceive the activity itself when the machine is the same and the programme is the same but I am not feeling great. It makes sense that everything is a bit less comfortable, feels a bit harder, but I had to talk myself into keeping going today in a way I haven't really had to before -- not because I was in significant pain or struggling to breathe fast enough or anything like that (I wasn't), but just because I didn't feel like it.

Here's hoping next week is more usual.
[personal profile] ewt
It has been wet enough here over the last several months that Wanstead Flats, where I like to walk, is consistently quite soggy. So I finally bit the bullet and did some walking on the treadmill at the gym.

I like it more than I thought I would. Noise-cancelling headphones are an asset as the background music at the gym is not pleasant; the headphones don't entirely get rid of it, but they make it quiet enough that I can listen to something else. But the ground isn't uneven and I don't have to try to avoid dog poo or fox poo and it doesn't rain and, well, as much as I love being outside, I tend to get distracted by the plants.

The treadmills at the gym have options for time, distance or calories to use as goals. I've been setting the time as 40min, then gradually increasing speed to 5km/h, then starting the "C25K" app on my phone. When it's time for a "running" interval I put the treadmill speed up to 6.5km/h, and the "brisk walking" speed is 5.5km/h. When the app on the phone tells me I am finished, I walk at 6km/h until my time is up (usually around 15 minutes).

So far this seems to be OK, though in fairness I've only done it twice. The extra time at the end is so that if I'm having a bad joint day, I can reduce the amount I'm doing but probably still complete the C25K aspect of the programme; it's mostly a psychological gimmick. My plan is to continue doing this until I have finished the programme or get injured (let's hope not), then repeat but with all speeds higher by .5km/h. I'm still aiming for two sessions a week rather than three, especially as I'm currently doing some rowing on two or three other days (as recommended to me by nearly every physiotherapist I've ever had), but I am only doing each session once (rather than repeating them as I was with running). This morning I walked 3.9k total with an average speed of 5.9km/h, according to the treadmill.

I haven't decided what I will do if I find I can't walk fast enough and end up breaking into a jog, but I don't think that's likely to happen on this iteration of walking Couch to 5k.
[personal profile] ewt
Thursday I had another go at Week 2, Day 2. Shin pain was quite bad again right from the start so I ended up walking. Heart rate afterward was 93bpm, not as high as when I run or row, and not as high as Tuesday's walking. The route I took was different, and very wet, so that I had to pick my way quite slowly across some bits to avoid getting soaked. I think that's probably the reason for the lower heart rate.

I walked an additional four miles on Thursday in the course of getting where I needed to be and when, and my shins have been hurting since. If they're still like this on Tuesday, running is going to be right out of the question.

I find the beeping of my phone to tell me to start the next interval does mean I walk faster than I would if I were just ambling around, and so I think I will keep using SimpleC25k even if I eventually decide that running is entirely out. If I do that I will probably also start using something like RunKeeper to log my distance. If average walking speed for adult humans is 5km/h I don't see why I couldn't aim to do 5k in thirty minutes, eventually. I do have long legs, and race walkers do much faster speeds than that, albeit with a rather strange gait.

I've been having other leg problems, and they seem to get worse when my shins are particularly sore. I think this is a hypermobility-related thing. I now have a testable hypothesis as to what is going on. Sadly testing will take some time as it involves various physio exercises which will likely take a few weeks to make any difference.
[personal profile] ewt
This morning despite a good walking warm-up I was into serious shin pain about three seconds into the first running interval. I wasn't able to shift it with stretching or longer walking intervals: whatever I did, as soon as I started running again, it hurt.

So I walked fast/slow for the intervals, and thought about how I want to handle this.

I'd not had a great time of joint stuff over the weekend, which probably wasn't helping me. Yesterday was an extremely long day (up at 5am, bed well after midnight), which also didn't help.

I've already said I will keep trying to run for the rest of January, and I think I want to stick with that: my body is inconsistent enough, and sensitive enough to things like sleep levels, that I am not certain this morning's pain means I simply shouldn't run. However, I reserve the right to walk instead at any point if the shin pain (or joint pain, but so far shin pain seems to be the thing that really limits me) is like it was today -- I am not in this to hurt myself! Rather I would like to find out, gently, whether I can run, or how running might be sustainable for me. This morning was not a failure, just a data point.

I did enjoy the walk, and even if subsequent runs are all "unsuccessful" in terms of actually running, I think that establishing a habit of walking outside twice a week could do me good. Much of my day-to-day walking happens when I am carrying something (which will distort my posture) or in a slight hurry, and it's pleasant to be able to move around without encumbrance and to walk for the sake of it rather than on the way to somewhere. I'm uncertain whether posts about my walks would be within the scope of this community if I were to switch to walking as a long-term strategy, but for now I will consider them running attempts (as they are).
liv: oil painting of seated nude with her back to the viewer (body)
[personal profile] liv
I was supposed to attempt Week 4 this week, only I was away at the weekend, and picked up a cold while I was away, so I was ill most of the days I could reasonably have caught up with running. I nearly always have some kind of minor upper respiratory thing, so I try to make myself do exercise anyway, but Monday I was shivery and achy and could barely stand, let alone run, and yesterday and today I'm still feeling pretty grim. I may try to start Week 4 tomorrow, or I may just wait until the weekend and get back in synch.
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