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Reboot days 104 – 105: Two days of walking and rehab…

Day 104: Monday

Monday morning brought an unexpectedly early start followed by some leg and hip prodding and poking and stretching…

I think the official term is sports therapy with some sports massage in there too… but basically it boils down to poking and prodding and pushing on bits that hurt…

Still, it is effective and I felt better when I walked out than I did when I hobbled in!! I also learned exactly what is wrong with me. Well…exactly what is wrong with my hip at any rate πŸ˜€

tfl itbI have an overuse injury in my apparently super tight TFL and ITB. The ITB (illiotibial band) is the long band of stuff that runs down the ouside of your leg from hip to knee and the TFL (Tenser Fascia Latae) is the muscle that attaches it to the pelvis.

Apparently it does more work than it is meant to when your glutes are not doing what they should while you are running.

This is quite common when you suddenly increase the amount of runnign you are doing, in fact Matt had predicted it before the appointment!

So apparently my left glute is not working very well…or to put it another way, I have an unbalanced bottom O_O Still at least I know that now and can fix it…

Because of all this prodding and injury I was advised by Matt not to run for a day or two. So, like a good patient I didn’t run on monday, I went for a walk in my luchbreak instead!

Look a picture of my feet, that proves I was walking… or something.

Day 105: Tuesday

Tuesday started as is has every week in living memory (well 4 years) with a PT session. The benefit of your personal trainer and your sports therapist being the same person is they can do rehab exercises with you in your PT session and they know exactly which ones you have to do…

Miraculously, by Tuesday morning I had no hip pain at all! woohoo!

However, I still had to do crazy (effective but crazy) rehab exercises and still wasn’t allowed to run!

PS-supine-sl-lock-bridge-4-e1426720809248PT consisted of Squats with elastic bands around my knees…but not in the way I normally do these. The elastic band anchored me to a post there was on loop of the band around each knee and it pulled me forwards so I had to resist and pull back while squatting… this was tricky to say the least. It also contained single leg bridges with the leg not on the floor held tucked in so that it cant help. I had to do these on both legs…because of balance and such… there was also time on a recumbent bike, which is a wierd thing but designed for rehab so seemed appropriate…

I decided, to follow instructions too…I didn’t run eve though I felt like I possibly could… I walked again πŸ˜€

As you can see there were quite a lot of leaves!

Pretty ones too πŸ™‚ you get to see some good things when wandering around πŸ™‚

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Reboot days 25: Susie made me do it!!

Run that is…
My friend Susie made me run! Mostly because I asked her to…
and I asked her to because she is a blooming awesome (if crazy) runner!

I know she is she is awesome and crazy because she has just taken part in stage 1 of Tribe's Run For Love, which means she has just run 210 miles in 6 days through Bosnia and Croatia…

As crazy as this is it does mean she knows a thing or two about running… so I asked her if she would help me train and she agreed.

Look at me doing a sensible thing and actually doing proper training where someone pushes me out of my comfort zone! I decided if I am going to do this, I had better do it the best I can!! Which means running, and not stopping just because it is a bit hard!

So we met up and Susie told me when to run and wen to walk and ran with me… and sort of around me herding me on like a sheep… and generally not letting me stop before the allotted run interval had passed. And it was hard because I am still starting over but actually the intervals were short and I managed all of them! It has made me realise just how much cardio fitness I have lost mind you…but I will get it back just wait and see 😁

I know something else…I went further and faster (even with short intervals) than I have yet in this iteration of running training😁😁


This was my run πŸ™‚


And this is Susie 😁

So with a little help from my friend day 25 done πŸ™‚

Reboot day 16: a(nother) narrow escape from a murderous sports bra!

Happy rainy tuesday everyone!!

At 7am this morning I had PT it was a good session filled with mainly accessory Ian pull work for shoulders, chest and back and the like. 

It involved the Viking press… which is odd as I haven’t done the Viking press in ages then I get to do it twice in the space of a week!! It has not got any easier since I last told you about it πŸ™‚ one of my new ambitions is to actually add weight to this machine!

One day I will (hahahaha)

The session was good…but it was followed by a time where I feared for my very life! I was nearly killed by my sports bra…again!! It trapped me and caused me to do some very odd wriggling g to escape from its clutches!! 

It is ok though… I am free 😁


Day 16 done 😁

Reboot Day 2: lulled by deadlifts…

Hello and welcome to day 2…

Have I told you about my not new any more new trainer Matt 2? Well I know I have as i just looked it up, but it was back in May last yearΒ (here…just in case you wondered)Β so I’ll let you off if you have forgotten. Well anyway, I had training this morning with Matt 2 (who will henceforth be know as Matt because that is his name). If you are a regular reader if these ramblings you will not be surprised by this, Tuesday has been my PT day for almost as long as I have been writing this!

training-tuesdays-header-1200x480

This is a thing apparently…

So this morning I turned up at the gym bright and early (only minutes late) ready and raring to go…

well…ready and resigned to the fact that I was there and someone had planned me a work out so I had better do it… but that’s ok…I was there at least πŸ˜€

Todays session started well, after the warm up we headed down to the lifting racks…

Yeay lifting…

Even more yeay we were doing deadlifts (and by we were I mean I was). Deadlifts are my favourite thing (well one of them…) woohoo 5 x 5 deadlifts at 70kg πŸ˜€ fun times!! It turns out this was just to lull me into a false sense of security…or as I think it was put, get me back into it gently after my week away from the gym climbing mountains…

This deadlift fun was followed by cardio/kettlebell/trx circuitry!! Which is aeswom because well…kettlebells but also because I asked to incorporate more cardio into my workouts despite hating it… but also awful because rowing sprints…250m rowing sprints…bleuch! Good for me, I know but bleuch because they are hard work!!IMG_0852

The other things were single sided 10 reps per side…which is 20 reps really…which gets Matt a look because everyone knows Sams don’t like high reps… I don’t think he cares though and I do them anyway because I know they are sometimes beneficial!

And that was day 2…well the before work morning part of day 2 anyway…

yes…that does mean there is more!

I am holding tight to my current wave of motivated enthusiasm and attempting to make some things a habit…

Things like running at lunchtime πŸ™‚

It was raining, and thundering, and I had worked out once already so I didn’t technically *have* to go, but I went anyway.

I got changed and ventured out into the rainy but still warm and annoyingly humid outside world and ran around again!

I am doing the 10k trainer programme app thingy that I have used before and starting at the very beginning due to my year long hiatus from running and I am up to week 3 today was week 3 day 1 and involved some 1.5min run intervals and some 3 min run intervals.

Strangely, despite the rain and the fact that I was running, I actually had fun…

Just maybe I don’t hate running any more!

IMG_0859

And that is day 2 done πŸ˜€

willow yeay

Yay!!

I dance better when I am running!

Well…not actually when I am running, that is complete madness and I should probably reword the title to avoid confusion.

But I am not going to!

What I mean is, running training makes me a better dancer. So…I have yet again restarted running.

If you have been reading this for a while you will know by now that I have an love-hate relationship with running. Actually no, that is not strictly true, it is more like a mild affinity / don’t hate too much / hate relationship to be honest…

But the one thing I can say is that in 2014/15 when I was training to run a half marathon I danced better than I feel like I dance now.

Another thing I can say is that last year when I was still doing more kickboxing and plyometric type training, I danced better than I feel like I do now.

Don’t get me wrong, I am still considerably fitter than I was, but I have been concentrating too much on lifting and neglecting the cardio. I need to do both, I need to have a variety of exercises in my routine otherwise I will not be Fit Enough to Dance in a Mask and that was the point of this whole project!

So, first thing I have done is start running again. I think I mentioned it, but then I mention it a lot so I can’t remember whether it was recently or ages ago…

Yes…I could go back through some posts and have a look…shhh!

anyway…here is some running!

It has been not awful for the most part! I have started using one of the couch to 10k apps of which I have a veritable plethora from all of my different try to run attempts!

I will keep you posted because, as normal the only way for me to keep up doing stuff is to tell you all about it!!

I am going to incorporate some more cardio stuff too, possibly Insanity or Insanity Max 30 but I haven’t decided yet so I will let you know as soon as I do πŸ˜€

And no…I am not stopping lifting, that would be madness…I am just going to do both!!

Exploring the wilds…

Or an awesome walk in Northern Scotland…

We are currently mis grand ad-van-ture, and a couple of days ago we went in a walk…over some hills in between mountains to a beach which was inaccessible any other way (apart from the really wet way). 

The beach was Sandwood Bay and if you are ever in the area you should go on an expedition!

It was a windy cold not quite raining day in Scotland and it was totally worth it!!! The place was amazing!! 

And not only that it counted as 14km of walking training up and down some hills 😁


The pictures don’t really show the awesomeness of the whole thing… and my head is not 15tines as large as everyone else’s! 

More grand ad-van-ture news to follow 😁

Mountain bike mayhem

It has been a while since I have told you about a new thing I have been doing, so I am going to do just that now.

OK…technically this isn’t a new thing… it is an old thing that I haven’t done for a while…

By a while I mean about 8 years…

SoΒ it totally counts as new! Β especially when you take into account the shiny new toys that have had to be purchased to make it happen! In case you hadn’t guessed by the title, I got a new bike. I had a bike but it was too big for me and I was quite scared riding it… I was ok going in a level straight line but any bumps, lumps, hills, corners or other sudden change in direction caused a lot of squeaking and squawking and on one occasion crying and getting off to walk…

Consequently, once I had decided that mountain biking had the potential to be fun, and decided that it would be fun to do mountain biking with Mr Mark without being scared at him and shouting, we thought it was time for a new bike πŸ˜€

Looky look new bike πŸ˜€ I love it! It has lovely wide handle bars and is not super massive so I can actually reach the floor…yeay!!

Not all the time…I still have to lean my bike to the side a little to put my foot down when I stop, but that is ok because that no longer makes me feel like i am going to land on the floor in a heap when I do it πŸ˜€

Since getting my new bike, I am able to go up and down lumpy bits and through muddy bits without feeling like I am taking my life in my hands, so that is an improvement…

I haven’t tried it on a really hilly ride yet so I am not sure how that will be, but on the short hills I have done so far it seems ok if glad that i have a) gears and 2) strong legs from all the lifting πŸ˜€

We have been on quite Β few rides now, some of them featuring my Brother in law, Sister in law and my awesome (crazy) nephews :-D, some of them featuring cake, some featuring both.

Some of them also featured my awesome comic book superhero leggings and my dubiously coloured 1980s looking mountain biking jacket, which looks odd…but is very comfortable and doesn’t end up around my middle when I am riding πŸ˜€

I had forgotten how much I like kettlebells!

kettlebells

I love my kettlebells…have I told you that?

If you have read my blog for a long time, you may remember a little while ago I was obsessed with kettlebells! those up there are my own lovely lovely kettlebells.

I confess I have been neglecting them, I have been won over by heavy weight plates and barbell goodness!

Well…this morning with New Matt the new trainer, I did an entire session of kettlebells. I swung everything from a 16kg right up to a 24kg and cleaned and pressed 12kg and 16kg πŸ˜€ I had forgotten how blooming hard work they are.

It turns out…I still love kettlebells!!

I have every intention of adding them back into my regular routine πŸ˜€

I might need to invest in a heavier one soonish mind you…

I did spend half of this afternoon trying to figure out why I had bruises on the back of my wrists mind you…this heavy kettlebell buisiness is dangerous! πŸ˜€

A complexity of complexes

I don’t think there actually is a collective noun for complexes, I feel sure that if there were it wouldn’t be a complexity… maybe a difficulty of complexes or a confusion of complexes…

Complexity would likely be the collective noun for puzzles or some such thing…

Anyway-David-Tennant-Doctor-Who-So-Anyway-GIF

Anyway…

Back to complexes…

A complex, in this context, is a series of lifts or exercises that is done back to back without putting the bar / dumbbell down. For example, 8 reps each of: deadlifts, cleans, OH presses and back squats then rest and repeat

This has the advantage of being super efficient, a combination of lifting and cardio, not super boring and does all that good stuff like boost muscular endurance and metabolism and suchlike!

It has the disadvantage of being super hard and making you want to fall down!

In case you hadn’t guessed where this was going…I have been adding these into my workouts recently…

I was looking for options as I had got into a very samey pattern with lifting, which I still love, I just thought it is good to mix in some more heart-rate-raise-y whole body fun stuff!

I have been doing a mixture of barbell and dumbbell complexes, and a couple of times I have worked them as a superset as I was training with another person so we did one complex each then swapped… this, when it gets right down to it, is pure madness!

8a3e45cb-b9af-4dd3-a872-1276b66e6b26d7a0a092-b0af-4289-a0e7-62297b2d88b6

I had to play with the number of reps because I can lift a lot more on a deadlift than I can on a military press… so I upped the reps of the deadlift so I could use the same weight for all of them…switching weights sort of defeats the purpose!

I can highly recommend them πŸ˜€


 

 

 

Morning bear?

Well…quite frankly no…I am not a morning bear…I am pretty much still this panda..

panda

yes…probably this sort of morning bear!

.only actually if I were a bear I wouldn’t be a panda I would be a moon bear…

I know this is true, because I have a handy bear identification chart, on which the moon bear is quite small with a fuzzy head…and if there is one thing I do have it is a fuzzy head!!

I will prove it shortly…

However… the point of this is…despite my not being a morning bear…I seem to have found my way to the gym in the morning, before work 3-4 times a week for the last few months!

I know…how awesome..and totally out of character…

No, I haven’t developed superhuman will power that allows me to leave my snugly warm bed.

No, I haven’t developed the art of going to bed early so I am actually rested in the morning…

I have developed the art of forcing people to come with me which then guilt trips me into getting out of bed in the morning… If I am meeting someone I have no option! Even better, I only actually have to pay one of them!!

It is a perfect plan…

img_6103

look here we are all Β awake looking… not sure how that happened

I train with my friend Sarah on Wednesdays and Fridays, which is excellent as neither of us are morning people, and we are both trained fitness people…thus we can make it up while half a sleep and still come out with a reasonable workout πŸ˜€ We both want to do almost exclusively lifting and gain strength so it works! The other excellent thing is we seem to have developed the art of decideing on which exercises to do using mainly arm motions and seeming ly vague words πŸ˜€

You may remember Sarah from the olden days of the blog when she was my body pump teacher and my pilates teacher πŸ˜€ now she is my friend… and I am attempting to be in her body pump and pilates classes again but time is not my friend!

On a Thursday I train with my friend graham…which is harder on my brain because I have to think of things ahead of time…we do more fat loss / functional based workouts which is good because variety is apparently important. πŸ˜€ Β  It is quite hard on graham mind you as I am always super tired on a Thursday after dancing on a Wednesday which make me super grumpy…especially when I have to think of things!! I blame early morning caffeine deficiency!

On Tuesday, I have PT with New Matt…which is excellent because it make Tuesdays into bearable days, and I am not required to think that hard first thing!

So… what have I learned… Gym buddies are the key to morning workouts…especially if you can find ones that understand vagueness and can put up with grumping!

I am super pleased I have finally managed this, it seems to be the key to actually getting into the gym as often as I want to πŸ˜€

not-a-morning-bear-funny-164755814308

yes…that is still pretty much as good as it gets!! Only don’t catch a squirrel…just leave them be!

CYBERBORISjohnson

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