Break Through . . . maybe !?! July 29 to Aug. 2

Ok. I know that I have said this before, but this time I really do think that I am starting to put this injury behind me. Here is the thing, last we sucked! My achilles was just not feeling good, the rest of my left leg was starting to feel really tight as well. I was freaking out to say the least, so I was on the Internet looking up everything that I could find about achilles injuries. After a long while I ran across the video below: 

Which is really boring to anyone who doesn't have an achilles injury, but what is important about it is that he talks about how even though someone fells pain in their achilles ofter the root of the injury is located elsewhere in the leg, and that doctors often need to treat this other portion of the leg in order to relive the pain.  I didn't even have to watch the whole video before I felt like I know the cause of my pain!! 

I have known for sometime now that my left Hamstring is very tight and needs a lot of stretching.  It has caused me a good deal of pain in the past, but it didn't occur to me that it could be the source of this latest injury as well until I cam across this video.  I immediately stopped trying to treat my achilles and stared focusing upon my hamstrings and response was nothing short of immediate. First off, I really stared focusing on doing long periods of deep stretches and using the foam roller on my legs.  My God, the first time I tried to really stretch my left leg, I thought that I was going to explode and I was basically in tears, but my hammy was so tight.  I bent over to touch my toes, which was impossible, but I tried to keep my knees straight and hold the stretch for thirty seconds.  During that time, I tried not to wet myself and cry like child in the midst of a meltdown,; I could feel the stretch all the was up into my gluts and lower back as well as down into my achilles.  After I end the stretch my achilles felt so good !  better than it has after any of the calf stretches or exercises that I have been doing.  Basically, I think that all the stairs that I had been running tightened up my Hamstring and caused a strain on my achilles, and all efforts to to treat the achilles itself mealy irritated the and caused more stress on the achilles than it needed.  

I spent all of Thursday and Friday stretching my whole leg focusing mainly upon my hamstring, and by Saturday, I was back on the treadmill running a mile, and the difference from Monday was night and day.  It felt so much better.  My leg tightened up some that night, but my wife helped me stretch and gave me and a great massage, and on Sunday the leg felt great.  I took Sunday off just to rest up, but Honestly I feel so much better about where I am.  Cross your fingers, knock on wood, and all that Jazz! 

Good Riddance July!

Dear July,

The thirty one days that we spent together were rather disappointing.  In fact, I would venture to say that they were for the most part they were aggravating and annoying.  I know that some of this was not your fault.  July, I know you had nothing to do with the chest infection or achilles problems that bothered me for your whole visit, but July -- we had so many plans for those days that were basically wiped-out by these injuries and illness that really made it difficult to enjoy our time together.  However, I must say that what really messed up your visit was your insistence upon doing the same thing day after day!  Last year your visit was lovely, we enjoyed picnic's in the park with a cool breeze, trips to the farmers market, hiking, nice thunderstorms, mild showers, and tons nights outside eating myriads of summer fruit, drinking tons of Japanese teas, and watching stars.  But this year July, all that you wanted to do was lay out in the sun and bake.  I know that I have a dark complexion and tan easily, but skin cancer is not in my plans, neither do I want to spend every waking moment that I am not in the sun bottled up inside with the air conditioner blasting! So, my friend as our visit comes to an end, I say to "Good Riddance".  I looked forward to you for most of 2010, but now I am sure that I will look upon your next visit with trepidation and doubt.  Next year, you mustn't be so unyielding with your plans and considerate of others!

--G--

Lifting July 28th:

The Workout:

--Chest--
Dumbbell Press:
12 reps @ 30lbs
10 reps @ 35lbs
8 reps @ 40lbs
6 reps @ 45lbs
12 reps @ 35lbs
Dumbbell incline Press: 12 reps @ 35 lbs.

--Back--
Pull ups:
12 reps @ level 20 assistance
10 reps @ level 19 assistance
8 reps @ level 18 assistance
6 reps @ level 17 assistance
7 reps @ level 19 assistance DNF
Seated  Cable Rows 12 Reps @ 80lbs
--Shoulders--
Seated Dumbbell Press:
12 reps @ 25lbs
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 30lbs
Front Raises:
12 Reps @ 20 lbs
--Biceps--
Preacher Curls:
12 reps @ 30lbs
10 reps @ 40lbs
8 reps @ 60lbs (couldn't get the 50 lbs bar)
6 reps @ 60lbs
12 reps @ 50lbs
Alternating Dumbbell Curls:
12 reps @ 30lbs
--Triceps--
Dips
12 reps
10 reps
8 reps
6 reps
12 reps
Lying Triceps Press (two handed):
12 reps @ 40lbs

Injuries Breed Doubts, Questions, and Rationalizations: July 27th Toning Class

I went to the Tuesday afternoon Toning class after work.  I've been going through class withdraw and thought that this class would be alright to attend because it is very stationary.  The only problem that I could foresee were the warm up Jumping Jacks (which I did, not a good idea), and a few other warm up exercises that I replaced with heel raises.  However some of our stretching also called for us to stretch out our calf muscles and achilles, which I thought was good for me at the time, but now the doubts are setting in.  Seriously, there is this deary fog of doubts, questions, speculations, and desperate rationalization that has sett in upon my every thought regarding my workouts and achilles.  Combined with this extended heat wave that we have had over the last month, and it seems like it might be just enough to snap the last few frail twigs of my sanity.  It feels like all I do now is think about my achilles questioning whether this exercise is going to hurt it, is pain from my exercise or are my socks too tight, or is should I ice my leg or put muscle cream.  Worse than that all of these questions are the stupid rationalizations that I come up with for why I am doing one type of treatment over another or why I chose to wear my ankle brace or not.  It's truly enough to give my a headache, and then when I get a head ache, I start to wonder an I having a stoke or a complex migraine with an aura because I read a funny story on a Blog I follow: because the crazy is all part of my charm.  Really, it enough to make me daffier than Daffy Duck back when he was still daffy and not just surly, like he is now!  God!  ARRRRRRRRRGGGGGGHHHHHHH! 

Ok . . . I think I need to find my happy place, so I am going to wrap this post up and head over to the Oakland Tribune Website, so that I can feed my Raiders Obsession and read about training camp.  So let me finish by saying that the toning class went well after the warm up (I think, maybe, who knows anymore?), and I could tell that all of the lifting that I have done has increased my strength.  I used 10lbs dumbbells and the 18lbs body bar.  I was able to do all of the exercise at the most difficult levels.  Also, the Bicycle were no problem at all was really pleased with the class.

Annoyingly Half Full -- Monday July 26th

By Monday morning, it was pretty undeniable that my right Achilles had held up to my exercise in self-destructive stupidity better than my left.  My left Achilles felt sore, almost in the manner that a muscle that had been worked too hard would, but the nature of the soreness doesn't really matter at this point.  What counts is that my Achilles is clearly not fully recovered and needs more time.  Unfortunately, there is a 5k that I had wanted to run with some co-workers in about three weeks, and this injury really puts that plan in jeopardy.  At this point, I am holding out little hope that I will be able to resume running next week, which has got me feeling some frustrations, but I know that am benefiting from the lifting that I've been doing.  The Scales have remained about the same, but I am lifting more and I am able to do more of the standard exercises, like push ups and bicycles than previously. 

Since, I am annoyingly optimistic person , truly--I even annoy myself at time with my persistent glass is half-full attitude.  As an aside, many people mistake my penchant for sarcasm and dry sense of humor for a gloomy pessimistic nature, but those people don't know my Cancerian ways!  Therefore, since I am desperately optimistic I have concluded that dealing with this injury will be good for my mental toughness when it comes to long distances, when I get to the point where I can run something longer than a 5k or 10k.  I just can't help but think that managing this nagging and frustrating Achilles will help me at some point when I am running and find myself in a bad way.  I am sure that the knowledge that I was able to realizes that this problem is temporary and will pass will aid me through some future mental struggle, who knows maybe I am just wanting to find the silver lining.  Anyway, on Monday morning I was back to lifting rather than swimming.  I am a little tired of smelling like chlorine, so I planned to take some time away form the pool over the first part of the week.

The Workout:
--Chest--
Dumbbell Press:
12 reps @ 30lbs
10 reps @ 35lbs
8 reps @ 40lbs
6 reps @ 45lbs
12 reps @ 30lbs
Dumbbell incline Press: 12 reps @ 35 lbs.

--Back--
Pull ups:
12 reps @ level 20 assistance
10 reps @ level 19 assistance
8 reps @ level 18 assistance
6 reps @ level 17 assistance
12 reps @ level 20 assistance
One Armed Dumbbell Rows 12 Reps @ 30

--Shoulders--
Seated Dumbbell Press:
12 reps @ 25lb
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Front  Raises:
12 Reps @ 15 lbs

--Biceps--
Alternating Dumbbell Curls:
12 reps @ 25lbs
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Concentration Curls:
12 reps @ 25lbs

--Triceps--
Dips
12 reps
10 reps
8 reps
6 reps
12 reps
Lying Triceps Press (two handed):
12 reps @ 40lbs

What did I tell you: Sunday--25th of July

So just one day after laying out my recovery plans for the next week, what did I do?  Yep . . . I chucked it all and ran.  Why?  Because I am an idiot.  Seriously, I am a dumb ass!!!  I'm frustrated, and I want to be running so much.  Plus ,I am getting bored with swimming and weights and want to get back to taking classes.  Even though I know that I will have to avoid plycore while they are on their current stairs kick, I still want to rejoin the classes.  So, on Sunday I got to the gym and all of the treadmills were taken.  So, I started to do yet another 12 days workout, reaching day 6 before I just got fed up.  I just kept watching all of the people running and think damn I would give anything to be doing that right now!  Then something two tempting to pass up happened.  Two treadmills opened up on either side of one of the strongest runners at the Y.  Now, I am the type of person that likes to find treadmills that are next to really strong runners, so that I can feed of of their pace while I am running. 

I don't have to know them, in fact I don't even care who they are or anything about them as long as they don't stink.  It is the rhythm of their pace that just takes hold of me.  All of my best runs on the treadmill have been when the person beside was just pounding it out.  I can't stand to be running next to the person that is just walking and god forbid they are the person that thinks it is all right to pull out their cell phone!!!!!!!!  One: talking on the cell phone while working is a gym faux pas, and Two: the person, who does it needs to avoided because they are a douchebag.  Anyway, I had been thinking that I should test out the progress of my Achilles in hopes that I was being overly cautious.  And as I said when those two treadmills opened up on either side of such a strong runner, I just couldn't resist.  I mean this girl is fierce!  Even as I got on the treadmill, I knew that this was a bad idea, but I told myself that I would limit myself to just one mile, because even though I am an Idiot, I am not dumb!  Also, on one of the blogs that I follow: Happiness . . . One Mile at a Time.  is by a person, who has injured her Achilles and has gone into detail about her rehab, and I knew that she was limited to one mile for her first run, so I thought that sticking to one mile would be good for my first run as well.  Also, I am at about the same point of time that she was when she was allowed to run.  Also, her injury was much worse than mine.  These were all the excuse that I kept telling myself for being a total dolt.  So, I ran my mile, and it felt great to be running!  Every pore just erupted with sweat, and my legs were just loving it.  However, I couldn't really get focused, because I was worrying about my Achilles and tracking the distance.  My Achilles felt alright but not spectacular.  Afterwards I couldn't tell if they were just sore from inactivity or if I had done any damage.  After awhile, I was able to tell that most of the discomfort that I felt in Achilles was from rubbing my heal raw.  However, no matter how hard I tried, I could ignore that my left Achilles felt pretty sore.  I didn't feel as bad as it had before, but there is no denying that this is not how a healthy Achilles should feel.  I am going to have to wait to run again.  And this time, I fully intend to not be a nimrod and wait until Monday to run another mile.

The Workout


1 Burpee
2 Mt. Climbers 1 Burpee
3 Bird dogs 2 Mt. Climbers 1 Bird dog
4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee

1 Mile Run on the Treadmill

Staying the Course: July 24

OK . . . My Achilles' are improving daily.  Yesterday's off day went well.  And I was pain free for most of the day.  The right side feels pretty good nearly all the time, and my left one still feels a little inflamed after I workout, but neither one is as bad as they had been in June.  I think that I could start running now, but I am going to try to wait one more week.  My lack of confidences in my Achilles and my hyper sensitivity to every feeling and sensation connected to them are working against me.  I just don't trust myself to enough to move up my time table.  My last run of any kind was on the 7th, so the 28th will make three full weeks of recovery time.  I plan to wait until Monday Aug. 1st to test my Achilles out on the treadmill. However, this is going to take a degree of will power that I am not sure that I posses, because . . . well . . . I am an idiot when it comes to managing injuries.  In fact, I have done much better with his one than I ever have before.  The only reason for my lack of stupidity new found wisdom is that I really have come to love running and don't want to do anything that will prolong the time that I am a way from it.  Honestly, it is frickin' killing me, and I find staring longingly at people running on the treadmills in the gym and self consciously turning away when they notice me.  I know that I come off as some kind of gym, creep, stalker!  Oh--well, who cares, I just want to run.  Today I resisted the urge to jump on a treadmill by doing the 12 days workout that I have been doing for the last week or so.  I think that I will need to change this up some if I do it again this week.  Today's workout was good, but I am getting used to this.


The Workout

1 Burpee
2 Mt. Climbers 1 Burpee
3 Bird dogs 2 Mt. Climbers 1 Bird dog
4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
7 Dips 6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
8 Bicycles 7 Dips 6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
9 Push ups 8 Bicycles 7 Dips 6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
10 Arm Extensions 9 Push ups 8 Bicycles 7 Dips 6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
11 Crossover Crunches (each side) 10 Arm Extensions 9 Push ups 8 Bicycles 7 Dips 6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
12 Burpees
12 Mt. Climbers
12 Bird Dogs
12 Crunches
12 Lunges (each leg)
12 Prisoner Squats
12 Dips
12 Bicycles
12 Push ups
12 arm extensions
12 Crossover crunches (each side)
11 Crossover crunches (each side)
10 Arm Extensions
9 Push ups
8 Bicycles
7 Dips
6 Prisoner Squats
5 Lunges (each leg)
4 Crunches
3 bird dogs
2 Mt. Climbers
1 Burpee

Another 48 Hours: July 22 Lifting

OK . . . I have crossed a line that I am not sure was meant to be crossed.  This was my fourth workout in under 48 hours.  Tomorrow will be an off day without a doubt.  Luckily my body seems to have held up to the punishment fairly well if you disregard the fact that I feel like my kidney's are trying to shut down!  But, that probably has to do more with this heat spell that we are having, and my hypachondria. Actually, I am feeling really good about my Achilles.  Today was the first day were they felt a lot better.  Hardly an feelings of inflammation, and what ever soreness I did feel was quick to subside, so I am cautiously optimistic that I might be turning the corner with this injury.  This morning's workout was mainly weights, a little abs, and a littler rehab.  It went well, and I was glad to get it done because tomorrow I want to sleep in until 6am.

The Workout:
--Chest--
Dumbbell Press:
12 reps @ 20lbs
10 reps @ 25lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Dumbbell incline Press: 12 reps @ 35 lbs.

--Back--
Pull ups:
12 reps @ level 20 assistance
10 reps @ level 19 assistance
8 reps @ level 18 assistance
6 reps @ level 17 assistance
8 reps @ level 20 assistance DNF
Seated Cable Rows 12 Reps @ 90lbs

--Shoulders--
Seated Dumbbell Press:
12 reps @ 25lb
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Lateral Raises:
12 Reps @ 100lbs

--Biceps--
Alternating Dumbbell Curls:
12 reps @ 20lbs
10 reps @ 25lbs
8 reps @ 30lbs
6 reps @ 35lbs
12 reps @ 20lbs
Cable Curls:
12 reps @ 60lbs

--Triceps--
Dips
12 reps
10 reps
8 reps
6 reps
12 reps
Lying Triceps Press (two handed):
12 reps @ 40lbs


Rehab:
Heel and Calf Raises

Abs:
Bicycles 25
Crunches 50
Side Oobliques 15 each side

Plumb Tart Two-a-Day: July 21st

My wife is an amazing cook and baker.  Here is a picture of her Plumb Tart, which along with a busted-bike-crappy-day, is the reason for today's two-a-day:

here is the workout: which is the exact same 12 days that I did on Monday:

The Workout

1 Burpee
2 Mt. Climbers 1 Burpee
3 Bird dogs 2 Mt. Climbers 1 Bird dog
4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
7 Dips 6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
8 Bicycles 7 Dips 6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
9 Push ups 8 Bicycles 7 Dips 6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
10 Arm Extensions 9 Push ups 8 Bicycles 7 Dips 6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
11 Crossover Crunches (each side) 10 Arm Extensions 9 Push ups 8 Bicycles 7 Dips 6 Prisoner Squats 5 Lunges (each leg) 4 Crunches 3 bird dogs 2 Mt. Climbers 1 Burpee
12 Burpees
12 Mt. Climbers
12 Bird Dogs
12 Crunches
12 Lunges (each leg)
12 Prisoner Squats
12 Dips
12 Bicycles
12 Push ups
12 arm extensions
12 Crossover crunches (each side)
11 Crossover crunches (each side)
10 Arm Extensions
9 Push ups
8 Bicycles
7 Dips
6 Prisoner Squats
5 Lunges (each leg)
4 Crunches
3 bird dogs
2 Mt. Climbers
1 Burpee

Good Morning McDonald's Workout: July 21st

I am afraid that I am bound to turn into one of those old men that gets up well before dawn and has jack squat to do, so he goes and hangs out a McDonald's, drinking coffee that is the same temperature as molten lava, and complaining about life with other bored old geezers that can't sleep.  This fear is part of the reason why I have fully embraced working out early in the morning.  Because I'm just not that social or good with name, and those gripe circles just look they take a level of commitment to social interaction that I am pretty sure I'm incapable of maintaining.  Granted those old bastards all seem to hate people, a trait I both share and admire, but for some reason they congregate together to share their disdain for the human race and talk sports, while prefer sit alone in my fantasizing of world devoid of Steve Doocy, reality TV, and text messaging ,where people bike everywhere, and high Fructose corn syrup is considered a toxic poison.  People might be think that the gym is a social place, so what's the difference?  Well, it is a social place and I do interact with people, but with the help of my i-pod, I am able to limit the nature of those interactions and whittle them down to a level that I can handle.  So the gym is my firewall against becoming the a bitter old McDonald's early morning curmudgeon.  There is real difference is here because as a kid, I just dreaded finding myself old as dirt and waiting to die in the McDonald's at butt crack of dawn. And, at least if I am a the gym I'll feel like I am fighting against death as oppose to waiting for it

Anyway, here is the results of today's workout:

Swimming:
2 laps -- Frog
20 laps -- Crawl

Abs -- Bicycles 50
       -- Crunches 50
       -- Crossover Crunches 50 each side
Rehab -- Calf Raises 10 each leg

Lifting: Tuesday 20th

Holy-moly!  I am caught up to today with this Blog.  How the heck did that happen?  Maybe I have sweat out my procrastination gene?  Hmmm . . . doubtful by the site of all the mail that needs sortin' in my apartment.  Really, some of this stuff might need to be carbon dated.  Regardless of just how it happened, I am actually blogging about today's workout, which was good.  I am starting to enjoy lifting somewhat, but I would much rather be running.  Despite the soreness and occasional inflamed feeling, I still think that it is improving, and I am still hopeful that I will be running again by the first week of August.

I lifted upper body today, and everything went well.  I made a lot of good choices regarding the weight I was lifting, and was able to keep my spine from resembling a crazy straw by the end of the workout, which is really about all that one can hope for, aside from not doing a full face plant in front of the entire gym, which I was also able to avoid!  That make to lifting sessions in a row where Newton has not decided to make me his Bitch!

The Workout:

--Chest--
Dumbbell Press:

12 reps @ 30lbs
10 reps @ 35lbs
8 reps @ 40lbs
6 reps @ 45lbs
12 reps @ 30lbs
Dumbbell Flyes: 12 reps @ 25 lbs . . . I tried 30lbs, but it kicked my butt.

--Back--
Pull ups:
12 reps @ level 20 assistance
10 reps @ level 19 assistance
8 reps @ level 18 assistance
6 reps @ level 17 assistance
9 reps @ level 20 assistance DNF

Seated Cable Rows:
12 Reps @ 90lbs

--Shoulders--
Seated Dumbbell Press:
12 reps @ 25lb
10 reps @ 30lbs
8 reps @ 35lbs
6 reps @ 40lbs
12 reps @ 25lbs
Reverse Flyes:
12 Reps @ 100lbs

--Biceps--
Alternate Hammer Curls:
12 reps @ 20lbs
10 reps @ 25lbs
8 reps @ 30lbs
6 reps @ 35lbs
12 reps @ 20lbs

Alternating Dumbbell Curls:
12 reps @ 30lbs

--Triceps--
Dips
12 reps
10 reps
8 reps
6 reps
12 reps
Seated Triceps Press (two handed):
12 reps @ 40lbs