For reference, here’s last week’s data.
Not a good week for training. I’ve sustained a potentially serious injury and marathon and bike-ride plans are in jeopardy. Read on…
- My IT-Band (or whatever it is) injury got markedly worse on Tuesday. The pain area is on the outer-right leg, about half way up the calf-muscle. I did a 2 mile on Tuesday (fast run) and afterwards it got hard to walk. I’ve been limping since then.
- Secondly, I kept eating as though I was running and biking at the same pace, so weight crept (way) up.
- And then lastly, my general bummed-outness about this meant I skipped the weight-room.
Click here for a PDF version of my dashboard.
Not a good week at all and the low point so far since I started this transformation effort last July.
My right outer leg is sore to the touch, which could be several things, none of which are good. I have an ortho appointment on Monday the 16th to see what’s going on. To make matters worse, I kept eating at the same pace as before, even though I wasn’t working out as much, and weight crept up.
Essentially, big piles of suckage!
Of course, I’m running naked which makes this both harder and easier: Harder, because I have to admit in front of a public audience that I overdid it. Easier, because I can ask for your help and support.
To that end, any suggestions readers have on things to do or try to hasten my recovery are really appreciated (can’t guarantee I’ll try everything, but I do want to get safely recovered as soon as possible so I still have a shot at the marathon). You can leave a comment, or reach me at “art (at) abclarke.com.” See my current plan below.
- See an ortho specialist this week to figure out what actually happened, and what sort of recovery time I’m looking at. I’ll keep y’all posted.
- Rest, rest, rest. No running or biking until I know what’s going on. That pretty much restricts me to upper-body and core work in the gym.
- That said I’m going to try to be good about going to the gym so my upper body remembers what that’s like.
- Cut back on calorie intake to 2,000-2,250 calories-per-day target to get weight back under control.
- And lastly, smile, because although it does suck, I’m still alive, mostly healthy, and (despite this minor setback) still one of the luckiest guys in the world.
I now have copies of bike and run targets (in gray) in dashboard. As with last week, data is presented in SOAP Note format.
It looks like you have a really good game plan to work through this injury. When I injured my knee, I basically did the same thing you’ve outlined: do anything and everything physically possible without risking further injury; modify eating; see specialist. Your plan to get in the gym and really blast your upper-body and core sounds like a good one.
Do you belong to a big gym? It is possible they have a Cybex cardio machine that utilizes the upper body (rather than the typical lower-body emphasis). It is called the Upper Body Ergometer (UBE). There are other brands out there, but Cybex is the only one I’ve ever personally seen and used. You basically pedal with your hands instead of your feet. Ask the front desk if they have one in your gym.
If I were in your place or training you, I’d incorporate a program of strength-training exercises that followed a circuit-style flow and alternate that with heavier lifting days. The point of the circuits is to get the heart rate up. For example, you might do the following with a circuit:
Lat Pulldowns at 80% of usual weight, 20-25 reps
Push-ups to fatigue (you can start from your knees if your I-T band will not allow you to be on your toes)
Upper Body Rows (with cable or machine) at 80% of usual weight 20-25 reps
Dumbbell Overhead Press, again 80% of usual weight, 20 or so reps
No breaks between exercises. Repeat entire circuit 1-2 times.
You do not have to do the exercises in the same order each time through. In a gym setting, it is unlikely that you’d be able to do so without waiting for a machine.
Another thing to consider is throwing balance into the mix. This is great core work along with a good way to fatigue your neurological system. Do they have balance boards, airex pads, balance discs, stability balls, foam rollers, etc.? You can use your good leg to do standing balance work. There is also a plethora of exercises you can do sitting or lying on the floor with balance equipment. The internet has a great deal of sites that show some basic to advanced exercises for balance and everything else under the sun. You probably already have a few favorite sites.
Lastly, I know that I am motivated to exercise because of the endorphin rush I get. So, if I don’t get that it is very easy to get bummed out and start eating in a less than optimal fashion. If you are not feeling like you are getting the kick you need from your alternative exercise activities to keep you motivated, it may be worth your while to get a personal trainer involved. You could do just 1-2 sessions to get a program in place that will work for you while your leg heals.
I’m really sorry about your injury and can empathize with the frustration of it. I hope your visit to the ortho goes well and that you are back on track soon.
I still vote for swimming. You can get one of those foam floatie things that goes between your legs and thus takes the legs out of the equation. You get a great cardio workout and the comforting feeling of being back in the womb. Plus, there’s usually a sauna after you’re done and you can practice meditating there (i.e. practice not thinking about anything). Enjoy the rest and prepare to get back into it in 2-3 weeks.
– Susan ;o)