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My Chiropractor = Awesome! 5/21/10
Yes, The Village is the bomb diggety. Yesterday, I had an adjustment. It had been a month – way too long (I will be moving the adjustments to two or three weeks increments). I could tell that my right shoulder was not quite right, my right hip was definitely in a bad way, and my left ankle needed to be popped. So, Dr. Larry got to work, and I gotta say that I feel much better today!
My body has really been adjusting much better since starting a regular workout routine. I find that I am not as tight through my shoulders and back, which makes the mid-back adjustment much more effective. My hips are also much more responsive.
As for my right shoulder, I cannot say how much Dr. Larry has helped it. When I first moved to Seattle, I could not do some yoga moves or raise my right arm over my head without a lot of pain. Now, I can do anything with my right arm! Dr. Larry is really good at, nay, I think I could say he is a specialist at shoulder adjustments.
Thank you, Dr. Larry!
Shameless Plug:
Dr. Larry Thomas Capital Hill Chiropractic 123 Boylston Ave. E, Suite B Seattle, WA 98102 206-623-5202Tell Rob I said, “Hi!”
Latest Run (#?) 5/20/10
Posted by admin in Training (running, cycling, etc.) on May 21st, 2010
So, I am going through Travis’s running program of W (walk) 1/4 mile, R (run) 1/4 mile, W 1/4 mi, R 1/4mi, W 1/4 mi with running increments increasing slowly over time.
Today was the W 1/4, R 1/2, W 1/4, R 1/2, W 1/4. I am still working on lengthening my stride, which is getting much better! I have not started the “stride outs” in the Vibramâ„¢ Five Fingers, yet, as my ankle does not seem to be strong enough to handle that. I think I could do them in my super stiff running shoes with orthotics, but not “barefoot” – yet.
Anyway, I successfully completed the first R1/2, but on the second one, about 1/4 mi in my left foot started to hurt on the top above the 2nd, 3rd, and 4th toes. I decided that was not an “I’m tired, but can keep going.” Instead, I felt that this was a “OMG STOP RUNNING! I’m not ready! I’m NOT ready!!!” So, I stopped. I completed 3/4 mile running, though, which is good for now.
However, I will say that the walking 1/4 mile between running is truly magical. It is just enough time for my feet and legs to recover and go again. I would never have thought that was really necessary. I have no idea how I was running before….oh wait, yeah, I was running like a little old lady 😉
Never the less, I was a little bummed that I didn’t make my goal today, but I did get through the first 1/2 mile. I will try this run again, but not until after Wednesday of next week.
Remember that hamstring I was telling you about. You know, the one on the left leg. Well, it is really starting to become a problem. I have enlisted the Village, though. Travis is going to look into this and pull some magical tricks out of his bag on Wednesday of next week. After that, I will start the running again. So, until then, more cardio indoors (blech) and more weightlifting (HOORAY!).
I have ARCHES!!!!
Posted by admin in Reflections on May 21st, 2010
Yes, folks, it’s official! I have an arch on my left foot! This was witnessed by Ollie at bellydance class yesterday. I stood barefooted through the entire class, shimmies and all, with a full-on, no-nonsense arch on my left foot!!! It was awesome. I will post pictures this weekend.
Speaking of pictures, I have my videos sans some Vibramâ„¢ footage due to a guy inadvertently taped on the giant wall mirror. Oh well. I will try to re-make that tape.
So, more later 🙂
Continued Workouts!
So, I am very happy to say that I have been taking myself to the gym on days when I don’t have an appointment with Melissa! I have also realized that I need a good 1.5 to 2 hours to complete each workout she has given me (this would also include 20-30 min cardio). So far, I have only managed to get up early enough to do one hour before I must leave to get ready for work. This will not do. I think I might need to go back to afternoon workouts because I am really not willing to get up at the requisite 5:00am that getting a whole workout in before work would require.
Anyway, I have been getting through 2/3 of Melissa’s workout with my new favorite exercise being the “Smith Machine Push-up”. It is really much better for me than the traditional push-up in that you are standing at the Smith Machine (the assisted squat bar) with the bar set just above your waist. You lean down to grab the bar with your body in a straight plank leaning about 45 degrees. Then, you do a push-up with the FULL range of motion. This is the part that is fantastic because you really use your pectoral muscles as well as stretch them at the same time. I am very tight in the shoulders and pectorals, and this exercise gets into the muscles and your small muscles in your back. LOVE IT! I can do three sets of 18!!! Woohoo!
Notable improvements:
I can deadlift 45 lbs. (up from 35 lbs three weeks ago).
I can do 3 sets of 18 Smith Machine Push-ups.
I increased my ability to hold the plank from 1 minute to 1.5 minutes!
I can do 3 sets of 15 prisoner lunges (so difficult for me because I am so wobbly and week in the legs).
Overall, my body feels stronger and much more agile. I do not favor certain muscles when walking or climbing stairs, which I did not realize I was doing until I wasn’t doing it anymore 🙂
My final thought – go to the gym and do something!!! You will be amazed how much better you feel.
Run #3 – 5/5/10!
Posted by admin in Training (running, cycling, etc.) on May 6th, 2010
A blog on time! Watch out!
So, this morning, I struck out on the bigger run – Day 3: Walk 1/4 mile, Run 1/4 mile, Walk 1/4 mile, Run 1/4 mile, Walk 1/4 mile.
Yes, I could tell I was running an extra 1/4 mile. My right leg took to it like a duck out of water. However, my left leg made it great the first 1/4 mile, but I could tell it was lagging on the second. Talk about foot slapping the sidewalk on that side. I am thinking that I might stick with this run for more than prescribed if my left leg doesn’t respond any better than this quite soon.
Otherwise, I am feeling really good! Between my running, foot Physical Therapy exercises, and Personal Trainer exercises, I am beginning to feel very strong for the first time in a very long time. It is such an exhilarating experience!
Stay tuned because the video will be up before the weekend!!! It’s finished and waiting for me to pick it up 🙂
Personal Training #3: 5/3/10
The butt kicking continues! After a really awesome weekend, which truly circumvented any working out, I jumped on the opportunity to have an appointment today, Monday, to start my week off right.
After having dragged myself out of bed too late to do actual gym work, I was elated to discover I could have Melissa driving me to work super hard this afternoon! She is really fantastic.
Today, we concentrated on my back muscles. I have a new way to do pushups. I’m up to 45lbs on dead lifts! Hooray! I started at 35 lbs three or so weeks ago. We also did some balance moves and more core work. I am really excited as my list of exercises continues to grow!
I also did not feel nearly as wobbly during the workout. Of course that might have been because we were not really doing my legs 😉
Anyway, all continues to go well. I am happily icing and then I plan to be up and at ’em for an early start in the morning to continue my physical therapy and personal training exercises! So much to do!
Run Day 2 – 5/3/10 In the a.m. too early to think about, sort of
Posted by admin in Training (running, cycling, etc.) on May 4th, 2010
So, having absolutely thrown the weekend to the wind, I decided that I simply had to run this morning regardless of what time I got up – I mean it’s only one mile.
Thus, I made it! I walked my 3/4 mile and ran the 1/4 mile. It was truly difficult. However, I noticed that maintaining a better stride was a little easier. My legs were doing much better, but the lungs tired very quickly. I also did not notice the foot slapping when I tried and was more successful with the mid-foot strike. Hmmm…could this improve with practice?
Also, I did get up later than normal this morning, which meant no morning gym session. Oh well, I’ll get back there soon!
Overall, I am beginning to feel healthier and stronger – finally!
Personal Training Session #2, 4/29/10
So, on Thursday night, I dragged my not so peppy self to the gym to meet Melissa for my first paid training session. Boy did she make me work! It was so exhilarating! She expanded my workout, which was fantastic because I was getting bored with the exercises from the previous session several weeks before. I have 11 more sessions with her.
I have also changed my diet to cut out most sugar (read – no more desserts). I am also eating more protein to help beef up my muscles, which are sadly small at present. This small muscle thing was very evident when Melissa had me doing 10 lunges on each leg. At one shaky point, I’m in the lunge ready to start pushing myself back up when I find that I can’t. Yeah, it’s pretty sad when you’re in a lunge with no extra weight and standing is too much. I will say that this was lunge #10 on set #2. I think that saves face a little 😉
Anyway, I will be so glad to be out of this wobbly leg phase. I hope it is soon-ish. Stay with it! Strength will come…
First Run 4/30/10 – One week later…
Posted by admin in Training (running, cycling, etc.) on May 3rd, 2010
So, I finally did it! After the hike, my tendon continued to hurt, and I think I found some pollen on the trail that really got me down for several days. Thus, I iced everyday and decided that Friday was the day.
The walking one mile and running only 1/4 mile was surprisingly challenging. It was fantastic, though. I felt really good, and I worked on trying to take longer strides. Turns out that when I am working on having a longer stride, I need a lot more strength from my quadriceps. Thus, I end up banging my feet on the ground. Then, I find myself chanting – out loud, mind – “lighter, lighter, lighter…” Now, lets talk about trying to do a mid-foot strike in motion control shoes with prescription orthotics – oh wait! It’s not possible! All of these aspects lend themselves toward a solid heel strike. At least, that is how I found my foot falling – firmly on the heel. More ground slapping when I tried to mid-strike. Therefore, I was not so successful on the mid-foot strike this last time. Whew! At least it was only 1/4 mile.
So, I’m wondering if looking into some straight up stability (not motion control) shoes is a good option. I will say that I am certainly not interested in plunking down $100 for a trial and error go at this point. My current shoes are in very good shape b/c I only use them for running. We shall see as I continue to train this time around.
I took two days off this weekend. I will resume the plan tomorrow morning. See you bright and early if your out and about!
Sickness and Injury Do Not Progress Make
Posted by admin in Training (running, cycling, etc.) on April 27th, 2010
Well, not feeling good always gets in the way. Yesterday, I felt more and more drained as the hours passed, which means no running has begun. This morning I was no better. I am hoping to begin the program tomorrow.
Also, that hike was too much as my posterior tibial tendon continues to hurt. ARGH! Ice, wait, try again!