Running (Wk3) & Improved Recovery

A family of Bewick's Swans which we've been enjoying locally for a few weeks now. They're migrants from Siberia!

I was pretty active last week. Played table tennis for the first time in 6 months, on Wednesday evening, for an hour. That felt good and didn't aggravate the right hip problems in any significant way.

Friday at the gym, I felt a bit weak and feeble but stuck to as much of the routine as possible. That included the 2km run/walk on the treadmill (in 17 mins). I was slower (5km/hr walk; 9km/hr run) although I'm not sure if that was because the treadmill was calibrated differently or not. The right front of hip/lower ab pain was worse running, which was frustrating. I left out the leg work (leg press; leg extension; hip ab/ad/ext) and bicep curls and planks because a) the right hip/leg was worse and b) I'd run out of strength!

I took ibuprofen with lunch, which kept the pain/inflammation through the hips and pelvic muscles to a minimum.

The main issue of note was how much less tired/drained I felt in the afternoon. Also, on Saturday, I didn't feel 'hung over' with exhaustion. I felt quite refreshed (albeit tired). My recovery felt 50% better than before I started the running. I guess my body is finally able to metabolise the more strenuous exercise and harder impact. I suspect it's having a very good effect on my lymph system (i.e. Link and see here too, which references rebounding but which applies to running as well:Link). And, thus, all the muscle cells' waste products from the weights work are being flushed out more effectively, meaning I feel a whole lot better. I really have been amazed at the difference. I am desperately hoping that the right hip structures strengthen up and heal up enough over Christmas so that I can press on with the running. I really don't want to have to go back to my GP, get involved in physio again, and have another 6 months of rehab ahead of me before running is truly viable!

I had to take paracetamol as well for my right hip on Friday, before bed, in order to sleep. I didn't take any painkillers yesterday though and probably won't need to today. It's a case of wait and see how things are in a couple of weeks.....

Running (Wk 2)

This beautiful, male (I think, due to the smaller size), immature Sparrowhawk visited the garden on Friday afternoon - a wonderful surprise.

In 2008, after the invigorating and almost miraculous effects of the iron treatment, I started an exercise programme during August/September. I used the "From sofa to 5km run" method (Link) and swam 1-2 times a week. Of course, within 5-6 weeks, I'd pretty much injured everything....went to the GP....went to the hospital for physio....and the rest, as they say, is history. So, it's been a good 3 years since I attempted running, knowing that I had to first of all strengthen my legs, hips and core, in particular.

Last week's first session caused pain/problems through the right front of hip/groin/butt soft tissues etc, with some numbness/tingling down the leg; soreness/strain through my pelvic connections/muscles and resulted in stiff arches in my feet all week. However, it didn't seem to make anything worse and the foot stiffness resolved. I was actually quite pleased.

One aspect of the running, which is baffling, is technique. I'm not sure whether you should run heel to toe or ball of the foot to toe. I naturally run ball to toe but thought I should try heel to toe this week. It didn't feel easy/natural at all - certainly tested the shin muscles. Not sure what the best way is...

So, Friday's gym set:

• 5 mins exercise bike
• Hip/lower back stretches, lat stretches
  
• Glute bridges (10 secs hold) 3 reps then with 7kg dumbbell across hips 10 reps, 10 sec hold
  
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Hip extension, abduction, adduction with red theraband 10 reps
• 15 mins treadmill: run 10.5km/hr - walk 6.5km/hr; roughly 90s/90s: 2km in 14 mins
  
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 10 reps
  
• Seated rows 6kg 10 reps (kept arms extended so just worked scapular muscles), 8kg 3 x 10 reps
  
• Wobble board 4 mins (5 squats)
  
• Trunk twist using cable weights 4kg 2 x 12 reps
• Bicep curls 4kg 2 x 10reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 5lbs 2 x 10 reps
  
• Both shoulders, front raise, lying on my back 3lb 10 reps
• Reverse ab crunches 10 reps; Plank 3 x 30 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs
• Note: I continue to carefully but firmly try to stretch out and lengthen the right hip adductor muscles.

I didn't feel as weakened after the run this week as last week and managed the weights quite well. I upped the trunk twists to 12 reps with a view to increasing the weight soon. The same holds true for the seated rows (although I stuck to 10 reps this week). The noticeable advantage of the running is that it warms up my muscles really nicely, improving the range of motion and reducing pain (esp in my shoulders).

I was tired through the afternoon/evening but actually felt pretty good for having achieved everything I did at the gym. I took ibuprofen with supper for the right hip soft tissue pain/ache and then paracetamol before bed. I had some numbness/tingling down my right leg and in the foot depending on how my leg was positioned - obviously a nerve gets impinged somehow. I also had pain/soreness through my pelvic connections. I iced my glutes/butt in the afternoon.

The right hip connections problem remains - it aches/is sore when I lie in bed and it's no better when I wake up. It remains a chronic problem to be managed. I didn't need to take painkillers for it last night, though, which is good. It tends to be worse if I lie on my left side - it's as though this then pulls on the effected tissues within the hip. It's best if I lie on that hip and it's fully supported/passive.

I was pretty tired and headachy yesterday but feel better today. Tired but not too bad. The foot arch stiffness isn't a problem this week. All in all, I'm pleased with the start to the running! I think it might improve my stamina by another notch - here's hoping.

Running

A juvenile Great Northern Diver which has been in Bucks for the past week or more. A real treat and a new species for me.

This will be a short entry. I'm worn out. Might add or edit it later.

Anyway, missed the gym last week as I had family staying. Back at the gym yesterday. Added in some running at the start of the work out. I want to see if I can force this right upper thigh/groin/glute/hip problem to resolve. Conservative methods don't seem to be working so I thought that perhaps trying something new might work. I basically did my usual session but left out the leg/hip work and did 17 mins, 2km, on the treadmill instead. I did the run/walk method: run 90 secs, walk 90secs. Walking@6.5km/hr; running@10km/hr. It felt good but the right hip muscles/soft tissues from the right lower ab, down through the joint were problematic. Took painkillers last night. It's sore/achy/tight today. Plus, I am absolutely drained.

The upside was that the run warmed up all my muscles (shoulders/arms/abs) for the weights so the range of movement was easier. Unfortunately, the muscles were also weaker/fatigued.

Will leave it at that. Too knackered to write/think anymore.

Right Leg Numbness

Another Kestrel on a grey day last week.

After last week's gym session, I developed pretty bad numbness and tingling down my right leg and especially into my foot (originating deep in my lower right ab/right hip). It had a cold/hot sensation too, like I was just about to loose feeling in my leg. It was worse when sitting and was also aggravated if I lay in the wrong position in bed. It was really annoying and persisted for a few days. This week, it's been aggravated again with the same results. I guess it's an irritation of the sciatic nerve but it's extremely frustrating. I have been trying to rehab the right front of hip/groin/upper thigh problem for years now and this is a new twist in the tale! I am so flipping fed up with it!

....ok, got that off my chest...

The positive of the last week was that I went out birding on Sunday morning and coped really well. I was very careful to walk slowly, regulate my stress and exertion levels, take it gently in every sense of the word and monitor any pain. I was tired in the afternoon but I thoroughly enjoyed the morning in the glorious Autumn sunshine. Monday, I had my early start again and coped pretty well. Tuesday, I was worn out, headachy and short-tempered. Pottery wasn't very productive, lol. Wednesday, I managed another short morning birding, very slowly and gently, and that was fun. I had the usual right upper thigh/groin/hip problems and I was tired in the afternoon. Thursday, I slept until 10:30am and didn't want to do anything! I felt tired and coldy, took loads of Vit C and zinc and hoped that a good night's sleep would sort me out. Thankfully, I woke up yesterday with energy and felt much better than I did last week. I was back at the gym and the session went smoothly, although I kept it fairly light on my hips/legs.

Yesterday's Gym Set:

• 5 mins exercise bike
• Hip/lower back stretches, lat stretches
  
• Glute bridges (10 secs hold) 3 reps then with 7kg dumbbell across hips 10 reps, 10 sec holds + 3 reps single leg glute bridges
  
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Hip extension, abduction, adduction with red theraband 10 reps
• Leg press 41kg 10 reps, 48kg 10 reps
  
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 10 reps
  
• Seated rows 6kg 10 reps (kept arms extended so just worked scapular muscles), 8kg 2 x 12 reps
  
• Wobble board 4 mins (5 squats)
  
• Step-ups with 4kg dumbbells 10 reps
  
• Trunk twist using cable weights 4kg 2 x 10 reps
• Bicep curls 4kg 12 & 10reps
• Ab crunch machine 17kg 10 reps
  
• Combo lateral/front shoulder raises whilst sitting on exercise ball 2kg 2 x 10 reps
  
• Both shoulders, front raise, lying on my back 3lb 10 reps
• Reverse ab crunches 10 reps; Plank 3 x 30 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs
• Note: I continue to carefully but firmly try to stretch out and lengthen the right hip adductor muscles.
  

Today, I've got the numbness and tingling down my right leg and have to keep moving and jiggling it to try to restore feeling. Finding a good position to sleep in last night was hard because every time I got comfortable my hip/leg would start to go numb/tingly again. I feel tired but don't have any significant pain anywhere, which would be great, if it weren't for this leg and foot numbness! Weirdly, I'm also getting numbness/tingling down my right arm and especially in my right hand/little finger (which, having googled it, is probably ulnar nerve irritation or entrapment (Link)).

(I took ibuprofen with lunch yesterday to try to prevent swelling and numbness in the right hip/leg/foot. I also had to take painkillers to sleep due to the pain in the right lower ab/groin/upper thigh.)

Worn Out

I've not really had the energy, weather or opportunity for birding photos this week so it's just a Pied Wagtail on a grey day last week.

It's been a mixed week in terms of energy and how I've felt. As I mentioned in my previous post, it felt fantastic to start the week without the residual tiredness from the Friday gym/pool session. Tuesday, I had a quiet day and then went to pottery in the evening. I think that's the first week I've actually been productive and enjoyed it since I started the evening class in September. On all previous occasions, I've been too tired and/or worn out to function well enough to do anything constructive. Wednesday morning, I was up early and out birding, which was fun. However, by the afternoon, I felt surprisingly drained. I wasn't quite sure what had happened. It was like a switch had been flicked and I suddenly felt 'hungover' with exhaustion (like I used to feel when my iron levels were low).

Anyway, Thursday, I felt tired and drained still. Didn't feel like doing anything. I woke up on Friday morning and could feel I was still running on empty. However, I didn't want to miss another gym session so went ahead. I could feel, even as I was doing my sets of weights etc, that my body had nothing to give. There was no adrenaline and no 'umph'. I came home drained and felt absolutely wiped out through the afternoon/evening. I went to bed at 9:30pm and slept like the dead, nearly 11 hours. I was expecting to feel really awful today. I've been tired and I couldn't have done anything or gone anywhere, but I've not felt ill. I shall need a few quiet days to recover properly, I suspect.

Took painkillers last night for my right upper thigh/groin/right lower ab/right hip soft tissue pain. There's a bit of stiffness today through my thighs and mild pain through my glutes but nothing too bad.

The only explanation I can come up with for the 'crash' through Wednesday/Thursday/Friday is that my stress levels got pretty high on Wednesday morning when I was out birding. I'd been concerned about getting a sighting out as quickly as possible and had found it difficult to regulate the stress through my body. I guess that could have had a knock-on effect. I'd also run a few 100 metres to get to the birds and maybe that had gone beyond what I could recover quickly from....who knows? Either explanation felt rather depressing but there we go. Hopefully, it was just a blip.

I've taken an Iron, Zinc and Vitamin C tablet today in the hope that one or all of them might help....ever the optimist.

The Swim Did Me In!

This time, the raptor is a Peregrine Falcon. It's a distant shot, on a gloomy afternoon, but I was pleased that I got something.

....so....yes, it seemed to take all week to recover from the swim on the 28th. I coped but, basically, I felt drained and depleted all week. I looked like death warmed up. I slept like a log every night and wanted more sleep. On Tuesday, 1st Nov, I had a long day which included 100miles of driving, 4 hours looking for/waiting for a bird to show and then pottery in the evening. I was good for nothing on Wednesday. And, by Friday, I was still worn out and it seemed silly to attempt the gym or pool. I took another recovery day, which did me the world of good.

Having missed the gym on Friday, I was feeling pretty good over the weekend and got out birding on both days. It made a refreshing change to not be drained and exhausted. Monday morning I'm up early for a course at the local college, which runs 9-11am. The early start normally catches up on me in the afternoon, I feel tired/sleepy and worn out. However, yesterday, it was a lot easier to cope with, which just shows how long it takes me to recover from the Friday gym sessions. It's not really until Wednesday/Thursday that I get to around 80% recovered before I launch into it again on the Friday. I guess, on the one hand, it's useful to know that recovery is still prolonged but, on the other hand, it's frustrating. I wish I knew how to speed up that process....

This week, I plan on returning to a normal Friday gym session.

Sunday Evening Update

Thought I'd just check in with how I've faired since the swim. The quick answer is knackered! Yesterday, I was drained/exhausted, didn't want to do anything except sit quietly or watch telly. I was essentially waiting for bed from the moment I woke up, lol. I looked and felt like death warmed up. Today has been a little better although I've still felt (and looked) worn out and not done anything.

In terms of pain, it's been pretty good. No real shoulder pain. There's been the obvious right upper thigh/groin tightness/pain and right lower ab twinges/pain. Some tenderness/inflammation through hip structures. I took painkillers to be able to sleep with the right groin/hip pain on Friday night.

I'm hoping I'll feel a little more normal tomorrow....

1 km (40 lengths) Swim

A beautiful Kestrel enjoying the October sunshine.

I thought I'd better write this blog entry now because I suspect I'm going to be way too knackered tomorrow and probably Sunday.

The last time I went to the pool was July 15th. I'd decided I wanted to swim this week because the muscles etc through my pelvis and right upper thigh/groin are persistently painful and/or inflamed. I didn't want to do another punishing week in the gym.

I did my usual warm up in the kids' pool, then went to a lane in the adults' pool and got going. I had a few niggles through the front of my left shoulder but it was definitely the best it's ever been. I wasn't aware of any pain through my groins/pelvis, which was nice. I took a bottle of squash to have by the side of the pool and took a swig every 8 or so lengths to try to prevent the usual cramps. And, I steadily built up the lengths, alternating breast-stroke and backstroke. It wasn't until length 27 that I had cramp in my left foot and then after that a little in my right foot as well. I kept going until 32 lengths and then decided, why not, I'll go for 40 lengths! I was definitely pushing it by then but it felt like a great milestone to achieve. 1km in about 47 mins.

Since coming home, I've had lunch and taken some ibuprofen. My pelvis/glutes/groins are inflamed and I'm hoping that will minimise the problem. I am worn out and suspect I'll want to sleep this afternoon....

I shall be interested to see how I feel tomorrow, lol.

THREE YEARS

One of the Autumn migrant Northern Wheatears around this month. And, another confiding youngster.

Well...three years. I can't quite believe it really is 3 years since I started this physical rehab in earnest! I was only explaining to someone yesterday about the process I'd been through. I remembered those first 6 months where I was doing 2 hours of physio exercises a day on my shoulders and hips/core. I was basically constantly exhausted and in constant pain. My whole day revolved around the hour in the morning and the hour in the afternoon when I'd do the exercises. I didn't have the capacity to think about anything else. It's only been in the last 6 months that I've begun to be able to expand my focus so that I'm not just planning my week around exercise and recovery.

So, this year has seen the switch to a "less is more" approach with just the one gym session a week and then 'normal life' stuff taking up the other aspects of keeping active/fit. The gym work has definitely helped my left shoulder to strengthen up and function better. My core is stronger. My hips are still problematic (i.e. the muscle/tendon system through the hips/pelvis) in that I'm still getting the pain in the right groin/lower ab, I'm still getting problems with my glutes/soft tissue etc. That's a cause of constant frustration (and pain!), but, I guess it has improved.

Generally, my resource levels have improved a little. My recovery times have improved a little. And that's it really....it's a little by little process. What I wouldn't give for a quantum leap or significant improvement!! The patience that this requires is, well, you get the picture. I think this coming year will take a similar route. Stick with the gym and swimming. I will go back to the GP in the new year if the right upper thigh/groin problem is still around. By that point I will have done a year of the work that the previous physio recommended and, up until now, I'm not sure it has made any difference at all (I've simply learnt how to manage the condition better)!

So....onwards and upwards....

Obvious Improvement

A Meadow Pipit enjoying the October sunshine this week.

Where to begin? It has been a tiring couple of weeks, unsurprisingly. But, I have been extremely pleased with how I've coped. I didn't suffer from the usual headaches, backache and overwhelm. All the physical rehab is definitely paying off - my stamina and strength for dealing with demanding emotional and social situations has really improved.

I guess I'm a bit tired today after the gym yesterday (and the preceding week!) so this will be a short entry. The main thing to note is that the hard rehab work is worth it.

The right upper/inner thigh/groin problem still around.

DIY & A Loss

A shot of a juvenile, migrant Stonechat. I spent a wonderful hour with this confiding youngster. As is often the case with juveniles, it let me get within photographic distance, which is a real treat.

Ok, so the last couple of weeks have been a bit out of the ordinary. I skipped the gym/pool on Friday 30th Sept. We had this exceptionally still, warm weather (~29 deg C) for a good 5 days and I needed to take advantage of it to get some household maintenance done. So, last Friday through to Tuesday was spent preparing and then re-sealing and painting the porch door frame and concrete surround. Hopefully, that will sort out the damp issues I was getting inside the porch.

The other reason for missing the gym was because the muscles through my pelvis have been really sore/inflamed. They've still not settled down and I took it very easy on them at the gym yesterday.

The DIY was exercise enough and I tried to make sure that I didn't overdo it or get hyper-focused. All too often, I get into a state where I completely tune out from my body/needs and concentrate solely on the job in hand. This often leads to a 'crash' afterwards and a need for days of recovery. This time, I think I just about got the balance right - making sure I took breaks and 'tuned out' regularly from the job.

On Tuesday evening I heard that my Granny had died. It had been expected but even so, these things tend to throw me. I skipped my pottery class that evening (term started the previous Tuesday).

It's been a funny old week since then. I guess that's the way things are with bereavement. It tends to produce a sense of unreality and difficulty in processing normal daily life. I keep thinking about next week - the funeral - and wondering if I'll cope ok. Generally, I've felt a bit tired and the gym yesterday was a little more arduous than normal.

Essentially, I did the usual gym set but left out the step-ups and kept the weight lower on the leg press (10 reps 41kg; 10 reps 48kg). I also managed to snap my blue theraband doing the hip abduction/adduction/extensions, which is annoying. I'm not sure where I'll get another one. I felt tired out through the afternoon/evening and had the usual mild strains through my trunk/legs. However, the right upper thigh/front of hip problem wasn't aggravated yesterday, which made a very welcome change!

I'll be at the funeral next Friday so no gym session next week. It feels now as though my mind/focus is fixed upon that point in time and the next few days are all 'leading up to' then.

Post Script Sunday 9/10/2011: Watched the Xfactor last night (Link). Completely blown away by Craig Colton - what a voice and what a great guy. Gives me goose bumps every time I listen to it and brings tears to my eyes. Definitely the winner.

Normal Week

Above is a shot of a beautiful juvenile, female Ruff (a.k.a Reeve). She spent about an hour feeding in the area where I was located and wasn't too afraid when I moved a little closer to get some photographs. The image has no sense of scale, unfortunately, but she's smaller than a Redshank, about 22cm long. This youngster has dropped in on her migration south and is building up strength at the reservoir before continuing.

The beginning of last week was dominated by a lingering headache, which I think was hormone related. As a result, it was hard to assess the effects of going out on Saturday morning. However, I think I probably coped pretty well and I was pleased. I did a full gym set yesterday apart from the step ups. I tried particularly to not aggravate the right upper thigh/leg problem but I wasn't completely successful. It's sore and aches today.

Yesterday's Gym Set:

• 5 mins exercise bike
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 7kg dumbbell across hips 10 reps, 10 sec holds + 5 reps single leg glute bridges
  
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Hip extension, abduction, adduction with blue theraband 2 x 8 reps
• Leg press 48kg 10 reps, 54kg (with seat set back one notch) x 10 reps
  
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 10 reps
  
• Seated rows 6kg 10 reps (kept arms extended so just worked scapular muscles), 6kg 3 x 10 reps, 8kg 10 reps
  
• Wobble board 4 mins (5 squats)
  
• Leg extension 7kg 10 reps
  
• Trunk twist using cable weights 2kg10 reps, 4kg 10 reps
• Bicep curls 4kg 2 x 10 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3lbs 10 reps, 5lb 10 reps
  
• Both shoulders, front raise, lying on my back 3lb 2 x 10 reps
• Reverse ab crunches 10 reps; Plank 3 x 30 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

I feel tired today and have various twinges/mild strains (right lower ab, trunk in general, right leg, glutes) but nothing out of the ordinary.

Saturday Update

A Wheatear which dropped in on its way through at the start of this Autumn's migration. It'll winter in Africa.

Ok, so I thought it worth writing about today's little experiment with pushing myself to manage more physically. After the gym yesterday, I was tired/sleepy through the afternoon but rallied after supper and went to bed feeling optimistic about today. I slept well and was up early, leaving the house by 8:45am to go birding. This is the first Saturday that I've tried to do something 'normal' after the gym/pool the previous day.

It was a very blustery, at times chilly and drizzly morning. We were out and on our feet from 9:15am until 11:45am and I guess we walked just under 3 miles up/down hills. I was very pleased to find that although my legs were a bit tired, they weren't 'drained'. I had the usual right upper thigh/leg discomfort and, by the end, my left glute was sore/aching but overall, I coped, well. My head was tired. I felt tired. But I'm pleased to have managed my resources in such a way as to achieve a Saturday morning birding!

This afternoon, I have felt worn out and have basically been waiting for bed time, but it's another step towards 'normality'. I couldn't have done this a year ago.

Missed a Week

A little Chiffchaff from the reservoirs last weekend.

I missed the pool/gym last Friday. I'd kinda over done it during the week, out birding and forgetting that using binoculars and scope for extended lengths of time really knackers your eyes/head. By Friday, all I wanted to do was rest quietly on the sofa, in a darkened room, lol.

This week I've felt tired and headachy but I think that was down to hormones and I made it to the gym this morning. However, I did a lighter session because I've agreed to head out birding with a local birder in the morning, which I'm looking forward to. Hopefully, I'll cope physically.

Today's Gym Set:

• 5 mins exercise bike
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 7kg dumbbell across hips 10 reps, 10 sec holds.
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Hip extension, abduction, adduction with blue theraband 2 x 8 reps
• Leg press 48kg 2 x 10 reps
• Tricep extensions using cable/rope 6kg 10 reps, 8kg 10 reps
• Seated rows 6kg 10 reps (kept arms extended so just worked scapular muscles), 6kg 10 reps, 8kg 10 reps
• Wobble board 4 mins (including 5 x squats)
  
• Leg extension 10kg 1 x 10 reps
• Trunk twist using cable weights 4kg 10 reps
• Bicep curls 4kg 10 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3lbs 10 reps, 5lbs 10 reps
• Both shoulders, front raise, lying on my back 3lbs 10 reps
• Plank 30 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

Generally it felt good after the week's break. I was surprised that my triceps felt stronger and it felt right to move on to the 4kg weight on trunk twists. The right upper thigh/leg problem, which had settled down in the last few days, was quickly aggravated. The right lower ab twinges were aggravated too. It doesn't take much - any use of my abs seems to cause problems. Very annoying.

Upping Weights a Little

I waited 4.5 hours for this chap to turn up at the beginning of last month.....very pleased when he did!

Ok, so after going a little easier on my legs last Friday at the gym, I had a phone call on Saturday morning to say that a Little Stint had turned up locally. Needless to say, I spent Saturday and Sunday out watching this sweet little wader (just 13 cm long). It worked out perfectly that I'd 'saved' my legs and I coped pretty well with not having an immediate 'recovery' day. However, on Monday I managed to forget to take my anti-depressant medication in the morning (the first time ever) and felt as rough as anything all day - nausea, headache, exhaustion, emotional, body temperature all over the place and then a very poor night's sleep with horrific nightmares. It was a relief to identify the cause on Tuesday! As ever, it's reinforced my desire to get off these toxic drugs eventually. The only reason I keep taking it is because the withdrawal is horrible and it takes a good 6-12 months for my nervous system to settle down. During that time, I'm an emotional wreck.

Anyway, this week's gym session was much the same as last week. My right upper thigh/leg (also effecting the right ankle) is no better so I left out the step-ups and only did 10 reps of leg extensions.

Friday's Gym Set (recent changes highlighted in green):

• 5 mins exercise bike
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 7kg dumbbell across hips 10 reps, 10 sec holds. I added in 5 reps single leg glute bridge.
  
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Hip extension, abduction, adduction with blue theraband 2 x 8 reps
• Leg press 48kg 2 x 10 reps, 54kg (with seat set back one notch) x 10 reps
  
• Tricep extensions using cable/rope 6kg 2 x 10 reps
  
• Seated rows 6kg 10 reps (kept arms extended so just worked scapular muscles), 6kg 2 x 10 reps, 8kg 10 reps
  
• Wobble board 4 mins (including 5 x squats)
  
• Leg extension 10kg 1 x 10 reps
  
• Trunk twist using cable weights 2 x (2kg 4 reps then 4kg 8 reps)
  
• Bicep curls 4kg 3 x 8 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3lbs 2 x 10 reps, 5lbs 8 reps
  
• Both shoulders, front raise, lying on my back 3lb 10 reps
• Reverse ab crunches & Plank 3 x 30 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

I'm very pleased with the progress on my shoulders. The right thigh/leg/ankle problem is extremely frustrating. My right lower ab muscles have been sore/twingey each week too. I was tired yesterday but not overwhelmingly.

I think I'm going to indulge in a pool session this coming Friday. It might help the various niggles to heal up - I could do with some soothing.

August Check In

I got my wish in recent weeks and enjoyed wonderfully close views of this Green Sandpiper. Here, it's winkling out food from under stones and the mud.

It's been a fairly steady but busy few weeks. It's mostly been a case of sticking with things. I'm managing a little longer out birding and the weights at the gym are feeling more stable and more comfortable to deal with. The nagging problem is the right upper thigh and it seems to be referring pain/dysfunction through the back of the knee to the outer ankle as well. I went easy at the gym this morning on the leg work. I missed out the step ups and leg extensions. I could feel that if I pushed it, I'd end up spending the week nursing my right leg.

My shoulders feel like they are strengthening up nicely. I upped the weight on the seated rows from 6kg to 8kg on the last set of 10 reps today. For the past 2 weeks, I've also been using a 3lb weight (rather than the 1.1lbs) for the front raises, lying on my back (targeting the anterior deltoid muscles). I only do 10 reps but, in time, the endurance should improve.

All in all, things are still moving in the right direction. I just wish the right thigh problem would show some signs of improvement.

Weekly check in

Image quality isn't great here but I liked how you could compare the two species of Sandpiper (Green, right; Common, left). The water at the local reservoir is very low so these waders were miiiiles away, hence the lack of image detail. Anyway, you've got the characteristic white 'shoulder notch' on the Common Sandpiper and the more grey/black plumage on the Green Sandpiper. Hopefully, one of these days, I'll get some closer views of these species.

Giving myself Saturday and Sunday as recovery days worked well last week. I felt less exhausted and more able to do things during the week. The right upper thigh problem persists, aggravated by almost any use of the leg. The gym session yesterday was good although I felt weak on the push-up-pluses again. The left shoulder was less painful generally and felt easier to manage. I worked my abs quite hard and have the usual right lower ab ache/strain. Feeling a bit tired and washed out today.

My tumble drying neighbours are now back from their two week holiday. It has been absolute bliss without the constant threat of that intrusive noise. I've been able to enjoy peace and quiet in my own home. I had been able to walk through my front door without dreading the sound of that machine droning on. My mind was able to expand out of the stress and 'hemmed in' feeling that the tumble drier noise generates within me. When I heard that the neighbours were back, I could feel my world contracting again, back to the dread and anger associated with being unable to control the peace in my own home. After the 40 hours of tumble drying (nearly 6 hours a day!) they did in the week before they went away, I am very glad I'm going to stay with family this coming week. Hopefully, the neighbours will get their post-holiday washing/drying done by the time I get home!

Edit 11:45am - Tumble drier has just come on.... [sigh]

Nothing new

Juvenile Green Woodpeckers taken in the local park/woodland this month.

Just checking in really. Nothing new to report. Left glute/hip with LHS lower back tightness/ache suddenly recurred quite badly all through last week. Very frustrating. It's flared up again today and will no doubt hang around this week too. Wish I knew the cause!

Right upper thigh/front of hip still problematic.

Gym session went well on Friday though. Pleased with how I was managing. Tried to add a little more to strengthening my abdominal muscles. I'm always very cautious about them cos of recurring strains which would take months to heal. I've decided to push things a bit more in that area and see how the muscles cope. I've definitely got a few mild stinging strains esp to the RHS abs but hopefully they will heal up/strengthen up by next Friday. Took painkillers on Friday night for right thigh and right abs to be able to sleep.

I've rested up this weekend. Would rather recover properly over the 2 days than drag out the recovery over the whole week.

Two exercises that have really helped

Been a bit fed up and frustrated this week but nothing to do with the rehab, lol. I think I recovered pretty well from the swim last Friday. On Sunday, I heard that another group of Black-tailed Godwits had stopped off at the local reservoir. They have been turning up quite regularly over the past week or so - coming from their breeding grounds in Iceland, heading south (Africa etc) for the winter. Unfortunately, I kept missing them. They tend to only stop for an hour or so. Anyway, on Sunday, the weather was bad enough to keep these beautiful waders a little longer than normal and by the time I got up there late morning, the 5 birds were still present. Above a couple of shots of 3 of the birds. The light/weather was rubbish so the colours are a bit muddy but I was still pleased to get any kind of shot. Previously, I've only ever had very distant views of these birds.

The source of my frustration this week has been my neighbour and her [insert expletive] tumble drier. It's an ongoing saga. This week, I've sat through the best part of FORTY HOURS of her tumble drying! It has been driving me absolutely nuts. The machine is obviously old and its pulsing drone reverberates around my house, sounding like I'm in a ship's engine room. I've tried talking to her on a number of occasions but they really couldn't care less. I guess she must be taking in drying for other people. This week it has been a source of misery, lol!

So, yes, by Wednesday/Thursday, I was feeling tired/washed out and fed up. I was very glad to get to the gym yesterday morning. It was a good session. The week at the pool had helped various niggles to resolve and I felt stronger. My left shoulder wasn't too bad at all. I stuck to the same set as previously. My right upper thigh/groin was problematic, as usual. I took painkillers for it to be able to sleep last night. I felt tired through the afternoon but rallied after a cuppa at 4ish.

I meant to write a few weeks ago that there are two exercises which I think have really helped me. The first is the glute bridge. That seems to have really strengthened and balanced out the muscles around my hips/lower back. It serves to loosen the hip flexors too which, I think, then allows the the glutes to kick in better and support my lower back. I've gone from just about managing 10 reps with 10 second holds to the same exercise with a 7kg dumbbell across my pelvis.

The other exercise which has helped is the seated rows with cable weights. Initially, my left shoulder was too restricted and it caused significant pain. But, as the weeks went on, I was careful and the shoulder loosened up and strengthened up. I really feel like this exercise, above all others, has helped my left shoulder to function better. Generally, it has helped both shoulders and my upper back to 'fire up' again and feel a lot more stable/sturdy.

If I had to do just 3 exercises, I'd choose those mentioned above with the addition of the push-up-plus. Together, they have significantly helped my shoulders and hip joints to stabilise and my back/core to strengthen up.

Improving Recovery?

Spring Mallard Ducklings, lined up nicely for a photo op, lol.

Enjoyed my swim yesterday. Managed 32 lengths in 40 mins (I normally take 45+ mins, so was pleased to reduce the time). I've decided I'll stick to the 32 lengths and gradually build up my speed. At the moment, I'm still stopping after at least every 2 lengths to allow my muscles to recover. Eventually, I'd like to get to a point where I can comfortably go up and down the pool without needing such intense pacing.

I probably say this every time I go to the pool, but it still feels like a massive achievement to do those 32 lengths. I remember when I could barely manage 1 due to the instability of my hips/shoulder joints and lack of strength through my body. It basically feels like I've had to rebuild every single muscle in my body and that's why it's taken so long.

I had mild twinges/pain through my front left shoulder and the right upper thigh remains tight/problematic. I had foot cramps at various points but they responded well to stretching and I could carry on until it cramped up again. I've still got mild stinging strains through my right abs which were aggravated a little by the swimming. It's hard to know how to manage this. It doesn't seem to make any difference what I do - rest, icing, gentle use, hard use, stretching etc etc, nothing seems to resolve this abdominal muscle weakness. Whatever I do, I always seem to aggravate it.

My left shoulder remains restricted (esp external rotation) and painful at the end of the range of motion.

I didn't need to take any painkillers last night for my shoulder or right thigh, which made a pleasant change. I think that's only the second time I've not had to do that after the pool/gym.

To my delight, I don't feel quite as drained/exhausted this morning as I usually do after the pool/gym. I don't feel like doing anything much today but at least it might not be a struggle to stay awake/function, which is nice. I've not bothered with the iron tablets this week. I don't know whether they made a difference or not and my gut doesn't really like them, hence not taking one yesterday/today.

It's chucking it down with rain today and forecast again for tomorrow. I guess it'll be a restful weekend indoors!

Notching up the weeks

I'm lucky enough to live close enough to woodland to have the occasional Blackcap come and visit the garden. This week a whole family turned up! The first shot is of the female taking a dip in the bird bath. The second shot is her feeding two of the three juveniles. For those who don't know, the male has a black cap, the female and youngsters have the brown caps.

In terms of activity/exercise, this week has been a repeat of last week but without the table tennis. Nothing significant to report. Just plugging away with it. I plan to go to the pool next week. I'm already looking forward to the relief it gives from the more punishing gym/weights routine. I do feel that everything is gradually strengthening up. Just a case of sticking to it.

Typically tired today.

This Week's Gym Session

Another Spotted Flycatcher shot today, this time of a local bird. I had a lovely morning on Tuesday, enjoying a pair with their two newly fledged young. Surprisingly, there was a second pair not more than 200 metres away but they were more elusive and I couldn't ascertain if they had young yet. Anyway, this adult was very vocal and I was really pleased when it came to land on a post not more than 6 metres from me.

It took me a good 3 days to recover from last week's gym session. I was just worn out - felt like I'd played 5 sets at Wimbledon in the midday sun, lol! Tuesday, I couldn't sit around any longer and got out for a couple of hours to see these Spotted Flycatchers. It was a 2.5mile walk and the main pain was in the right upper thigh/hip connections. By the afternoon, I felt tired again but then had arranged to play table tennis in the evening. It was just a short knock about (40 mins) but was enough for me to need a very quiet, still day on Thursday.

The gym session yesterday was another good one. The push-up-pluses are still difficult and I don't feel like I'm getting any stronger for that exercise (i.e. chest/arm muscles). As a result, I added in some tricep extensions using the cable/rope machine. I guess I probably need to add in a chest exercise but I'm not sure that my left shoulder has the range of motion (or strength) to do it yet.

Yesterday's Gym Set:

• 5 mins exercise bike
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 6kg dumbbell across hips 10 reps, 10 sec holds
  
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Hip extension, abduction, adduction with blue theraband 2 x 8 reps
• Leg press 41kg 8 reps, 48kg 2 x 10 reps, 54kg (with seat set back one notch) x 10 reps
  
• Tricep extensions using cable/rope 2 x 10kg (weight was probably too high - will reduce next time)
  
• Seated rows 4kg 10 reps (kept arms extended so just worked scapular muscles), 6kg 3 x 10 reps
  
• Wobble board 4 mins
• Leg extension 10kg 2 x 10 reps
  
• Trunk twist using cable weights 2kg 2 x 10 reps
• Step ups (with 5kg dumbbells) 3 x 10 reps
• Bicep curls 4kg 4 x 5 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3lbs 4 x 5 reps
• Both shoulders, front raise, lying on my back 1lb 10 reps
• Plank 3 x 30 sec hold
• Stretching: hips/lower back, hamstrings and chest/pecs

Noticeable improvements:
Glute bridge with an extra 1kg was do-able.
Leg press felt comfortable at 48kg, glad to then manage 10reps at 54kg with seat back one notch
Seated rows - continued reduction in front left shoulder pain - now almost pain-free. Only niggle is a 'sticky' right elbow connector - sharp pain and difficulty extending arm sometimes.
Truck twists - feels like my ab muscles are settling down to cope with this now instead of getting strained every week. Hopefully they are 'stabilising' and I'll soon be able to up the difficulty.
Step-ups - normally, by that point, my right thigh hurts but yesterday the steps up were almost pain-free.
Combo front/lateral raises - still fairly limited but now able to stay within pain-free range for left shoulder.
Lying on floor, front raises - definite improvement - previously I could really only manage 5 pain-free reps. Can now manage the 10 ok.

I took an iron tablet with lunch yesterday in the hope that it might aid recovery. We'll see.

Took painkillers last night for left shoulder to be able to sleep.

Right upper/inner thigh stiff/strained today.

Keeping at it

A shot from my trip to The Lodge RSPB in Sandy, Bedfordshire two weeks ago. A pair of Spotted Flycatchers have bred near the gatehouse. This, I think, is the female. She spent most of her time in the nest box, on the eggs. I waited a good 2 hours before she came out to do a spot of fly catching in the sun. It was a wonderful sight - such a delicate, graceful little bird. At one point, she fluttered down to within a metre of my feet to catch her prey. They're one of those species that aren't too bothered about humans, making the experience all the more intimate.

In terms of rehab, it's been a promising couple of weeks. I had to miss the gym last Friday because I was visiting family, but I went yesterday and have also been doing a good deal of walking/birding.

...back later to finish this off.

26 June 2011
...a bit 'later' than I planned, I was wiped out yesterday. I think I pushed pretty hard at the gym on Friday. Feeling less drained today but still not up to doing much.

Ok, so, not actually that much to report. It's a case of plugging away. The LHS lower back and left glute/hip ache/pain does seem to have been a lot better these last couple of weeks. I'd almost say it's finally gone but you never know. The right upper thigh/front of hip/groin problem is perhaps improving too as long as I keep stretching out the adductors. The left shoulder is still restricted on external rotation, which is frustrating. However, for the first time on Friday, I was able to keep within the pain-free range of motion to complete all the exercises. It felt good not to be 'wincing' and 'guarding' on the shoulder sets. My triceps/arms seemed to have lost some strength - the push-ups-plus were harder than normal. A positive note is that I didn't have to ice anything after the gym this week - I think that's the first time ever!

Strangely, it's the left gut pain which has been a problem these last couple of weeks. Before the iron deficiency diagnosis, I had numerous tests etc etc for what became debilitating left abdo/gut pain. Nothing would relieve it. It was just this constant, gnawing pain, day in, day out, for years. As soon as my iron levels began to return to normal, the pain went. I've no idea why it's suddenly recurred. Stress, maybe. Hopefully, it'll just go away on its own.

I'm hoping there won't be any 'interruptions' for the next couple of weeks and I'll be able to consistently get to the gym/pool on Fridays. I think my arm muscles in particular lose strength if I miss the weekly workout. My upper body remains the weakest area with a long way to go....!

I recognise that these posts are getting less and less interesting, (if they ever were interesting, lol). This whole rehab process is more often than not, as boring as watching paint dry. All I can do is keep stimulating my body/muscles/mind and hoping that it'll respond accordingly. I have learnt that for me, at least, I have to be extremely patient. My brain/nervous system doesn't instigate change rapidly. But, I hope that change it does....eventually.

Another 32 Lengths (0.5 Miles)

It's that time of year when the House Martins are back and nesting in the close where I live. They make the most of the muddy puddles on the verges to collect mud and small stones for nesting material, each loading up their beak as shown in the image.

I made it back to the pool yesterday after not going for 2 months. Unfortunately the right upper/inner thigh tightness/pain was already present and niggled throughout. However, it really did feel good to be in the water. After not going for so long, I wasn't really sure what to expect and decided I'd try for 20 lengths and anything else would be a bonus. I did some warm up exercises and got going. I did the usual alternating lengths of breaststroke and backstroke. I immediately had pain in the left front shoulder (I think it's where the bicep tendon attaches). Every breaststroke was accompanied by that pain but I figured it wasn't 'serious' and just put up with it. I took it slowly, as ever - 2 lengths then a rest, then the next 2 lengths etc. Little by little I ended up reaching the 32 lengths again (0.5 miles) in 45 mins. I was chuffed to bits. It did actually feel easier than the first time I did it a couple of months ago. It was annoying that the left shoulder and right thigh hurt throughout and I had right foot cramps from length 25 onwards, but, all in all, there were signs of progress.

I felt typically tired/sleepy through the afternoon but didn't have any significant pain anywhere. I didn't take painkillers to be able to sleep last night, which is a bonus. After the gym session last Friday, I had to take painkillers that night, Saturday and Sunday for the right upper/inner thigh and I iced it daily.

During the week, I went birding on Tuesday morning for a couple of hours. I felt drained and headachy in the afternoon but felt ok on Wednesday. Wednesday evening I went to table tennis and played for 75 mins without too many twinges/pains. I was glad of a rest day on Thursday before the pool yesterday.

Generally, it's been a positive week (physically). The chronic right upper/inner thigh problem is really annoying - there doesn't seem to be any way to alleviate it. Feeling a little drained today and looking forward to chilling out in front of the semi-finals of Queen's!

LHS lower back improvement

A male Yellowhammer from a birding trip last month. It took about 20 minutes to be able to take a shot - he was very good at hiding!

So, it's been a couple of weeks since I last updated here. Last weekend involved visiting family and various long drives in awful weather and bank holiday/half term traffic. Needless to say, I had to miss the gym on Friday, conserving resources for all of that. I was pleased, however, to find that the LHS lower back tightness/ache, which normally kicks in when having to sit for any longer than an hour, didn't recur. In fact, it's been over 2 weeks since I had any pain there. The left glute/hip pain which seems to be connected to that is also improving, although that still seems to be an issue sometimes.

It felt good to get back to the gym yesterday. I had a decent session - felt stronger and more sure of not injuring myself. Having said that, I do have a few mild strains today - right upper thigh and the usual right ab strains. I don't really know how to deal with this recurring right ab problem. I seem to hurt it every time I try to strengthen the area. I was using the minimum amount of weight on the trunk twists (2kg) but I've still hurt it.

The inner/rear knee soreness/pain, whenever I walked, persisted until after last weekend (which was spent mostly in the car). The right upper thigh tightness/ache has been constant and has also been causing weakness in the right knee. I'm hoping it's just one of those things that, with perseverance, will settle down. I'm guessing that a tendon/nerve is slighting impinged and, perhaps, with some stretching and strengthening, it'll release and resolve.

I've been quite surprised by the fact that going to the gym less frequently seems to be more constructive. It's almost as if it takes 2 weeks (rather than 1) for my body to respond/rebuild after each session. Anyway, I've decided I'm going to the pool next week. I've not been for a couple of months and I'm already looking forward to the soothing, relaxing nature of the experience. It's one of those activities that really soothes both my body and mind.

I think today is going to be a 'growing muscles' day. I'm pretty tired after yesterday's gym session and the right upper thigh strain needs rest.

Yesterday's Gym Set:

• 5 mins exercise bike
• Hip/lower back stretches
• Glute bridges (10 secs hold) 3 reps then with 5kg dumbell across hips 10 reps, 10 sec holds
  
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Hip extension, abduction, adduction with blue theraband 2 x 8 reps
• Leg press 41kg 10 reps, 48kg 2 x 10 reps
• Seated rows 4kg 10 reps (kept arms extended so just worked scapular muscles), 6kg 3 x 10 reps
  
• Wobble board 4 mins
• Leg extension 10kg 2 x 10 reps, 15kg 10 reps
• Trunk twist using cable weights 2kg 2 x 10 reps
• Step ups (with 5kg dumbells) 3 x 10 reps
• Bicep curls 4kg 4 x 5 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 3lbs 2 x 10 reps
• Plank 3 x 30 sec hold
• Both shoulders, front raise, lying on my back 1lb 10 reps
• Stretching: hips/lower back, hamstrings and chest/pecs
  

Encouraging Shift

Today's photo is a male Reed Bunting with a mouthful of seed from the reeds. I had a magical morning's birding on Thursday and got some photographs I was very happy with, this being one, I guess, lol.

It's been an encouraging week. I feel like something has shifted for the better and I'm learning how to cope with being more active. I've been staying out birding for longer (pushing it from 1 hr to 2 and to 3 hrs). It seems to be taking a special kind of mindset. I'm having to concentrate pretty hard on monitoring what's happening in my body (i.e. controlling breathing, heart-rate, panic etc) and regulating my stress levels but I'm hoping that in time, and with practice, this will become an unconscious process (as it should be). I guess that the extreme stress I experienced as a child and young adult has kinda blown all the circuits for regulation and I'm having to consciously reinstate them.

Anyway, I've had an active week. After pottery on Wednesday afternoon, I went to table tennis in the evening (staying for just the 1 hr cos I didn't want to have to miss Friday's gym session). I was careful to keep stretching out my right upper/inner thigh and that seemed to help prevent the usual pain afterwards. Thursday, I had a wonderful morning's birding. The light was perfect and I saw all manner of pretty birds, achieving photographs I've been after for ages.

Friday, I was very happy to discover I was ok to head to the gym. The session went well and I hadn't lost any significant strength during the 3.5 weeks that I'd not been. Of course, during those 3 weeks I had been careful to keep my muscles active and I think that helped. Again, I was careful to stretch out the right inner thigh to prevent the usual post-workout pain for which I normally take painkillers. Amazingly it worked. I went to bed last night and, for the first time, ever, I think, I didn't have to take paracetmol in order to sleep with the pain.

The main niggle this week has been the inside, rear of my knees. All the walking from the birding appears to be causing soreness through the tendons there, making it painful to walk. Both knees are affected. I've been icing them all week and will take it easy today to give them a chance to heal up. Thankfully, it didn't effect the gym work yesterday. I guess it's more of a repetitive injury, as I say, from all the walking.

In terms of recovering from being active, I think the time it takes is decreasing. I was pretty tired/sleepy yesterday afternoon, after the gym, but today, I don't feel nearly as drained/worn out/'rough' as I have in the past after a gym day. I really do hope that this is another solid step in the right direction. It's amazing how I can keep doing the same thing week after week, month after month and nothing seems to change. Then, suddenly, I can sense the shift and I realise that all the hard work was worth it and, although I didn't realise it, things were changing.

Edit: I should note that I'm consistently waking up very early (sometimes 4am) and it's difficult to get any more sleep past 6am. I think it's related to the very light mornings (and happened last year). I seem to be coping ok with it though, which is good.

Checking In Again

Two shots of a Blackcap in the local woods. There are lots about now, ready for breeding, and this little chap landed nicely in the sunlit branches, giving front and rear views.

It's been a busy couple of weeks and I've missed the gym twice now! I was just too tired yesterday after another packed week. Feeling kinda worn out today too so this might be a brief note rather than a detailed update. We'll see...

Essentially, the LHS lower back tightness/ache seems to be improving. I'm managing more walking and sitting without it being triggered so easily. I even had to run through town at one point last week and that didn't bother it at all. The right front of hip/upper thigh problem is a different matter. The running really aggravated it to the point where it was almost impossible to continue walking, it was so painful. I guess there's a shortened tendon in there somewhere which I need to lengthen and strengthen so that it doesn't catch or rub.

I was back at table tennis on Wednesday (they've changed the night, over the summer months, from Tues to Weds). I thoroughly enjoyed it, playing for a good 90+ minutes. Didn't have any pain or problems with my right shoulder, neck or arm. But, it did aggravated the right upper thigh/front of hip problem. My inner thighs have been stiff ever since as well (in a good way!).

I might do a short upper body work out at home this afternoon just to keep those muscles active. I plan to be back in the gym properly next Friday.

I've been getting out birding for longer stretches and hoping that increasing that time will also help build stamina. I think it helps too to not be sitting around all day! Having said that, I do seem to need a day off (or more, sometimes) in between being active, which is frustrating. I can't just have a good sleep and recover like a 'normal' person.

Will leave it there....

Checking In

The front and rear view of a Common Whitethroat. A pretty little warbler that arrives in the UK in Spring ready for breeding. The area where I took this is alive with these guys. The male performs a 'song flight' where he launches up into the air from his singing perch, flutters and sings and then comes back down to land. It really does look like a dance.

Ok, so I've neglected this blog for a few weeks and thought I'd check in. Essentially, I've just been carrying on with the gym work. Nothing much to report. I guess I've been testing out my stamina a bit, going for a few long walks (90 mins) and seeing how everything copes. The Left glute/hip and LHS lower back still get aggravated and ache/hurt, which is annoying. I'm missing the gym next week due to the fact that I'm going away for the weekend and need to preserve my resources.

The good weather is helping me to get out more and be more active (mostly bird watching). I'm hoping that it'll be one of those things where I suddenly realise that I've progressed without knowing it. We'll see....

It's Spring

A series of shots today, taken this week, of a nesting pair of Great Tits. They've chosen a stack of old tyres in my neighbour's garden, on the other side of the fence, near my kitchen window, as their nest site. Nest building started on Monday and has been fairly non-stop all week. Above is a lucky shot of the pair (male at the front, female behind). They landed momentarily on the rose bush outside the kitchen window.

A composite image showing the male on the left, carrying a small caterpillar which he fed to the female. His belly stripe is much thicker and he's bulkier than the female. He's been very attentive in keeping her well fed whilst she carries on the nest building. On the right, the female carrying a beakful of moss. This has been her main building material.

Above, the female again. I thought she looked rather charming in this shot, she has a twinkle in her eye, lol.

And finally, a shot showing her full plumage. She's just about to dip down to the nest site on the other side of the fence.

In terms of rehab, physically, I think things are still moving in the right direction. I recovered pretty well from the gym on Friday and coped 'ok' with a morning of housework on Tuesday (before a guest arrived). It did aggravate the left glute, lower back and shoulder pains but they were fine again by the following day. However, I did kinda overdo it mentally this week. By Wednesday, I was feeling very disorientated, my head felt completely frazzled (like I'd just sat a 10 hour exam or something) and I was tearful and drained through my therapy session on Thursday. I realised that on Tuesday, my stress levels had been through the roof - I really don't have the capacity to regulate them when I'm busy or have to get things done. My brain just goes to full throttle and that's that.

Yesterday morning, I headed to the gym again, hoping that the exercise would somehow provide some stress relief, and it did. I repeated the same routine as last Friday. I left out the plank exercise at the end, though, because I've got a slight abdominal strain deep on the right hand side. My left shoulder was quite sore after yesterday and I took painkillers again last night to be able to sleep. Today will be a rest and recovery day (and icing the shoulder).

Promising Gym Session

Two images today. I had a great morning's birding in the sunshine on Wednesday. I went looking for a Ring Ouzel that had been in the area. Unfortunately, I never found it but I did get see my first Meadow Pipit. I'm not sure how common they are in the area - according to the RSPB website they are resident through most of the UK (Link). Anyway, I watched this bird disappear into the scrub by the fence line. I carefully approached and crouched by the fence waiting for it to reappear. It eventually came out and proceeded to sing from this post. This was the best photo I could get (not great but I was pleased with it, lol).

A beautiful male Bullfinch, photographed at a small, local reserve. These are rare around here so I was extremely surprised to find it and chuffed to bits to get a record shot.

Although it took a few days to recover from the swim last week, I was pleased. I had worried that I'd overdone it completely and that it would take the full week to stop feeling absolutely drained. But, by Wednesday, I was able to get out for the morning's birding and was very pleased with how I coped physically. The left glute/hip soreness/pain subsided and actually seemed to improve when I wasn't sitting around so much.

The other very noticeable improvement this week was the absence of right upper thigh/groin tightness/pain. Normally, after the pool/gym, I have to take painkillers to be able to sleep with that pain. But, this week, it's totally gone! Whilst at the pool, the buoyancy and warmth of the water made it much easier to stretch out my adductors so perhaps that's what's made the difference. I have no doubt it'll recur but it's been very encouraging to experience its absence.

My left shoulder is also improving nicely. Over the past 2 weeks, its range of movement has subtly increased and pain has reduced. Abduction is all but painless, for the first time in 2.5 years! I think the strengthening exercises at the gym have provided some much needed joint stability and reinnveration of muscle fibres. The seated rows seem to have made a huge difference and I think the push-up-plus exercise has helped too. The shoulder is still relatively weak but it's beginning to function in a much more healthy way. Again, another very encouraging sign.

My gym session yesterday was great. I immediately noticed how the week at the pool had given my muscles/joints a chance to heal up and strengthen. I felt stronger and more comfortable. As the session progressed, I kept thinking I must have missed out a chunk of exercises because I still felt fine. When I finished the hour's workout, I still felt 'fine', 'normal' and kept racking my brains trying to figure out what I'd forgotten to put in (which was nothing!). I came home feeling great. Of course, the tiredness kicked in later, as did the muscle aches/pains (particularly the left shoulder and glute/hip), but overall, I was very pleased. I was also really glad to discover how much my body had benefited from the week at the pool.

Yesterday's gym set:

• 5 mins exercise bike
• Hip/lower back stretches
• Glute bridges (10 secs hold) 10 reps
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Hip extension, abduction, adduction with blue theraband 2 x 8 reps
• Leg press 34kg 5 reps, 41kg 2 x 10 reps
• Seated rows 2kg 10 reps (kept arms extended so just worked scapular muscles), 4kg 10 reps, 6kg 2 x 10 reps
• Wobble board 4 mins
• Leg extension 5kg 10 reps, 10kg 2 x 10 reps
• Trunk twist using cable weights 2kg 10 reps
• Step ups (with 3kg dumbells) 2 x 10 reps
• Bicep curls 3kg 5 reps, 4kg 2 x 5 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 2kg 2 x 5 reps
• Plank 3 x 30 sec hold
• Both shoulders, front raise, lying on my back 1lb 10 reps
• Stretching: hips/lower back, hamstrings
• Up & Over 15 reps - holding a wooden bar with both hands, keeping arms straight raising it up to vertical. Do this most weeks but forget to note it.

Today, I do have quite a few aches/pains - hopefully it's just healthy stiffness. I'll ice my left shoulder later (it's very achy - took painkillers for it last night to be able to sleep).

32 Lengths (0.5 Miles)

Very distant shots of a Redshank at a local nature reserve this week. Unfortunately, the light was rubbish, the birds were miiiiles away and these were the best photos I could get.

This week carried on from the previous week - feeling absolutely drained, not having the energy to do anything. I tried going for a short walk and doing a gentle job in the garden in an effort to kick start my biochemistry(!) but, in both cases, I felt even more depleted and leaden. Thankfully by the end of Thursday something had shifted and I felt a bit more human again. It meant I felt a little more confident about going to the pool yesterday (I was glad that I'd moved my gym/pool day to Friday this week!).

So, the pool. Well, I went with the feeling that if I could only manage 10 lengths and 15-20 mins in the pool then that was fine. I wasn't going to push myself. I started off warming up in the junior pool and then began the lengths in the cooler, adult pool. I always find the first 10 lengths the hardest. My shoulders are still pretty weak and, if I'm brutally honest, I don't really have the muscle to do all this swimming but I reckon that if I stretch myself then it'll stimulate some kind of muscle growth/response (I hope!). Anyway, I took it slowly (as usual). One length, then rest for 30sec-1.5 mins, then another length and rest etc etc. I alternated breaststroke/backstroke.

I was pleased to find that my left shoulder only had intermittent pain through the front rather than developing constant pain when in use. I tended to stretch out the shoulder at the end of each length. I did get foot cramp 4-5 times but managed to stretch it out ok. I eventually reached the previous maximum of 26 lengths and at that point decided that I wanted to go for the target of swimming 0.5 miles (32 lengths)! Surprisingly, the last 6 lengths were the easiest. I guess it was the finishing strait and I was taking it very gently. I kinda knew I'd gone past where I should have stopped but I really wanted to reach that goal. It took me 45 minutes (i.e. sloooow!)

Yesterday afternoon was spent moving as little as possible and as slowly as possible so as not to tweak any sore muscles, lol.

The problem area at the moment is my left glute/hip (not sure of the exact structure - it's a muscle deep in the hip). It's very sore (causing constant pain) and sore to touch/palpate. I'm regularly having to take painkillers at night to be able to sleep. I iced it yesterday afternoon and will do the same today. Perhaps there's a knot in there somewhere? It's not a knew problem, it just seems to be worse. I think it's connected to the LHS lower back tightness/pain.

Today, well, I am worn out but don't regret yesterday's efforts (yet!).