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!).

Current Gym Set

...yup, another Robin. This time taken at the reservoirs a month or so ago. He was singing his heart out in the sunshine.

I've felt pretty wiped out again this week - a combination of still fighting off a cold and general fatigue. I stuck to the gym session on Tuesday, though, and thoroughly enjoyed it. I felt strong and fit and, of course, managed to push myself too much. I've spent the rest of the week recovering, lol.

Thought I'd detail what I'm doing during my hour at the gym now:

• 5 mins warm-up on exercise bike
• Stretching: hips/lower back
• Glute bridges (10 sec hold) 10 reps
• Press ups (plus) (at 45 deg angle) 2 x 8 reps
• Hip extension, abduction, adduction with blue theraband 2 x 6 reps
• Leg press 27kg 5 reps, 34 kg 5 reps, 41kg 2 x 10 reps
• Seated rows 4kg 10 reps, 6kg 2 x 10 reps
• Leg extension 5kg 10 reps, 7.5kg 10 reps
• Trunk twist using cable weights 4kg 10 reps (new exercise added this week - too much weight though and will drop down to 2kg)
• Wobble board 3 mins
• Bicep curls 3kg 10 reps, 4kg 7 reps
• Combo lateral/front shoulder raises whilst sitting on exercise ball 2kg 2 x 5 reps
• Step ups (with 2kg dumbells) 2 x 10 reps
• Left shoulder, front raise, lying on my back 1lb 10 reps
• Plank 3 x 25 sec hold
• Stretching: hips/lower back, hamstrings

As I say, I added in the trunk twist exercise this week and was a bit ambitious with the 4kg. I ended up with numerous mild strains around my trunk and aggravated the recurring right abdominal strain. I'll drop the weight down to 2kg next time. A couple of weeks ago I started doing 'press ups plus' rather than just 'press ups' - I'm hoping the strengthening of the serratus anterior will improve the 'winging scapula' and dropped right shoulder.

I plan to hit the pool this coming week. It'll give my joints a bit of a rest, give the ab strains a chance to heal up and be a refreshing change. I'm thinking of shifting my gym/pool day to Friday now that my pottery class has finished. This should make it possible for me to return to table tennis on Tuesday evenings. We'll see how this week works out. I think I'm going to need until Friday to fully recover from everything! Right now, I feel completely drained.