Just Some Weights

Got a weight training session in this evening; no cardio though. My ankle has improved through the day, but we'll see how it feels in the morning. As far as weights go, here's the routine:

• Bench Press 10-10-10 135lbs
• Hammer Strength Seated Rows 12-12-12 160lbs
• Combo Dumbell Biceps Curls / Military Press 12-10 30lbs
• Lat Pulldowns 10-10 140lbs
• Lateral Dumbell Flys 12-12 20lbs
• Single Arm Triceps Extensions 12-12 15lbs
• Bicycle Crunches 50-50
• Pec Flys 15-15 145lbs

And that completes the month of July. Other than the injury to the knee/ankle, this was quite a success. I managed 15 workouts in 31 days, which is more than my goal of 3 per week. I didn't check my weight, but I tend to do so infrequently. Maybe I'll start checking at the beginning of each month? Perhaps...

Now the Ankle...

Woke up this morning and the knee felt much better, but my ankle did NOT! Once more I am feeling the same sharp pain that prompted me to seek out multiple doctors, physios, massage therapists, MRIs, x-rays, ultrasounds, and eventually a surgeon. I can't believe this is happening again! I am waiting for my toy, due to arrive tomorrow, and I can't run! CRAP CRAP CRAP CRAP CRAP!!!

Knee update

After a lot of stretching yesterday, a couple of Ibuprofen before bedtime, and some decent sleep I woke up with considerably less pain in the knee this morning! Although I am still feeling a little twinge, particularly when walking down stairs, I am on the road to recovery. I think that more stretching, icing, and rest will do the trick and I will be able to start jogging again on Friday, unless I feel awesome tomorrow...

Just Weights

Only weight training tonight on account of the sore knee. Here's the routine (a bit different than usual, just to mix things up):

• Crunches 50-50
• Pushups (wobble board) 20-20-20
• Chest Press (machine) 10-10 105lbs
• Lat Pulldowns 10-10-10 140lbs
• Dumbell Military Press 15-15 30lbs
• Dumbell Biceps Curls 10-10 30lbs
• Rope Triceps Extensions 12-12 40lbs

The scale said 199lbs. Not bad, though a couple pounds heavier than I was a couple of weeks ago. Given that I started at 211lbs back in January, I am doing ok. I have gained muscle mass and lost some flab. I'm aiming for 195lbs and see how I feel. If I still feel too heavy at 195lbs I will try to shed about five more to get to 190lbs to keep as much pressure off the ankle as possible by getting lighter.

I also did some extra stretching, and icing, to try and get this knee back in shape. I'll probably take a couple of Ibuprofen tablets tonight to try and get any inflamation that is there to go down. We'll see how it will feel tomorrow.

Patella Femoral Syndrome

Although I have felt this type of knee pain in the past, I still scoured the web to find out more about how to treat this condition. Nothing earth shattering was discovered - rest, ice, elevate, stretch - but I am reassured that my lack of warmup prior to yesterday's run, as well as skipping my usual stretching routine has created this minor problem. Canada Post says my watch should arrive on Friday, so I hope that my knee is up to running by the weekend as the lure of trying out the gadget will be too much for me to take if I am unable to run.

Lessons Learned - Knee Pain

Well, I woke up this morning with disappointment because I was feeling pain in my left knee just below the kneecap. This sure feels like patela-femoral syndrome, and I have a suspicion that it was my (in retrospect) poor warmup that brought this on. Normally I have walked for a minimum of 5 minutes prior to starting my run, but yesterday I was trying to get a 30+ minute run in before O's baseball game, and thought that my bike ride home from work would be enough of a warmup. I guess I was wrong and will not make the same mistake again.

Of course, there is the possibility that this issue came on for other reasons, but sticking to a warmup regimen can't hurt. For now, it's time off for a bit until the pain subsides. What a pain in the...

In other news, I have taken the plunge and have ordered a Garmin Forerunner 305 GPS watch to help me in my quest toward running a sub 45 minute 10k. Being a fan of electronic gadgets, and having seen what this watch can do as far as tracking training information both on the web and through a friend who uses the device extensively, I am very much looking forward to taking this thing for a spin. I just hope my knee is ok to go as soon as it arrives, which should be in a couple of business days.

Tough Run

Squeezed in a run before O's baseball game, and it was not easy. I ran about 2k to a track in 11:43, then I tried to run 2k around the track in 5:00/km pace, but it was not to be. I managed to complete the track 2.0k in 11:12, and then ran home in 11:53 for a total of 34:51. It was hot, I was tired, and I had a stitch on the right side pretty much the entire time. I attempted to change my breathing patterns, relax as much as possible, and nothing helped. I supposed these are the types of runs that you have to go through along the way, I just don't like it very much. Glad to have done it though!

Sunday at the Beach

No run yesterday since I spent the day at the beach with the family. This was very fun, and well worth it. I am not sure if I will get a chance to run tonight given O's baseball game, but will try. I also have to juggle around M's workout schedule and don't want to impact that at all since she is doing so well and really making great progress.

Saturday Morning Workout

It was tough to get going this morning, but I was determined to get at least a run in since last night did not happen. I also decided to try and put in some weights as well given how the next few days will work against going to the gym. In any case, I had meant to run on the road, but walked by the gym first to see what time it would open given the weights plan and all. Seeing that it was already open, I chose the treadmill over the pavement to save the old ankle too much pounding too quickly (I was feeling really tight in the calves and didn't want to push it). The details are below:

5 min walk @ 3.5mph
30 min run @ 6.5 mph
5 min walk @ 3.5 mph
(all at 2.0% incline)

High 140's avg HR, over 600 calories burned.

Weights:

Bench Press 12-12-10 135lbs
Hammer Strength Seated Rows 12-12-12 140lbs
Lateral Dumbell Flys 12-12 20lbs
Barbell Biceps Curls 12-12 60lbs

I felt really worn out, so I cut the workout short. I think a couple days off the strength training, as much as I hate it, will actually be a good idea.

No Dice Tonight

No chance to go for a run tonight. Taking the kids to the outdoor pool, coupled with a flat for M. meant that we did not get dinner started until late. I plan on running tomorrow, perhaps first thing in the morning if I can manage, though I don't know if weights will be on the menu this weekend.

Treadmill Run and Weights

Got on the treadmill and had a good run, though it felt much harder than it should have. I guess I am fighting something off, given that my throat hurts and my stomach's been off. Here's what I managed tonight:

5 min walk @ 3.5mph
30 min run @ 6.5 mph
5 min walk @ 3.5 mph
(all at 2.0% incline)

My HR average was 147, though most of the run it was about 160. Over 600 calories burned according to the machine. I realize none of the above are accurate, especially for speed, but at least I can guage my progress a bit. I'd love to get one of those GPS watches and run outside more, but I'm afraid of pushing the ankle too far too soon.

Weights:

Dumbell Bench Press 12-12-12 55lbs
Seated Rows 12-12-10 140lbs
Military Press 12-12 95lbs
Lat Pulldowns 10-10 140lbs
Barbell Biceps Curls 12-10 65lbs
Single Arm Triceps Ext. 12-12 20lbs
Ab Curl Machine 12-12-12 125lbs

Missed opportunity

I meant to go for a run yesterday, but it was not to be. I had plans to see a movie with some friends, and also had to help get my son off to a baseball game, with another son in tow. With dinner not being ready, I was ok with helping out, but sacrificed a run. I will go this evening, I hope.

First post

I may not update this blog daily, but my intention is to track my progress in my quest to get into / stay in shape. After two years "off" (I bike to work, and chase after two little kids) I have decided to say the hell with it. So I joined a gym in January, and started running on a treadmill. Although surgery was recommended, and I've been waiting for my time to come, I have decided that as long as I can function with minimal pain I will avoid going under the knife for as long as possible.

When I started running, I was going for 10 minutes at 5.0mph. Now I have been running consistenly for 30 minutes at 6.3mph about three to four times per week. I have also been doing some strength training and am starting to entertain thoughts of running a 10k next year, and hope to break 45min for that distance. The other day I ran 4k at a 5min/km pace in the middle of a 40 minute run, which would mean that I should be able to achieve a 50 minute 10k. Naturally, I am not ready for that, but it seems more achievable than anytime in the past.

Oh yeah, I should also mention that I was not built for running. I am tall, and spent my childhood to early adulthood as a competitive swimmer. Swimmers generally don't make good runners, but I know quite a few who have made the transition successfully, so why not me?

I intend to track my workouts here, running times, weightraining sessions, etc. If you find this interesting, let me know and leave a comment. I have found other peoples blogs in this vein inspirational, and if mine does something approaching "inspiring" then that would be cool.