Back in June 2021, I started physical therapy for my shoulder and what I thought was a piriformis injury. I got to walking up to 1 mile segments at a time; in the fall I did 3 miles usually in 1, .6, .6, .5, .3 segments or the like.
Early this year, it took a turn of the worse; I got medical attention for …my back. I brought back walks; 3 short ones at first. It was my dream to get to 5K.
In May, I got my “long” walk to 2 miles; 1.2-1.7 was more typical.
Finally, 2 miles is typical and I got a 3 today. That is 1 mile in 2.5 months…though the pace is much, much faster than it was then.
What I did:
PT inside.
Pull ups; did 2 sets of 5-5-5 (first one: 30 seconds rest between sets, second was “5 on the 1 minute”, then 2 sets of 10, and banded walks.
Then the 5K walk maintained a decent pace.
2 more sets of 5 mixed pull ups
push ups: 30 incline, 30 incline, 20 regular 20 regular
Walk 2 (1 mile)
Rest/stretch
Downstairs: bench press (legs in the air)
3 x 150, 3 x 155, 3 x 160, 3 x 165 (hard), 2 x 170, 1 x 175, 9 x 145 (every 3 minutes)
High incline: 3 sets of 10 x 94 (105 was too much for full ROM)
Curls: 3 sets of 10 x 50
Of course, this is like when I first made 2 miles: this is my max, not my daily. Pace was fine, though my right knee kind of buckles.
The improvement is definite. But I am NOT healed by any stretch.
Next goal: average 3 miles a day, then 3 miles a walk. I am at 2 miles per walk (average). That will take time…several months.
Life of an old goat 