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.