Serge's Blog » Injury

Workout and Cardio

admin — Thu, 24 Jun 2010 16:40:41 +0000

As I’m still not running I did a workout and elliptical. I should have done about 7 miles but didn’t have time because of the workout also. I’ll make up for it tomorrow morning and do a long one tomorrow. I did 3 miles in just over 24 minutes burning 430 calories. The workout was chest (dumbbell bench press, dumbbell incline bench and cross cables), abs (decline situps and hanging leg raises) and arms (cable curls and reverse cable pressdown). Was a great workout and now I feel all rejuvinated.

Elliptical :: ARRRRR and a workout

admin — Wed, 23 Jun 2010 17:12:06 +0000

Well I have to keep my mileage up but can’t run at the moment. I’m sure it’s all related to the imbalance I’ve developed as a result of the broken left ankle. Anyhow I’ve been reading and doing those hills in the half marathon and the skipping session last week I’m sure all contributed. Anyhow I wanted to get 4 miles in so I hit the elliptical after my workout. I did back (wide grip chins), arms (dips and dumbbell curls), shoulders and chest (barbell shoulder presses and dips) and abs (toe catches, elbow to knee crunches and decline crunches). Was a good workout and then hit the elliptical for 34 minutes. 600 calories and 4 miles. Feel much better now. Tomorrow I have to get 7 miles in on the elliptical and this weekend decide if I’m running or staying on the elliptical as I’ll be doing 13 miles.

Running Log :: Horrible Pain

admin — Tue, 22 Jun 2010 00:29:08 +0000

Well I moved my Sunday run to Monday to try and get a bit more recovery in. It really didn’t seem to help much. I even ran at a much slower pace running with Anne. I will tell you the Mandarin Buffet didn’t help any. Anyhow I’m going to have to do elliptical this week and see if it will help me stay strong and recover from this issue. If it doesn’t have to have it assessed and see where to go from here. I’m also fighting some bug and was hoping the run would help. I woke with ear aches and a sore throat.

Running Log :: Sore Shin

admin — Thu, 17 Jun 2010 16:38:47 +0000

Well my right shin is absolutly killing me. I tried to tape it properly but the tape came off around mile 1.5. It seems to have been working well up to that point but after it came off it was all down hill. I’ve got a rest day tomorrow but if it seems to still be painful Saturday I’ll lay up that day also and would even consider Sunday and Monday as rest days. We’ll have to play it by ear. Anyhow the stats tell the story.

Running Log :: SORE SHIN

admin — Wed, 16 Jun 2010 16:44:39 +0000

Ok I had to stop part way trough my run to just try and stretch my shin out a bit. I’m going to go have to get some sports tape and tape it up for my next couple runs. I’m not letting this get in the way of my training again. I have never had pain in the right leg before and I’m sure it’s all related to the overcompensation of the left leg ankle fracture. Anyhow I’ll do some shin taping and do more track and trail running. I did the half on the weekend on the road and todays run on the road and the pace on the weekend was quicker than it should have been over those hills. Need lots of rest, ice, elevate th leg and I should be able to get through this. I also shouldn’t have used the skipping rope last night at the gym.

Injury :: Prevention?

admin — Tue, 18 May 2010 16:48:37 +0000

Technicaly I’m not injured as I can still run even though otday I took an extra rest day as my IT Band is just so tight. It’s been getting increasingly tight because of the imbalance at the moment with left and right legs due to the ankle fracture. Well I just couldn’t take sitting here with this tight IT band that I just can’t seem to stretch enough or should I say relieve the pressure enough. I have seen in running articles and in Runners World Magazine the Roller which is used for this particular syndrome as well as many others and always thought how “idiotic”. Well today I had to try, I was desperate. I ran down to the local running room to pick up the Pro-Tec foam roller. We’ll I’ve just used it for the first time and I’m sure I’m going to have to do this very often and especially after my runs but just using it the one time seems to have taken some pressure off already. It is incredible how tight it was. Amongst the instructions it states “if your ITB is tight, this may be uncomfortable to perform”. Uncomfortable? Are they kidding, this was excrutiating. Says later as ITB becomes looser the exercise will become less “Uncomfortable”. To increase pressure at this point, extend the supporting leg. Well after 2 minutes it’s already relieved some pressure.

Running Log :: Beautiful Day.

admin — Wed, 24 Mar 2010 16:12:19 +0000

Went for a run during my lunch break and it went great. What a beautiful day out. Did a 3.5 mile run as that is all the ankle could bear today. I was hoping for a 5 mile run but that was to ambitious and would have left me needing more rest over a few days. Just have to try and get out every day with lots of ice after my runs. Anyhow did 3.5 miles in 27:27 for an average pace of 7:48 minute miles. My max speed was 6:18 minute mile but I’m sure that was comming down the hill around the hospital. Was a great area to run in. For recovery to be effective the running has to be fun so I’ll discover as many new routes as possible.

Running Log : you read it right

admin — Mon, 15 Mar 2010 22:01:08 +0000

Well today was first day running and what a feeling. Wasn’t super comfortable but didn’t kill either. I did 1.59 miles in 12:52 and there was a walk in there for about 40 seconds. The ankle was a bit sore as was the arch which relates to the posterior tendon. Achilies also was quite tight but it was all good. I’m just so happy to have done it. Not sure how long full recovery will take but I’m hoping that tomorrow I might be able to get out there again.

Workout :: Pool Closed (AGAIN)

admin — Mon, 08 Mar 2010 00:05:37 +0000

Well headed up the mountain for a workout and some swimming but again the pool was shutdown. They should refund me some money every time I’m there and the pool is closed because it’s far to often. Anyhow I got an awesome workout in and even did some light skipping to work on the ankle. I had an amazing workout starting with wide grip chins. Then hit the shoulders with some shoulder presses and this was my heaviest to date doing 140lbs for some serious reps. After that did some seated lateral raises. Tricepts were next doing cable pressdowns. After that I did seated row and headed in to the cardio room for an intense ab workout. Did toe catches with dumbell curls and skipping in supersets. Did elbow to knees, planks on ball more skipping. Was a great start to the ab workout. After the abs did more arms, some pushups, roman chair, dips, tricept machine, preacher curls. Was a great workout. Beautiful day~

Workout :: Physio Pool

admin — Tue, 02 Mar 2010 18:17:25 +0000

Well went for a workout and a physio session in the pool. I know what I need to do and that is keep my range of motion and not imobilize it while it heals. Trick is to try and limit the chance of continuing to injure it and to keep the swelling down. Well the pool water wasn’t very warm so that will help keep the swelling down… Anyhow started with the workout doing shoulders (shoulder press and seated laster raises), arms (cable pressdowns, dumbell curls, preacher curls), abs (hanging leg raises and toe catches) and some wide grip chins. After the workout headed into the pool for some lengths and to walk around in side the pool. Did front crawl and breast stroke trying to use my affected leg and ankle with out putting to much pressure on it with the kicking motion. Was great and I do feel much better than I did before going into the pool. I have to add the pool there is not to bad some days and other it’s beyond disgusting. Today it was pretty cloudy which indicates it will probably be closed down again and I hate when that happens.