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]