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....