This week I officially say farewell to the sports doctor and continue progressing the run/walk sessions.
This Week
Monday
Monday weigh in: 65.9kg, 18.4% body fat. Not a great number, I’m hoping some of this is muscle lol.
No training today, I was too focused on finishing off part 3 of my data science project. This is the parsing and mining part of the project. Happy to say I got 9 out of 9 for this one, best result I’ve had the whole course! It shows what happens when I’m working on something I’m passionate about. Although I do think this is the side of things I happen to be good at, dealing with data I do all the time at work. The modelling stage is where I’m out of my comfort zone and is quite tricky.
Tuesday
Double appointment day, first up I saw Dr Ben Benassi at Melbourne Sports Medicine. Happy to say that I have officially been discharged from the sports doctor, he doesn’t want to see me again and I hope not to see him again either! He is happy with how I’m progressing and happy for me to just work with the physio now to continue working on strength and the return to run program. It’s been a pleasure dealing with Ben, he quickly diagnosed the stress reaction (one appointment and a MRI scan), and sensible approach to the recovery. Not to say it hasn’t been frustrating with weeks on crutches and many weeks out from running, but I know it’s been the right approach.
Appointment number two was with Roy at Pure Physio. Another positive appointment, Roy was happy with how I’m going with my postural cue. Another appointment in 1 month and that may be all I need. I’ll still continue working with Cara for the strength and return to running work.
I regretted not getting out at lunch time. I did my run/walk after work just as it happened to start raining. I actually like running in the rain but walking not so much!
Wednesday
I got a quick gym session in between work and class. 15 minutes on the exercise bike, 25 mins rehab exercises, and 10 mins on my upper body weights. Managed 8 chin ups on my last set which is a new best!
Thursday
Thursday wasn’t great for me, just felt really tired and worn out. Maybe these late nights with evening classes and hours put into my project caught up with me. I still did my run/walk in the afternoon, can’t miss that. Increase to 10 x 1 min run with 1 min walk and felt comfortable on the runs.
Friday
Got a good session in at the gym at lunch time. 15 mins on the cross trainer, rehab exercises, upper body strength exercises and 10 x 30 sec on, 30 off skipping. It’s great being able to train at lunch on a Friday because after work on a Friday was often a problem actually getting it done.
Saturday
A slight change to my run/walk with cutting the recovery back from 1 min walk to 30 sec walk for the first 5 run reps. Doesn’t sound like much difference on paper, but geez with that small change I really noticed my lack of running fitness started breathing hard and heart rate up. Going off my watch I started getting up into the 160-170bpm range which is tempo/threshold effort for me!
Chris and Aimee came over to watch the footy in the afternoon, while most others from Western Aths were out at Ballarat! Not a good footy week.. Cats just missing out Friday night.. Bombers just missing out. So many close games and they’re all going the wrong way!
Sunday
The usual morning pool run with Sharon, and also Bailey and Cookie. There was a flotation belt shortage so we shared one belt around a bit between Bailey, Cookie and myself. I’m actually happy to do a bit of water running without a belt but I can’t last that long! I have to split it up into reps with recoveries. Some good competition going on in the Rankin family… Sharon 2 – Bailey 0! Don’t take on mum in the pool. Oh and I managed a 500m swim PB 🙂
Afterwards we had a nice breakfast for Chelsea’s birthday. Hadn’t actually seen the coach in a while so that was nice!
Detail
| Day | Details |
|---|---|
| Mon | |
| Tue | 30 min walk with 8 x 1 min run, 1 min walk - 30 mins, 3.66km, 124bpm |
| Wed | Exercise bike - 15 mins, 142bpm Rehab exercises - 25 mins Thoracic release and cue Bench pushes 3x8 Glute med at wall 3 x 6 Lunge 3 x 8 with barbell 10kg Squat jumps 3 x 6 Step up 3 x 8 use 30cm step Arabesque 3 x 6 Upper body strength - 10 mins Chin ups 3x5+ 5, 5, 8 OHP 3x5+ 30kg 5, 5, 8 |
| Thu | Walk with 10 x 1 min run, 1 min walk - 35 mins, 4.24km, 100bpm |
| Fri | Cross trainer - 15 mins, 94 bpm Rehab exercises - 27 mins Thoracic release and cue Bench pushes 3x8 Glute med at wall 3 x 6 Lunge 3 x 8 with barbell 10kg Squat jumps 3 x 6 Step up 3 x 8 use 30cm step Arabesque 3 x 6 Upper body strength - 10 mins Barbell rows 3x5+ 50kg 5, 5, 6 Bench press 3x5+ 50kg 2, 2, 1em> Skipping - 10 mins, 102bpm 10 x 30 sec on, 30 off |
| Sat | Walk with 5 x 1min (30secs walk) and then 5 x 1min (60secs rec) - 33 mins, 4.02km, 130bpm |
| Sun | Pool running – 60 mins, 94bpm Sunday morning long run Swimming - 500m, 13:32, 2:42/100m 500m swim PB! |
Song of the week
It’s surprising really that it’s taken me this long to post a Rise Against song. Rise Against are probably my all time favourite band, definitely the one band that I’ve gone to see the most times live. Recently they put out the “Ghost Note Symphonies” with acoustic versions of a number of their songs. I really like how “Miracle” turned out and some of the lines in this song feel pretty relevant to me right now, and maybe to others dealing with injuries or other issues in their life.
When the weight we carry breaks us, we’re tempted to stay down, but every road to recovery starts at the break down
Coming up
Continue further run/walk progressions next week. Still 1 minute efforts but increase number of reps and getting used to the shorter recovery times before increasing time running.
Physio appointment Wednesday.
Summary
| Week | Phase | Runs | Run Distance (km) | Run Duration | Swim Distance (m) | Bike Duration | Strength Duration | Other Duration | Total Duration | TSS | Fitness | Fatigue | Form | Body Weight (kg) |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| 16 | Return | 3 | 21.5 | 2:02 | 0 | 0 | 2:10 | 0 | 4:12 | 221 | 28 | 29 ↑ | 1 ↑ | 66 ↑ |
| 15 | Return | 3 | 18.5 | 1:43 | 0 | 0 | 1:47 | 0:19 | 3:49 | 203 | 28 | 27 ↓ | -3 ↓ | 65.7 ↓ |
| 14 | Return | 2 | 8.38 | 0:47 | 500 | 0 | 0:58 | 0:49 | 2:46 | 143 | 28 ↓ | 28 ↓ | 1 ↑ | 66.2 ↑ |
| 13 | Return | 4 | 24.6 | 2:19 | 1000 | 0:10 | 2:27 | 0:20 | 5:40 | 306 | 29 ↑ | 40 ↑ | -12 ↓ | 65.9 ↓ |
| 12 | Return | 4 | 22.1 | 2:07 | 0 | 0:10 | 2:22 | 0:20 | 5:00 | 256 | 26 ↑ | 34 ↑ | -8 ↓ | 66.4 ↓ |
| 11 | Return | 3 | 14.7 | 1:22 | 1000 | 0:25 | 2:36 | 0:36 | 5:25 | 199 | 24 ↑ | 30 | -5 ↑ | 66.6 ↑ |
| 10 | Return | 3 | 14.4 | 1:22 | 1950 | 0:15 | 1:51 | 0:45 | 5:17 | 198 | 23 | 30 ↓ | -6 ↑ | 65.9 ↑ |
| 9 | Return | 3 | 14.1 | 1:29 | 2500 | 0:15 | 1:17 | 0:40 | 4:39 | 205 | 23 ↑ | 31 ↑ | -7 | 65.7 |
| 8 | Return | 3 | 15.1 | 1:42 | 2500 | 0:31 | 2:04 | 0:45 | 6:05 | 207 | 21 ↑ | 30 ↑ | -7 ↓ | 65.7 ↓ |
| 7 | Return | 3 | 14.3 | 1:47 | 3000 | 0:19 | 2:04 | 0:20 | 5:48 | 183 | 20 ↑ | 28 ↓ | -5 ↑ | 66.2 ↑ |
| 6 | Return | 3 | 13.7 | 1:45 | 2500 | 0:33 | 2:05 | 1:04 | 6:33 | 199 | 18 ↑ | 29 ↑ | -6 ↓ | 65.9 |
| 5 | Return | 3 | 12.4 | 1:39 | 500 | 0:15 | 1:12 | 1:25 | 4:45 | 140 | 17 ↑ | 22 ↑ | -2 ↓ | 65.9 ↑ |
| 4 | Return | 3 | 11.8 | 1:48 | 500 | 0 | 1:14 | 1:25 | 4:41 | 114 | 16 | 20 | -1 | 64.9 ↓ |
| 3 | Return | 3 | 6.5 | 1:00 | 1700 | 0:40 | 2:22 | 1:40 | 6:34 | 141 | 16 ↑ | 20 ↑ | -1 | 65.5 ↑ |
| 2 | Return | 2 | 6.29 | 1:00 | 1700 | 0:40 | 1:40 | 0:54 | 5:06 | 133 | 15 ↑ | 19 ↑ | -1 ↓ | 63.6 ↓ |
| 1 | Return | 2 | 5.66 | 0:59 | 1525 | 0 | 1:01 | 1:15 | 4:01 | 75 | 14 | 14 | 3 | 65.4 |