Half a step back

A little sore so I did the old “1 mile at a time” thing.

PT with 1 mile after banded walks, and 1 more mile after the clamshell series. Still did most of it..and some chest taps.

I wouldn’t say that these were bad walks, but I was in the “pre-pain” mode; still ok but wondering when it would go. Ok, I’ve had a LOT worse but I’ve had better too.

Then I worked on my paper, and went to the pool at 11 am for 2000 yards:

600 of my usual side/back warm up (100 each)

200 of my usual front kick/free

Then I did 200, 200, 100, 100, 50, 50 with 50 back in between plus 30-50 seconds rest; this totaled 1000 yards:

3:32, 3:28, 1:41, 1:40, 47, 47. I was soooo close to going under 1:40.

200 pull in 3:36 (easy).

Weight: 203.8 after swimming.

Note: I did feel the back/butt just a bit during swimming; didn’t feel it at all on Monday. I wonder if the longer pool feels better?

Shoulders were ok.

Taking stock

One of the things I do during the summer is I get ready for the fall..physically. Seriously. I try to see what works, what doesn’t work and what workout scheme is sustainable.

I will have to make modifications.

Today I was sort of efficient for the first part of the workout:

31:25 PT and pre walk stretching

28:58 for the 2 mile walk

4:41 to get a drink and transition to my porch work.

52:28 for my pull up/push up, shoulder rehab and wobble board (had to rest a bit here)

51:46 to go downstairs and finish my bench presses, deadlifts, high inclines, curls and belt squats (some inefficiencies here)

Total time: 2:49:20 which is too long for most of the academic year.

The effects: I felt fine right afterward, but when I laid down in bed and got back up..some troubling left glute tightness (back related, I am sure). The walk caused the most strain.

The actual workout

The walk wasn’t the worst but I did feel some stress ..that went away reasonably quickly.

Pull ups: 10, 10, 5, 5, 5, 5, 5 wide, 5 chin, 5 mixed, 5 mixed. These went ok

push ups: 30 incline, 30 decline, 30 incline, 10 flat (some resting here)

bench press: 150 lb: 7, 7, 7, 10 (best in a while)

deadlifts: 10 x 134, 10 x 184 low, 10 x 270 high (8 inch) wondered about these..not residual pain right after, nor pain during.

curls: 3 sets of 10 x 50

high incline: 3 sets of 10 x 94 Swiss bar

belt squats: 3 sets of 12 x 94 (kind of shallow)

I did notice a slight shoulder niggle.

July 4 2022

Part I: the YMCA pool was open so I drove there and..well, evidently the swim team started at 6. So I was shunted into another lane and even we ended up circle swimming. I ended up beating up my hand on the lane line..it was a bit disconcerting to see so many next to me (yes, they were faster; a lot faster)

I made the best of it..and glad I didn’t know in advance else I wouldn’t have gone.

200 warm up (side, 50 back, 50 easy free)

200 of 50 kick, 50 swim with fins.

500 in 11:14 (zoo)

200 of 50 kick, 50 swim with fins)

100 (interrupted as someone wanted to circle…it was that kind of day

500 in 10:52

200 fins (some kick)

100 in 2:05 (damn, the 50 meter pool is long)

Then most of my PT, including shoulders

Then a hike: first part was on the single track wooded trail, second half had some asphalt, mostly single track woodchip/ grass

The single track: I did have to do some very quick stretches (20-30 seconds) but things cleared up when I was on flat asphalt or gravel. The back is better; that is undeniable. But the reality is that there will be a lot of “activity management.”

Swim: went very well, in terms of body and pain (shoulder and back).

Note: the swim itself went much better than a month ago; I have improved in swimming. But I thought I’d try for a mile straight..just not ready for that yet. I’d get chopped up at Barton Springs.

not ready for 5K

Ok, how did it go? PT, then out: I’d say the first 2 miles were ok and around 2.3-2.5 I knew I had a decision to make. At 2.7 I knew I needed to head home.

But after 2-3 minutes I was good to go again.

Yes, the pain at 2.86 was similar to what it once was at 1.8 or so; 50 percent improvement. And I recovered quicker; the second walk WAS faster and easier.

Afterward, I fought off fatigue (embarrassing that this little workout fatigued me so) and did 60 reps of pull ups (10 singles, 10 singles, 10, 6 sets of 5 with various grips)

5 sets of 20 push ups (final 20 inclined)

bench: 6-6-6-7 with 150

rows (dumbbell) 3 sets of 10

curls 3 sets of 10

high incline: 3 sets of 10 x 94

Shoulder slightly sore afterward (later)

Like voting: not all unicorns and rainbows

It has now been two weeks since my injection. So the report: definitely better, but not perfect.

Example: I walked home from the gym without fear of pain; I wasn’t limping when I got home. I can handle six 2 mile walks per week. Less pain when doing the crawl.

BUT some pain is there (in dulled form) and I have to mind my posture. And it is still 40 minutes of PT every danged day… that is not going to change.

I can sympathize with those who hate working out at all; my PT is like that: unrewarding but necessary.

And voting is like that. You aren’t going to get everything you want. If you get even a 1/3 or even a 1/4 of what you want, you chose wisely, especially if that fraction is from your most important items.

Workout notes: started my PT late and didn’t walk before..didn’t want to walk in the rain after.


600 of the usual alternating side and back

200 of the usual front kick, free

200 in 3:38 with 50 back (too slow but I had no one to chase)

200 in 3:32 with 50 back (better)

100 in 1:42 with 50 back

100 in 1:42 with 50 back

50 in 0:48 with 50 back

50 in 0:47 with 50 back

200 pull in 3:36 (easy effort)

Weight: 205 afterward (probably bloated again)

12 days out

12 days from the injection. What I notice:

  1. day to day activities cause far less glute pain. No more limping home from the office, gym, etc.
  2. Walking: I have not been able to extend my distance, but the level of pain is well down; 2 miles is still reasonably pleasant; before, I had to start pushing through moderate pain in the final .2-.4 miles. Walking pace is faster; more “pop” in my legs.
  3. Post workout pain and night tingles are way down.

So, I’d say that it was worth it.

Still: today PT (full), 2 mile walk

This was my full 2 laps of my H course between Cooper, Laura, Rebecca.

Then 3 minute plank; did some online errands (bills)

Then 2000 yard swim. 700 warm up of side/back, 300 of 25 front kick, 25 swim

1000 of 250 swim, 250 pull in 18:34

4:44, 9:14, 14:04 were the splits: 4:44, 4:30, 4:50, 4:30

Weight: 204.7 after swimming; I am going to have to cut back on food. I have been stuck here for months.

Shoulders: slight soreness…holding up ok.

Weight: yes, some of it is butt and legs, but waaaaay to much is plain old belly fat.

Not rainbows and unicorns

10 days after the injection:

  1. Night tingles reduced.
  2. Day to day “small stuff” pain greatly diminished.
  3. Swim pain (glute) mostly gone
  4. Ok, walking: 2 miles kind of feels like 1.5 used to and there is far less “after the fact” glute pain. But there are still tingles and duller pain..pretty dulled but still there. I also think that I get more “pop” out of my leg.
  5. Trying to learn how to squat: that still sucks.

Today: most of my PT

2 mile walk (slower)

Two months ago, this would have been exciting. Today is is “meh” due to the gorgeous weather.

More PT then 2000 yd swim:

600 of side/back

200 of 25 front balance kick, 25 free

50 alternating free/back recovery free (49, 48)

100 free, 50 back (1:41, 1:42)

100 back

100 of 25 free, 25 front kick

Then 500 of: 100 pull, 150 swim, 150 pull, 100 swim (9:36)

203.8 after swimming.

On one hand, this swim is nothing compared to what I once did. On the other hand, it is a major improvement from when I started (restarted swimming)

And the shoulder feels great.

day before

Got back from a 12-9 Chiefs win…Chiefs were down 5-0 but then rallied…first runs came off of 3, 2 and 3 run home runs. They added a solo. Now watching the Celtics attempting to come back..looks unlikely.

Workout: weights then a 2 mile walk..note I had minimal shoulder pain (a good thing)

The workout: full PT,

pull ups: 10 singles, 10, 10, 10, 5-5 chins, 5 wide, 5 chins

push ups: 30 incline, then with an extra 2 sets of banded walks: 8 sets of 10.

bench: straight bar: 10 x 134, 10 x 145, 8 x 150

high incline: Swiss: 3 sets of 10 x 94

curls 3 sets of 10 x 50

rows: 3 sets of 10 one armed rows with light weight

dead: low: 10 x 134, 10 x 184 (appeared to have better back position)

10 x 260 8 inch.

Then the walk. Walk: very little pain until 1.5 or so.


Form comparison: 10 x 184 vs 10 x 228

A bit better

late start…full PT, then a 1850 yard swim: 600 of side/back, 200 25 kick, 25 free, then 1000 in 18:50 alternating 250 free, 250 pull: 4:45, 9:25, 14:14, 18:50 which breaks it down: 4:45, 4:40, 4:49, 4:36 or 9:34 for swimming, 9:16 for pulling.

Weight: 204 after swimming. Then a walk:

It went better than expected; started to feel bad at 1.6 but it never got terrible.

Note: shoulder tired out…sore afterward but felt good with a stretch.

Workout catch up part n+1

Yesterday: I did some work on my outstanding paper (as in “overdue”) and the workout was: PT, 2 mile walk (warm), 1800 yard swim.

Swim: 600 of side/back (100 breast too)

200 of kick/swim (no fins)

5 x 100 swim, 100 pull (19:15)

slight shoulder soreness the next day.

Today: weights only; PT, pull ups: 5, 5, 10, 7-3, 7-3, 5 wide, 5 wide, 5 mixed, 5 mixed. Push ups: 30 incline, 30 decline, 4 x 10 during the banded walks.

bench: 3 sets of 10 x 134 Swiss bar

deadlift: 10 x 134, 10 x 184, 10 x 228 (note: lot of lumbar, but I felt GREAT afterward???)

curls: 3 sets of 10. rows 3 sets of 10 (light weight..focus on the back0

high incline 3 sets of 10 x 93