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.