The Unforgiving Minute [Middle Distance Log]

[determined4000]

are your sleep problems long in existence or new?

[shesprints]

are your sleep problems long in existence or new?

They're on and off but usually a sign of either undereating or overtraining. I.e. I don't just randomly wake up, I wake up because I'm hungry. Then I get stuck in a pattern of waking up even once I begin to eat a bit more. I hate that! Bothers me.

[shesprints]

8/9

Off. Zero energy.

8/10

It may not be a nutrition issue; I woke up today with a splitting headache (bad enough that I had to lie down in a dark room, which I never do--it was literally like my thoughts couldn't even generate themselves as usual because of a herd of stumbling sheep crowding my skull!). And a sore throat. I took a low-dose aspirin and swam anyhow just because I had to get out of the house. Did OK actually, but still feel pretty lousy. Now I don't feel so bad about taking yesterday off!

Swam 1 mi. in ~36 min. Becoming my default pace. Might've been a bit faster than that, but not much. Did a few laps fast to break up the workout, as I was bored.

[DCSpartan]

I broke 3 bones in my foot last year so I sympathize with your injury . . . hang in there! And try melatonin to help with your sleep quality.

[shesprints]

DCSpartan--thanks! Yeah, I have melatonin. As you likely know, it does help to put you to sleep but not to stay asleep. I tend to wake up ~4:30 am no matter what. Not to use the bathroom or anything, just random awakening. Hm...

8/11
Got a trainer to spot me in the bench and to help with the beginning of my chinup from hang position as I am lousy at it and often cheat and begin with bent arms. Lat engagement! Working on it. So my sets/supersets were kinda messed up today but I got a lot done. I also benched 85 x 5 (twice), which I've never done before, I don't think. Then swimming, which is getting easier and easier. Still feel sick but it abated after some coffee, just a scratchy throat and some coughing.

3 x
pushups x 20
chinups x 3
rows lying on incl. bench 30, 35, 35 lb x 8, 6, 6

2x
DB chest press 30 lb each hand x 8
Lat pulldown 90 lb x 8
curl w/ slow eccentric 15 lb x 8

bench press 75 lb x 8
bench press 85 lb x 5 x 2

Lat cable pull down setting 6, 7 x 8 x 3
chinup singles x 2

curl w/ slow eccentric 15 lb x 8

3 x
DB Russian twist 25 lb x 10
v-ups x 10
overhead dead bug crunch 25 lb x 10

Swam 1200m/ ~27 min.

[determined4000]

are you following a set routine?

[shesprints]

are you following a set routine?

No. >.> I feel deep shame. Probably should figure one out. I'm basically just rotating out all the exercises that don't put weight on my leg that I can think of, and working on my chinups and pushups as a priority (I really want to master dead hang chinups), but I probably need to set something up soon. I also get to do light leg exercises as well in a couple of days--just machines. So we'll see; I may be capable of more movements then, as well. Any suggestions?

[shesprints]

Re: setting up a better program, I reached out to my Olympic lifting coach to see if he had any suggestions of what I could do to work around my injury. So we will see if I get more ideas that way.

8/12

Swam 1 mile w/ the last half mile alternating 3 laps w/ kickboard to use my legs and 3 laps as fast as possible out and backstroke to return. Whew, it was killer. I felt like I do when sprinting outside--even some buttlock toward the end of the fast lap! So much fun.

[determined4000]

you could at least follow a push pull setup without the leg component
Push:
Bench
overhead/military
skull crushers/tri ext
2ndary
incline/decline/flies/[ushups
lat raises, landmine presses


pull:
deadlifts
rows
chins/pullupos
curls

[shesprints]

you could at least follow a push pull setup without the leg component
Push:
Bench
overhead/military
skull crushers/tri ext
2ndary
incline/decline/flies/[ushups
lat raises, landmine presses


pull:
deadlifts
rows
chins/pullupos
curls

Yeah, thanks. I actually thought that I was doing that? I have been loosely following supersets with alternating push/pull components. Again, though, I've definitely been unusually lax and thoughtless at the gym lately as I've been in a bit of a funk what with not being able to hit all of my best (read: lower body) lifts.

[and obviously I can't do deadlifts or landmine anything involving leg pressure at this time, though I assume you just forgot to edit that out!]

[shesprints]

8/13

Off. Saw nutritionist and troubleshot sleep issues; she says it may be too much protein/insufficient carbs at night, so I'm switching up my nighttime snack for something with 30g of carbs. Did it that night and it did appear to work. She also has me on 1800-2000-cal/day now and a goal of 250g carbs, which is making me nervous. However, I guess, since I'll be walking around, that it'll be OK.

8/14

Allowed to lift legs! Got a list of allowed exercises: I can do leg extension, leg curl, and leg press (didn't know about that last until after my workout and must clarify which kind of leg press!) for a weight I can handle for 20 reps at first and then go down (also, wasn't 100% clear on this until after my workout so maybe I'll drop the weight next time). Just getting things to start firing felt WEIRD. I took a walk first thing in the morning, soon as I was allowed, and I was really full of energy but then my legs started to get strangely tingly. Just not used to it! I feel like all of my leg muscles are SO weak and unused to movement, but it'll come back fast. Got more recommendations for moves to do from a trainer at the gym and will incorporate next time. Today, I felt lame and unfit and so frustrated at being stuck on Cybex machines, but you gotta do what you gotta do. Wish I could squat. Anyhow, the workout:

3 x

band walks x 20 (5 each way)
donkey kicks x 20 each leg
bw squats x 20
bw glute bridge x 20+ w iso hold

3 x
bw lunges x 20-30
bw calf raise x 30

3 x
pushups x 20
dips ass't: 24, 16, 16 x 6
chinups ass't w/ 24, 24, 16 x 3 (failed on last set)
leg extension machine 50lb x 10
hamstring curl machine 50 lb x 10

3 x
renegade row 20 lb each hand x 8 each side
supermans 30 seconds
bicycles x 8, alternating leg raise x 8
ab rollout x 6


swam 1 mi. in ~37, LOTS of pool traffic

[shesprints]

I procrastinated doing pool running in part because my legs are SORE! I can't believe air squats, resistance bands, and cybex have left me feeling such DOMS. Crazy. I guess when you don't use your legs for two weeks... I'm walking a lot, but not excessively, now that I can, and have clarified what exercises I can do. I can even do leg press, guys! So exciting. Anyway, today I swam using a routine bb.com user Snahck set up for me. Had to adjust slightly because my pool is in yards, not meters.

8/15


100 yards swim
100 pull buoy
100 kickboard
150 swim

Then 4 x
4 x 50 fast on the minute (I would usually get back at :45-50 and then rest for ~5-10, but by the last set I rested until the minute, I was tired and GASPING!)
2 x 25 even faster with a brief rest at the end of the pool and then swam back, arriving before 1:00 had elapsed on the clock


Then, because I wanted to swim at least a full mile I did
100 pull buoy
100 kickboard
150 swim

[shesprints]

8/16

Something weird going on, really sick to my stomach, ate mostly rice cakes with banana and a little PB that day. So, no workout. Took a long walk to try to settle my stomach--legs were still really sore! And then that night my BF took me to see Kick Ass 2, which was awesome and definitely pumped me up for a workout the next day. Yes, I downloaded the soundtrack.

8/17

Spin class! So happy to be able to bike, though I had to be careful not to use too much resistance. I tried to work on my turnover, instead, and I was gasping and wheezing during the sprint intervals. Happy with that. No pain in my leg, either. After that I did Leg Day, i.e. all the leg exercises I can with bodyweight or allowed weight (what I can do for 20 reps... BAH). Oh, well, at least I'll really learn to get my glutes to activate. And work on my unweighted squat form. Apparently strength training of some sort is really important during sfx as for most people aerobic fitness is relatively easy to maintain, but without putting much load on the leg, strength is not. I feel I have a leg up here (heh), as I never ignore strength in favor of putting in excessive time in the pool/on the bike.

Spinning: 42 min. w/ sprint intervals 20-60 sec. (I did them hard).

3 x
band walks x 20
bw squats x 20
bw glute bridge x 20 w/ iso hold
donkey kicks x 20
glute ham band push x 20

3 x
Cybex leg extension 30lb x 20
Cybex hamstring curl 30 lb x 20
leg press 90 lb x 20

3 x
single-leg calf raise x 20 each side
bw backwards lunge x 20 each side

I should note that due to the time-consuming nature of my new leg program (can't do low-rep intense circuits!) I am going to be doing upper/lower days in my program for the next few weeks. Today was lower. Obviously.

[DCSpartan]

glad you can lift with your legs again!

[determined4000]

what rep range do you plan on doing once you can do normal weighted sets?
Any timetable for transition

Stomach better today?

[shesprints]

Thanks, guys!

Yes, my stomach is better today. I don't really know what I'll do with rep ranges going forward, probably just work down until I can manage my usual 3-5 reps for power. It may take awhile. I'm going to try to see a physical therapist just to get some help setting up a routine this week.

8/18

Upper body lifting today, basic push-pull.

began w/ pushups and chinups

pushups x 20
chinups x 3 partials
pushups x 10
chinups x 3 better ROM
pushups x 10
chinups x 1 x 2 singles DID IT from hang

3 x
DB chest press 30 lbs x 12 (actually, I did one arm at a time and then both together x 4, so 12 reps counting both arms)
bentover row 35 lbs x 6
overhead press 50lb bar x 6
lat pulldown 90lb x 8 for first set and then 110 lb x 6

3 x
quadraped and then pushup position alternating arm/leg extensions x 8 each side
v-ups x 10
ab rollouts x 6


swam .83 miles steady in 30 minutes

[shesprints]

I knew my good streak wouldn't last.

8/19

Today I had to cut off my workout. Began w/

2 x
bw band squats x 20
bw squats x 20
bw hip thrusts x 10 and then x 10 each leg (BAD IDEA!!)
donkey kicks x 20 each leg

My mid-quad began twinging and only got worse, pulses of pain after I stopped. I stopped as SOON as it hurt, but maybe not soon enough? So freaked out. Definitely no more leg training this week. Really hope I didn't set back my recovery.

Tried getting in the pool, but it still hurt, so I did 3 laps and got out of there.

Bummer, but I'm proud that I'm cutting off workouts when I feel pain. I think spinning and a lot of walking was too much. Back to pool + upper body. Going to call my doctor, too.

[determined4000]

at least you weren't stubborn and tried to keep going when not feeling right

[shesprints]

at least you weren't stubborn and tried to keep going when not feeling right

On spread with you. Yeah, exactly, it's good to hear that positive point validated, thanks. For me, that's the hardest thing. I have to accept that my tendency is always going to be doing too much and actively push myself in the other direction, however wrong it feels/however much it goes against the accepted 'go hard or go home' culture.

Better news is I really must take new back progress pictures. It's looking RIPPED these days. Delts are popping too.

[determined4000]

Better news is I really must take new back progress pictures. It's looking RIPPED these days. Delts are popping too.

shesprints
and
shelifts

[ErikTheElectric]

In

[shesprints]

Erik, hey, glad to have you!


8/20

Felt better today--at least, my leg did. I just couldn't face not doing a workout. I went for a cautious walk first thing in the AM to test things out, though. Then, gym. My mojo wasn't really there, but I got something in--cutting back the lifts that put pressure on my leg. I did my standing rows with my bad leg balanced on a bench and my weight in my left foot, for instance, and didn't do my shoulder press standing. Obviously, no training legs, either. AND in my swim, I focused more on arm stroke than kicking; didn't do kickboard; and didn't do hard intervals. Oh, scaling back, I will learn to love it. Nope. I won't.

pushups x 20 fast
dips w/ 16 lb ass't x 5
pullups side grip w/ 24 lb ass't x 3
pushups x 15 fast
dips 16 lb ass't x 5
pullups wide grip 36 lb ass't x 3
pushups x 10
dips 16 lb ass't x 5
pullups 24 lb ass't side grip x 3

3 x
bench 65 warmup then 75 x 5 (4 on last set)
upright row 20 lb dbs then 50lb bar x 6

3 x
seated DB shoulder press 25 lb each hand x 5
low back row machine setting 6, x 6

3 x
DB Russian Twist 25 lb x 10
DB dead bug crunch w/ overhead arm ext. x 10

3 x
plank, side planks, supermans 30s each


Swam 1200 m in ~28, there was a lot of annoying pool traffic today.

[flyfreefit]

In on log

Will catch up on it tomorrow!

[shesprints]

Yay, followers! Good to see you, Mel. You're always thoughtful about training.

8/21

Struggling today. Got up early, already hungry, but made the decision to go to a 6:45 spin class instead of eating first. It didn't work out well. I only did 20 minutes of the class before deciding my leg couldn't take more; I'm proud of that. But then I didn't get breakfast until about 9, which was too late for me; I wound up with a hunger headache and feeling run down all day. I'm also pretty sore from upper body yesterday.

I need to get out of the pattern of eating below my RD recommendations. It started off when I had that stomach thing, but now I'm just back in 'restrict' mindset, not allowing myself to eat until I'm overly hungry. That is not good. I'm going to work on hitting my macros for real--at least 60g fat and 200-250g carbs (never have to worry about protein, trying to get <120 per day at most right now, 85 minimum). I need not to be afraid of eating more earlier in the day, even pre-workout. Today I did snap a bit and had chocolate and popcorn with cheese for an afternoon snack. Tasty, but I'd honestly rather have a nice, substantial lunch earlier. Will plan better.


20 min spinning
3-4 miles walking outside (yay!)

[determined4000]

listen to your body
dont count cals
trust me it works

[shesprints]

@ determined400, maybe someday--I'm working toward it with my nutritionist. I have had a few days not counting. I mean, I estimate, anyhow. Yesterday was 1900ish and I felt a LOT better today at my workout. I made sure to eat lunch right after, as well.

8/22

Felt a little better today; still somewhat run down, but better fueled! I lifted and swam. I was going to swim longer, do more of a cooldown, but my new motto is 'always leave 'em wanting more.' At least in terms of exercise, I find that when I don't exhaust myself, I can perform better next time. Recovery is something I'm trying to pay more attention to. I'm also taking off some of the pressure I put on myself to go heavier every workout. I know I can't progress linearly, even if my upper body lifts seem so weak to me!

Lifting:

pushups x 15 (all fast today)
chinups x 3
pushups x 12
chinups x 3
pushups x 10
chinups x 3

3 x
DB chest press 25 first set then 30 x 12
single arm bent over row 35 lb x 6
cable fly setting 4 x 5-6
close grip lat pulldown 110 lb x 6, 5, 4 then drop set 70 lb x 10

3 x
v-ups 5 lb first set then 12.5 lb x 10
pushup to plank hold to pushup x 8
ab rollouts x 6

Swim:

warmup:
150 yd swim
100 kickboard
100 pool buoy
100 swim

4 x
50 in ~45 with recovery until the minute x 4 (this WIPED ME OUT, felt like running 800s on the track!)
50 easy backstroke

and that was it. Got out of there, showered, came home and had a chicken salad sandwich and green beans. It's rainy today and my bf is going to come meet my brother. I think they'll be soul mates.

[ErikTheElectric]

How intense are your spin classes? Yeah definitely not the greatest thing to try spinning, that early, while fasted IMO. At least you know now not to do so, we live and we learn right?

I may have missed it, but what are your current goals right now?

All the best
E

[shesprints]

How intense are your spin classes? Yeah definitely not the greatest thing to try spinning, that early, while fasted IMO. At least you know now not to do so, we live and we learn right?

I may have missed it, but what are your current goals right now?

All the best
E

When I do spin, it's very intense (I do everything intensely). But I'm really trying not to do it too often because it is some load on my leg. With this sort of fracture, that can hinder recovery, so I'm focused on swimming for my cardio right now. I'm going to do slightly more spinning as I heal further over the next few weeks but remain chiefly in the pool.

Re: fasted morning training, yep! Never been able to do it and must accept that I never will. I rarely even try it but the other day I had a moment of insanity.

Good of you to ask about the goals, thanks. Obviously, my goals have shifted since my injury. Right now, I would say that I am working very hard on building up my core strength and working in particular to get better at the big bodyweight UPPER body exercises: chinups/pullups, dips, and pushups (along with bench press). Those are my strength goals right now, as legs really won't be happening aside from rehab exercises. I'm not trying to do body recomp, just settle into maintenance during my injury and work on functional movements, as I discussed above.

My cardio and performance goals right now are all swimming-based. Even pool running can put strain on the femur and I'm playing it extremely safe, so I'm just working hard to become a good swimmer during this injury.

In the long term, of course, all of these mini goals are just to keep me entertained; getting back to running and running goals will be nice. I really appreciate you asking!

[shesprints]

8/23

Feeling a little drained and under the weather, still. Not sure why. I ate more yesterday--over 1700--but perhaps it wasn't enough, because I woke up hungry at 4:30 am and again at 6. I hate it when that happens and it may be that I didn't get enough carbs yesterday, in particular. Today I made a conscious effort to get more.

I also talked to one of my team's running coaches about doing much lower mileage and only running the 400 (not the 800 or mile) when I come back. Feel like it might keep me from repetitive pounding, but on the other hand, I'm worried that I'll do too much intensity even if I'm not doing too much volume. Not certain which is more advisable!

I do have some good news, though, that may be pertinent to my future plans: I don't have osteoporosis or osteopenia! My bone scan came back normal. That's quite a relief.

Workout today was just basic cardio maintenance, I need to maintain something of a base so I'm not hopeless when I begin to run again. Coach suggested doing the rowing machine, as well, but the doctor specifically told me it put too much force on the femur, and I don't want to risk it, much as I'd like to. I think I'm able to swim well enough and intensely enough at this point to get a workout.

swam 3/4 mile in ~28 minutes easy

[determined4000]

wait, you ate more and that is only around 1700+???
YOu should be eating a good 30+ more cals a day everyday minimum