More Achilles Tendon-itis/-osis/-opathy (or Whatever It Is)

Standard

About three weeks ago I went for a run in the snow. Part way through I felt some irritation in my left Achilles tendon. Like anyone who loves/needs to exercise, I kept running and I tried to convince myself that it wasn’t too bad, that it would probably go away soon or maybe if I changed my stride slightly it would resolve during the run.

I was wrong! I really irritated the thing and had to walk about a mile. This was the latest flare-up of a years-long lingering issue. (I’ve discussed the Achilles here and here, as well as left heel pain/plantar fasciitis hereherehere, here, here and probably in some other places… You’d think for someone who’s considered this issue so much that I wouldn’t have it anymore.)

Prior to this Achilles flare-up, I’d had some of some old familiar heel pain. It wasn’t debilitating but it was a signal that something wasn’t as it should be. Again, I ignored it to a large degree and figured it would resolve. I should’ve paid closer attention to it. Essentially, it wasn’t a problem until it was a problem. Time to get back to work on this thing.

Tendon injury: A complex issue

Why do we get injured? How do our tissues (like tendons) become damaged? If we administer the right amount of stress and then recover we get a positive adaptation–we get stronger. In contrast, if we administer too much stress and we don’t recover then we get some type of injury. Thus too much stress delivered too often and/or too fast has been my problem. I need to increase my tissue tolerance to the forces of running.

A recent article from Alex Hutchinson is titled Pro Tips on Treating Tendon Injuries. This article covers a debate among members of the Canadian Association of Sports and Exercise Medicine in Ottawa. Several top sports physicians and therapists were asked: Which therapy should the squash player try next? (I’m not a squash player but I have the injury they discussed.) If you’re dealing with this issue it’s definitely worth a read. It discusses several methods: eccentric strengthening, nitroglycerin patch, dry needling, cortisone, and platelet-rich plasma.

There wasn’t 100% agreement on anything much, but Hutchinson’s concluding statement was this (emphasis is mine):

“So what should the poor squash player do? In the question period following the debate, most participants conceded that strengthening exercises are the path to long-term health. Depending on the specifics of your tendon injury, other techniques may provide relief to allow you to exercise, but they’re not permanent cures.”

Cures I like. I have no interest in simply treating symptoms. Thus I decided it was time to implement something with which I’d been familiar but which I knew wouldn’t be very exciting at all: the eccentric strength protocol.

Eccentric strengthening

First, what does “eccentric” mean?An eccentric contraction is one in which the muscle is contracted but it’s also lengthening. Think of doing a bicep curl. You know the part where you yield to gravity and lower the weight? That’s the eccentric portion of the movement. (In contrast, the concentric portion is where you overcome gravity and bring up the weight.) For this particular protocol, we want to fight against the lowering action and lower very slowly.

I found a very thorough resource for this project from Jeff Gaudette at RunnersConnect.net. It’s titled The Ultimate Runner’s Guide to Achilles Tendon Injuries: The Scientific Signs, Symptoms, and Research Backed Treatment Options for Achilles Tendonitis and Insertional Achilles Tendinopathy. (The title of this thing just screams ACTION!! doesn’t it?) You can download both the Injury Treatment PDF and the Injury Prevention PDF. As the title suggests, this is a thoroughly researched guide to dealing with tendon injuries. I appreciate very much that there is both a treatment and prevention strategy. I won’t go into the whole thing but here are the basics:

The strength protocol consists of two exercises: a straight-kneed and a bent-kneed
eccentric heel drop. The protocol calls for three sets of fifteen heel drops, both bent- kneed and straight-kneed, twice a day for twelve weeks.

Standing on a step with your ankles plantarflexed (at the top of a “calf raise”), shift all of
your weight onto the injured leg. Slowly use your calf muscles to lower your body down,
dropping your heel beneath your forefoot. Use your uninjured leg to return to the “up”
position. Do not use the injured side to get back to the “up” position! The exercise is
designed to cause some pain, and you are encouraged to continue doing it even with
moderate discomfort. You should stop if the pain is excruciating, however.

Once you are able to do the heel drops without any pain, progressively add weight using a backpack. If you are unlucky enough to have Achilles tendon problems on both sides,
use a step to help you get back to the “up” position, using your quads instead of your
calves to return up.

The eccentric exercises are thought to selectively damage the Achilles tendon, stripping
away the misaligned tendon fibers and allowing the body to lay down new fibers that
are closer in alignment to the healthy collagen in the tendon. This is why moderate pain
during the exercises is a good thing, and why adding weight over time is necessary to
progressively strengthen the tendon.

You do these exercises for 3 sets of 15 reps, twice daily. There are photos showing these exercises including a modification if you have what’s known as insertional Achilles tendonitis. Again, read the whole thing if you want the full rundown of this protocol.

More thoughts

Part of why I haven’t done this in the past is that it is slow and tedious! Three sets of 15 slow reps makes time crawl like some sort of crippled tortoise. It ain’t fun! Plus I’ve never cared much for doing calf work. That said, I need to fix this problem. This process seems to be the best way to go about it, so I’m on board.

Something else I realize is that if I’m prone to this injury and I want to avoid it then I need to do the preventive work. That means setting aside time throughout the week and during my workouts to do some of this stuff.

I’ve been doing this work for about the past three weeks and I am getting better. I’ve done a couple of short run/walks and I’m not in the clear just yet. The only option I see is to continue doing what I’m doing.

Update

I just went on a run of a little over two miles and the Achilles feels fantastic. No pain! Felt like I could’ve run all day–which would’ve been stupid of me. This protocol is working for me right now.

Good Words from Steve Magness at Science of Running

Standard

“Which brings me to the point.  You can’t force things. In life or in running. You’ve got to let them come to you.”

– Steve Magness, Science of Running

I’m a big fan of Steve Magness’ work. He is both a researcher and an in-the-trenches running coach. His site the Science of Running is full of excellent information. His book (also titled The Science of Running) is a must-read for running coaches and any serious runner.

Under pressure

I greatly appreciate his latest blog post titled New Year’s Reflections and Anti-resolutions. He discusses resolutions and the high failure rate experienced by those undertaking them. He observes that a lot of us feel forced to make decisions and when that happens, we make bad decisions. When we feel cornered and pressured to accomplish or achieve something then we often don’t get the results we want. He says:

“Today, with social media, an ability to instantly compare ourselves to any of our peers, and a high premium placed on accomplishments and ‘success’, it’s hard to escape the feeling that we have to do something. We have to accomplish some goal, take some job, marry some guy or gal, all on some set time line or else we’re perceived as a failure. Society and culture put us in a place of ‘forcing’ us to do something.”

I can definitely relate to this scenario. I sometimes feel pressure when I observe the accomplishments of others in my field, or when I look at the athletic feats of men my age. It’s easy to feel like I don’t measure up, that I’m not “enough.” Later in this post I’ll give some evidence that by letting my mind wander to others’ achievements, I’m probably undermining my contentment in life.

Here is more from Magness:

“Which brings me to the point.  You can’t force things. In life or in running. You’ve got to let them come to you.

In running, big breakthroughs occur when you let them happen. You’re more relaxed while still driven and focused during the race versus tense and pressing in which you are trying to force a new Personal Record.  Ask any sprint coach if people run faster relaxed versus tensed and you will find your answer to why forcing a race does not work.”

There is power in being mentally engaged in the here-and-now rather than longing for the end product. Most of us have probably experienced this when we try really hard at almost anything. From a golf swing to trying to impress a date or a boss, if we bear down too much and try to force it we rarely get the results we want.

Flow

In contrast to forcing things, we would ideally relax and perhaps just react to events. Psychology researcher Dr. Mihaly Csikszentmihalyi calls this the “flow” state:

“These are moments in which your mind becomes entirely absorbed in the activity so that you ‘forget yourself’ and begin to act effortlessly, with a heightened sense of awareness of the here and now (athletes often describe this as ‘being in the zone’). You may be surprised to learn, however, that in recent years this experience has become the focus of much research by positive psychologists. Indeed, the psychologist Mihaly Csikszentmihalyi has even given it a name for an objective condition — ‘flow.'”

I’ve been fortunate enough to experience flow on the ski slopes–though not nearly as often as I’d like! Everything works. I turn effortlessly. I’m in total control. I move but I’m not aware of how it’s happening. I often feel this way when I trail run, mountain bike, lift heavy weights or when reading a great book. Life is best when I feel this “flow.”

Process, oh how I love the!

I recall conversations about training I’ve had with a friend. Much of his life is devoted to triathlon specifically and intense physical activity generally. We both love physical exertion of a sometimes extreme degree, and we both agree that we dearly love the process. Lifting weights. A track workout. A long bike ride. Learning a new exercise. We love every step towards the end goal. We love the beginning when we feel good, the middle when we’re tired and questioning why we’re doing it, and the glorious end when we feel a sense of accomplishment. In loving the process the end goal comes to us.

Magness speaks to loving the process:

“The key though is not simply thinking ‘it will all work out’ but instead acknowledging the first portion which is if you work hard at things you enjoy, love the process, then eventually things will work out. Perhaps not always in the direction you want them to, but for the most part they will.”

(Additionally, it’s during intense training that we are wholly focused on the task at hand. More on that in a moment.)

Chasing a mirage

I like Magness’s analysis of being process-focused rather than outcome-focused:

“We get caught in the rat race of trying to chase success, satisfaction, happiness, and outcomes. The reality is that this is simply an evolutionary mechanism designed to keep us engaged. Researchers have found that it’s not the actual reward that gives us the most bang for our buck in terms of the wonderful feel good hormone of Dopamine. Instead, it’s the chase that gives us the huge bump in Dopamine.

We’re designed for the process, but we focus on the outcome. It’s this nice little trick of mother nature that makes us follow through and get things done. It’s why we suffer from this nice fallacy of ‘If only I had X, I’d be happy/satisfied/whatever…’ We then chase X, feeling pretty good about ourselves as we chase it, but then are torn down by the feeling of discontentment when we finally reached our goal and while the payoff was nice, it most certainly doesn’t meet pre-conceived expectations. So we are left with the inevitable ‘so what now…’ that predictably follows.”

He says, “If I only had X, I’d be happy…” I believe a lot of us go through life this way, basing our contentment on external things: a race outcome, a flat stomach, a girlfriend/boyfriend/spouse, money, a house in a certain neighborhood… In other words, we’re looking for the perfect circumstance when everything goes right–then we’ll be happy!

In this scenario, we’re looking outside ourselves for contentment, fulfillment and happiness. We’re looking for affirmation of ourselves via things that we may not control. Interestingly, when we achieve one of these things (say hitting a PR in the deadlift, taking 2 minutes off your marathon time or making X amount of money) have we actually found happiness? Maybe…. But often we’ve simply obtained one of these things and we’re not actually any happier, so we keep looking for the next magic thing that will fulfill us.

(In my experience, by chasing happiness that we believe lives outside us, we’re really chasing a mirage. The external thing that we covet so much rarely if ever lives up to expectations.)

Happiness through focus

A 2010 study called A Wandering Mind Is an Unhappy Mind seems relevant to some of these ideas. The research was done by psychologists Matthew A. Killingsworth and Daniel T. Gilbert of Harvard University. Here are some paragraphs that deserve consideration, starting with what I think is the big picture on wandering minds:

“A human mind is a wandering mind, and a wandering mind is an unhappy mind,” Killingsworth and Gilbert write. “The ability to think about what is not happening is a cognitive achievement that comes at an emotional cost.”

“Mind-wandering is an excellent predictor of people’s happiness,” Killingsworth says. “In fact, how often our minds leave the present and where they tend to go is a better predictor of our happiness than the activities in which we are engaged.”

When are we happiest?

Killingsworth and Gilbert found that people were happiest when making love, exercising, or engaging in conversation. They were least happy when resting, working, or using a home computer.

(Hey! Wow! Exercise!)

Finally,

“Time-lag analyses conducted by the researchers suggested that their subjects’ mind-wandering was generally the cause, not the consequence, of their unhappiness.”

What am I saying?

I believe that I’m advocating for finding activities that demand our full mental engagement. The phrase “live in the moment,” seems appropriate (even though it sounds cliche and a bit too cute for my taste–it happens to encapsulate a great concept!) There is a subtle, sublime state of mind that can’t be found by multi-tasking (possibly the ultimate non-focused happiness killer) or keeping up with the Joneses. Further, the focus on the process keeps us “in the moment.” If we can find a love for the process–rather than a fixation on the outcome–then I believe we can find a healthy dose of happiness.

Breaking Plateaus: the MilitaryPress

Standard

I’m a big fan of the military press (aka the press, the standing press, the overhead press). I like putting the weight overhead. It’s a challenging total-body exercise that in my mind probably delivers more useful strength and skill than something like a bench press. I’d like to press 200 lbs. which is my body weight. For that reason, I tend to lift heavy and I typically don’t go above five reps per set. My progress stalled for a while so I went on the hunt for ways to move it along. This led me to read up on all kinds of interesting ways to break through plateaus.  (Admittedly, a torn ACL didn’t help my pressing. My press was slowing down though prior to the tear.)

To get stronger we generally need to add weight to whatever it is that we’re lifting. This is the simplest, most obvious way to get stronger. It’s inevitable though that at some point our progress will slow and we’ll have to find other ways to move forward in our strength training. Here are a few methods I’ve used to improve my press:

  • Weight: A lot of people tend to lift in the same rep range. I often see people in commercial gyms lifting in the 10-15 rep neighborhood. A good way to make progress is to add weight and move down in reps. The 5-rep and below range is good for getting stronger. In contrast, if we’ve been lifting in the low-rep range, there might be a benefit to reducing weight and adding reps.
  • Speed: We can subtract weight and move faster. To get fast we need to move fast. If we reduce the weight (40%-60% of your 1-rep max) and move very fast then we get a very different type of powerful stimulus to the muscles. I’ll talk about this more below.
  • Different exercises and movement patterns: If progress stalls on the barbell military press then we might want to switch to an incline barbell press, or a dumbbell military press, or a seated military press, or a behind-the-neck press. You see my point? Choosing an exercise that’s the “same but different” can help us make progress in our main lift.
  • Bring up weak points: I’m not much of a fan of bodybuilding-type training in which individual muscles are emphasized. That’s not to say there isn’t a place for this approach. If we look at the particular muscles involved in a given lift then we might use exercises to isolate those muscles and make them stronger and/or add mass. For instance, we could use tricep extensions in order to strengthen that piece of our press. Similarly, we might look at supporting musculature–the upper back for instance–and target those muscles to a stronger foundation from which to press.

Here’s some more on my experience with dynamic effort, “same but different” and some bodybuilding work.

Dynamic Effort

Speed and strength live in the same house. They are very close acquaintances. They have a lot of physiological similarities. Training one tends to help the other. Fast twitch muscle fibers are our strong and fast fibers. They should be trained with heavy weights as well as high velocities.

As we add weight to the bar, the bar slows down. We create more force but we don’t create speed. If we want to train speed then we need to lighten the load considerably and move a lot faster. The Westside Conjugate Method addresses both strength and speed during the week. Max Effort (ME) day has lifters lifting very heavy weights and generating a lot of force but at a slow velocity. Dynamic Effort (DE) day has the lifter using much lighter loads moved at a high velocity. This creates explosion.

Incorporating a dynamic effort day into your lifting may help you break through any current plateaus you may be experiencing. If you’ve never employed the DE method, then you probably have a nice well of untapped potential and you’ll likely see impressive results fairly quickly.

I’ve from pressing 135 lbs. for 2 reps to 145 lbs. for 3 reps in about four weeks since incorporating the DE method. Cool! As advocated by Louie, the DE day came 72 hours after the ME day. I typically did 10 sets of 2 reps, adding 5 lbs. each week.

At no time did I become anything like exhausted by the DE work.  That isn’t the point. Speed is the point. If you get tired then you’ll slow down. Don’t expect to experience a typical workout feeling with DE work.

Louie wrote an article titled Westside Military Press Training for Mike Mahler’s Aggressive Strength site. Here are the tips:

  • Do the seated press with dumbbells. Choose three weights for example 100 lbs, 75 lbs, and 50 lbs. Work on setting a repetition record with one dumbbell weight. the reps should range from 10 to 25 reps.
  • Do dumbbell extensions or barbell extensions for special work along with rear, side and front raises.
  • Do barbell pressing in the following manner. Ten sets of three reps in a three- week wave. 70% the 1st week 75% the second week and 80% the third week. Pendulum back to 70% and start over. Second day 72 hours later do max effort work.
  • Use chains on the bar or JUMPSTRETCH bands to accommodate resistance. (Editor’s note: Usually as the bar gets close to lockout you will naturally slow the bar down. The bands keep the resistance on all the way to the end).
  • Work up to new PR in the incline press.
  • Do rack lockout work on the high pin where 10%-15% highest weight can be done.

Developing the Overhead Press is another good article on Mahler’s site. If you like to press then read it!

The Conjugate System can get a little complicated and hard to understand. For a very good and concise explanation of the system, check out Jordan Syatt’s article The Westside Conjugate System: A User’s Guide.

Other ways to train speed (either lower or upper body) include the following:

  • jumping
  • medicine ball throws
  • plyometric pushups
  • power pull-ups: Do these explosively for 1-3 reps.

Same but different

I’ve varied the way I press–but I’ve kept pressing. In the book Easy Strength, Pavel Tsatsouline talkes about the “same but different” concept. With this concept, we take the main lift we’re working on–the press–and find some way to change it just a little. We offer a little variety to the nervous system, we learn a slightly new skill, and we can improve our main lift.

A similar process is proposed by Bill Starr in the book the Strongest Shall Survive. This system employs a heavy/light/medium approach to lifting where the exercises are changed slightly between each workout. For example, the back squat is used on the heavy and medium days and the front squat is used on the light day. Presses alternate from the bench press to the military press to the behind-the-neck press. Read the book to learn more.

In my case, I’ve incorporated the standing behind-the-neck press as well as seated dumbbell or kettlebell presses in which I sit on the floor with my legs straight out in front. I do these for reps.
Here are some examples “same but different” changes we could incorporate into our press routine

  • military press to behind-the-neck press to incline press
  • standing press to seated press
  • handstand or incline pushups
  • dumbbells and/or kettlebells in place of the barbell

Other things

I’ve also incorporated back-off sets after my heavy pressing days. I reduce the weight considerably and press for 10-12 reps. I expect this to help build some mass.

I’ve used dumbbell rear delt flyes to help build my upper back. I do these for 8-15 reps typically and I vary the weight each workout. This is the type of bodybuilding isolation work that I haven’t done in years.

 Finally

I’ve just scratched the surface with this stuff so I anticipate continued progress. As my ACL heals I expect progress to accelerate quite a bit. This has been a very interesting process. I’ve enjoyed learning about and applying these concepts, particularly the dynamic effort work. I just recently started a little bit of jumping. I expect this to help my squat and deadlift. I plan to keep a speed day as part of my workout plans.

4/14/14 Workout

Standard

Easy/short one today.  Kettlebell/barbell class tomorrow.

  • jump rope and mobility work
  • Power clean: 115 lbs. x 5 – 135 lbs. x 5 – 145 lbs. x 5
  • Double kettlebell snatch: 12 kg x 20 – 16 kg x 20
  • Double kettlebell windmill: 16 kg x 5 reps x 2 sets
  • Jump rope intervals: 4 x 45 seconds

Done and Done.

4/10, 4/11 & 4/13/14 Workouts

Standard

Several days gone by and I’ve had several good workouts. I did some power cleans for the first time since the ACL and everything felt fine. I also rode up Lookout Mt. in Golden, CO and again, things felt good. Here’s what it all looked like:

4/10/14

  • Power cleans: 135 lbs. x 5 reps x 5 sets
    • Knee was stable.
    • Weight felt fine.
  • Front squats: 135 lbs. x 2 x 5 reps
    • Easy/light day for squats
    • Front squats are more challenging than back squats but that means I can load myself lighter.
  • Good mornings: 135 lbs. x 6 – 145 lbs. x 6 – 155 lbs. x 6 – 165 lbs. x 6 – 175 lbs. x 6 – 185 lbs. x 6
    • Heaviest on GM I’ve gone since the knee.
    • I do these on light days, deadlift on heavy days.
  • Kettlebell snatch: 16 kg x 40 reps – x 50 reps – x 30 reps = 120 reps total
  • Super set: 3 sets
    • 1-leg squat: 30 lbs x 7 reps
    • cable anti-rotation: 15 lbs x 3 seconds x 10 reps

4/11/14

Lookout Mt. from the air.  My favorite climb.

Lookout Mt. from the air. My favorite climb.

Bike ride up Lookout Mt: about 2 hrs/20 miles.

  • Tough ride but good.
  • Early season climbing is always an eye-opener.
  • Knee felt fine.
  • Lunch and beers afterward! Yeehaw!

 

4/12/14

  • Jump rope & mobility work
    • First time for any jumping since the knee.
    • 5 x 50 reps
  • Circuit: 8 rounds
    • Weighted pull-ups: 20kg x 4 reps
    • Kettlebell swings: 32kg x 20 reps – 36kg x 15 reps – 40kg x 10 reps for all remaining sets
    • Push-ups: 10 reps – 3 reps plyo push-ups – 10 reps – 3 plyo reps – 10 reps – 3 plyo – 10 reps – 10 reps = 59 reps total
    • 1-leg hops: 20 reps
    • This was a moderate workout. I went at an easy pace and worked until I was moderately fatigued.

This past week I was successful doing power cleans, jump rope, and 1-leg hops. This is fairly aggressive stuff and everything held together well. I’m very pleased.

Surgery is scheduled for May 1. It’s a little tough to contemplate after seeing so much quick progress since the initial injury. That said, I’m ready to get fixed up.

 

Relatively Good ACL News & 4/3/14 Workout

Standard

ACL News

I saw a non-surgical orthopedist yesterday and he walked me through my MRI. It wasn’t the worst news in the world. There were no bad surprises. I do have a grade III sprain aka a fully torn ACL. I have a grade II sprain of my MCL. No surprises there. The good news is my minisci are intact and undamaged. That’s great news! There’s also no bone damage. I’m really happy about both of these things. Surgery will be required but this injury could’ve been quite a bit worse.

I told him about my activities (staying as active and mobile as possible so long as I’m not in pain) and he approved. He said most people who get this type of injury sit down, prop up their leg, and move as little as possible. The muscles whither and their movement suffers. They go into surgery in bad shape and they come out worse. Recovery takes much longer under these circumstances.

This is no good. I’ll meet both meet with a surgeon and start physical therapy in two weeks. Some people have expressed exasperation and frustration at the pace of this process. I’m not one of them. I’m not the only guy wandering around Denver with an injury and this isn’t life threatening. I’m grateful that I have insurance, I don’t have some awful, exotic injury or illness and I’ve got people around me who can help. Anyway, the doc said surgeons typically wait on the surgery for two reasons: 1) We want to reduce swelling as much as possible and 2) We want to restore as much range of motion as possible. This stuff takes time and there’s no way around it.

4/4/14 Workout

  • Good morning: 135 lbs x 6 reps – 145 lbs x 6 reps – 155 lbs. x 6 reps x 3 sets
  • Super set 1
    • pull-ups x 4 reps
    • push-ups x 4 reps
    • goblet squat x 4 reps: I worked up from 16 kg to 20 kg to 24 kg
    • I accumulated 74 reps on pull-ups/push-ups but I didn’t time it.
    • My squat depth is getting better and I’m very happy about that. My knee is tolerating the movement well.
  • Super set 2
    • windmill: 16 kg x 5 x 2 sets – 20 kg x 5 – 14 kg x 5; What’s the windmill? Watch the video.
    • stability ball leg curl: 13 reps x 4 sets

    All’s well. Might get in a bike ride today.

3/28/14 Workout

Standard

Today I repeated the pull-up/push-up superset for 10 minutes.  Last time I did this for sets of 2 reps on each exercise and did as many as I could in 10 minutes.  I accumulated 40 reps. This time I did 3 reps on each for 10 minutes and I got 57 pull-ups and 54 push-ups. Then I did some other stuff. Here’s how it all went:

  • super set 1
    • pull-up x 3
    • push-up x 3
    • AMRAP (As many reps as possible) in 10 minutes
  • super set 2
    • anti-rotation cable press: 15 lbs. x 5 sec hold x 5 reps x 5 sets
    • Y-T-A-W shoulder patterns: 10 lbs x 5 reps x 5 sets
  • Reactive Neuromuscular Training (RNT) band split squat: to exertion (15-20 reps) x 2 sets
      • My right knee often wants to cave in since there’s no ACL to help stabilize it.
      • This exercise is done to help create more knee stability.
      • I use high reps (10-20) for endurance and pattern repetition rather than strength.
      • I try and do something like this every day, ideally throughout the day. I’m “practicing” more than I’m “working out.”
      • It looks like this, but instead of a person holding a band, I looped the band around a nearby support.

 

3/24/14 Workout

Standard

I managed six miles on the exercise bike today which felt pretty good. Less than a week ago I could barely turn the crank at all. I plan to add 2 minutes each time

  • Bike: 13 min./3 mi. mostly at level 5
  • Super set 1
    • Pull-ups x 2 reps
    • Push-ups x 2 reps
    • Repeated 2 and 2 for 5 sets as fast as possible then took a brief rest
    • Repeated this whole pattern for 10 minutes
    • accumulated 40 reps of each exercise
  • Super set 2
    • Stability ball leg curl: 10 reps x 4 sets
    • Face Pull: 40 lbs. x 15 – 55 lbs. x 12 – 90 lbs. x 10 x 2 sets
  • Super set 3
    • Tall kneeling lift: 20 lbs. x 10 reps x 2 sets then switched to 1/2 kneeling lift x 10 reps x 2 sets
    • split squat x 10 reps x 2 sets then switched to step up on left leg x 10 reps x 2 sets
  • Bike: 15 min./4 mi. 104 watts; mostly at level 5

I intend to add reps to the leg exercises and time to the bike. I will track time, mileage, resistance level and watts on the bike. I am pleased to be progressing!

 

3/23/14 Workout

Standard

I had another good workout today. My mobility continues to increase while my discomfort is on the decline. Here’s what I did:

    • Exercise bike: 5 minutes for about 1 mile at a 1 resistance.
      • Difficult to get started but feels better as I pedal.
      • Going to do this tomorrow morning for more time/distance.
    • Warm-up super set:
        • body weight squats to about 90 degrees x 10 reps x 2 sets
        • anti-rotation cable press (aka Pallof Press): 10 lbs x 10 reps w/5 sec hold x 2 sets

      • The Pallof press is my first attempt at challenging my transverse plane abilities since I tore my ACL. My ability to resist rotational forces is severely compromised without an ACL. Glad to see I could do this successfully.
    • Super set 1
      • Barbell press
        • Worked up to a 1RM of 135 lbs.
        • Did 95% (about 125) x 2 reps x 5 sets in a super set with
      • Split squats with the right leg fwd: 10 reps x 5 sets and pistol squats to a bench for the left leg x 6 reps x 5 sets
    • Super set 2
      • Deadlift: (My favorite exercise!) 95 x 5 – 105 x 5 – 135 x 5
        • Really happy to pull!
        • Tried a sumo deadlift with an unweighted bar and the knee wanted to collapse in. Won’t be doing sumos for a long while I’m guessing.
      • Bent Row: 95 x 10 – 105 x 10 – 135 x 6
    • Super set 3
      • Kettlebell 1-arm press: 16 kg x 10 reps x 2 sets
      • 1-leg RDL – right leg: no weight x 10 reps x 2 sets: Here’s a look at the 1-leg RDL:

I believe all this work I’m doing is helping me a lot. Psychologically I feel much better than I would if I were sitting around with this thing. Much of what I’m reading discusses the benefits of continuing to move and maintaining any and all strength and mobility. That’s what I’m doing.

3/13/14 Workout

Standard

The barbell/kettlebell class I like so much is Tuesday/Thursday mornings. My track workout is also on Tuesday and my tempo run is Thursday. It’s good to put a bunch of hard work on the hard days, and do easy stuff on easy days.

The class is a very tough class. I think it may be impacting my tempo runs, thus today I decided to forego the class and do the tempo run then lift later in the day. Here’s what the day looked like:

  • 7 am 2 mi. run: easy & slow with Diva the Dog.
    • I love running with my dog!! The vet listens to her low heart rate and calls her an athlete. I love that!
    • This was a warm-up for the tempo run.
  • Tempo run: 6 mi. at 8:26 pace.
    • This was rugged! It was supposed to be an 8:23 pace but such is life.
    • I’m not certain the class damages my tempo run.  The tempo run is just tough.
    • For the next tempo run, I plan to skip the class again, run the exact same route but this time I will fuel beforehand with Ucan. Curious to see if fueling with the slow-drip carbs will improve performance.
  • 3 pm: weights
    • This was late in the day for me to be lifting.
    • According to the 5/3/1 plan I’m following, this is a de-load day on deadlifts, so I decided to do power cleans in place of deads.  (You can’t clean as much as you can deadlift.)
    • power cleans: 175 lbs x 5 – 185 x 5 – (and because I read this article from Dan John) 205 x 3 x 2 sets. In reality, I got 2 sets of 2 and that third set… I only got one. It whopped my a$%…
    • 1-leg box jumps: 4 x 4 sets. Trying to create more 1-legged power for running.
    • pull-ups: 24 kg x 5 x 5.  I don’t do pull-ups regularly (I used to) and these were tough.
    • kettlebell snatches: 24 kg x 120 reps (60 each arm)
      • We typically do 200 reps in the class.
      • I have a nice big, hot blister on my left hand and an almost-healed blister on the right.
      • I taped my left hand and that didn’t quite help me enough.
      • I was smoked at this point and I’m a big girlie sissy thus, only 120 reps.
      • Oh well…
  • The big thing: Regarding the run, I’m quite interested to see what putting some carbs in the mix does for my run next week. I’m doing my best to be in ketosis. Lack of carbs may negatively impact these types of efforts–but my track workouts don’t seem to be suffering. There’s a question here that I’m very interested in answering. Next Thursday might reveal that answer…