Things are still progressing slowly. As each week progresses, I know I am losing more endurance. I am trying to focus on the bigger picture and not let it get to me.
The weight training is going well. I am sticking with a mix of exercises from the P90X routines and throwing in some BOSU work. I am up to an hour on the bike which is good. I am keeping my fitness there. I am using the elliptical once a week and pushing myself. I am hoping this will help with the running endurance.
I have definitely lost a lot of my plyometric lungs. I performed some simple exercises at physical therapy and was winded on a few of the moves. This did not make me happy. I am up to 4.9 mph on the treadmill and it looks like I will be running at my next PT appointment. Yippy!!!
In good health,
Joe
www.eeathlete.com
joe@eeathlete.com
Wednesday, February 17, 2010
Tuesday, February 9, 2010
PT
First week of physical therapy in the books. I had the wrong impression. It definitely is work with some of it being difficult. I am hoping for a speedy recovery.
My workouts have been focusing more on cardio, what cardio I can do. I have been sticking with 2 days on the bike, 1 day in the pool, 1 walking workout, 2 days of strength training and 1 yoga workout. PT is two days a week, so I just use those as rest days.
I will set up a concrete schedule this coming week. I am trying to do as much triathlon training as possible, as well as keep my endurance up. My strength training days are going to be a mixture of exercises from P90X, P90X+ and Tony’s 1-on-1 workouts. I will also start posting some of my swim workouts as they will be becoming more intense.
In good health,
Joe
www.eeathlete.com
joe@eeathlete.com
My workouts have been focusing more on cardio, what cardio I can do. I have been sticking with 2 days on the bike, 1 day in the pool, 1 walking workout, 2 days of strength training and 1 yoga workout. PT is two days a week, so I just use those as rest days.
I will set up a concrete schedule this coming week. I am trying to do as much triathlon training as possible, as well as keep my endurance up. My strength training days are going to be a mixture of exercises from P90X, P90X+ and Tony’s 1-on-1 workouts. I will also start posting some of my swim workouts as they will be becoming more intense.
In good health,
Joe
www.eeathlete.com
joe@eeathlete.com
Monday, February 1, 2010
Uh-Oh
Today was 1 mile walk and Chest, Shoulders & Tri’s with Ab Ripper X. (Take a look at blogs from March 2009 for complete P90X, P90X+ and 1-on-1 workout overviews)
The only workout I have had in the past few days has been Chest, Shoulders and Tri’s with AB Ripper X. I started off with a 1 mile walk on the treadmill. The workout was a burner. I pushed hard and got out some good numbers without sacrificing my form.
And now, the bad news.
Well, not all that bad. The ankle is not broken, but is in need of more time to heal. It is a high grade ankle sprain. The doc was twisting my ankle in ways it shouldn’t be able to twist. The ligaments are not feeling too good. I cannot run or swim without the pull buoy. In two days, I will be starting physical therapy twice a week for 1-2 months. Things will be reevaluated after that.
So, for now, it will be all upper body stuff and lots of time on the bike.
In good health,
Joe
www.eeathlete.com
joe@eeathlete.com
The only workout I have had in the past few days has been Chest, Shoulders and Tri’s with AB Ripper X. I started off with a 1 mile walk on the treadmill. The workout was a burner. I pushed hard and got out some good numbers without sacrificing my form.
And now, the bad news.
Well, not all that bad. The ankle is not broken, but is in need of more time to heal. It is a high grade ankle sprain. The doc was twisting my ankle in ways it shouldn’t be able to twist. The ligaments are not feeling too good. I cannot run or swim without the pull buoy. In two days, I will be starting physical therapy twice a week for 1-2 months. Things will be reevaluated after that.
So, for now, it will be all upper body stuff and lots of time on the bike.
In good health,
Joe
www.eeathlete.com
joe@eeathlete.com
Friday, January 29, 2010
How Long
Workouts were rowing, elliptical, spinning, Shoulders and Arms with Ab Ripper X. (Take a look at blogs from March 2009 for complete P90X, P90X+ and 1-on-1 workout overviews)
Trying to get some cardio this week, I did some unorthodox workouts, at least for me.
I started off with a combination of rowing and the elliptical, 15 minutes each. Rowing was a bear. I kayak during the summer, but this was different. It worked a different group of muscles. My back was feeling it after about five minutes. It was great. After that, I jumped on the elliptical for a little bit. I kept it at a nice pace. I was able to get up to about a 6 minute mile pace, but I tried not to hold it for long. Over all, it was a halfway decent cardio session. Better than nothing.
Next was 20 minutes on the bike. I felt no pain here which was good. I stayed at a 16-18 mph pace. I didn’t want to push too much. I had the big chain ring in front and about 15 in the back. Another small cardio session that helped build my confidence slightly.
Shoulders and Arms were next up. This was a great workout. A+!!! I tackled this with everything I had. I went heavy on all exercises and I only had to take a couple mid-set breaks. I felt great when I was finished. I haven’t had a quality workout like this since before the injury.
Well, I have the ankle appointment in a few days. Hopefully the news will be good. Hopefully I am on the mend.
In good health,
Joe
www.eeathlete.com
joe@eeathlete.com
Trying to get some cardio this week, I did some unorthodox workouts, at least for me.
I started off with a combination of rowing and the elliptical, 15 minutes each. Rowing was a bear. I kayak during the summer, but this was different. It worked a different group of muscles. My back was feeling it after about five minutes. It was great. After that, I jumped on the elliptical for a little bit. I kept it at a nice pace. I was able to get up to about a 6 minute mile pace, but I tried not to hold it for long. Over all, it was a halfway decent cardio session. Better than nothing.
Next was 20 minutes on the bike. I felt no pain here which was good. I stayed at a 16-18 mph pace. I didn’t want to push too much. I had the big chain ring in front and about 15 in the back. Another small cardio session that helped build my confidence slightly.
Shoulders and Arms were next up. This was a great workout. A+!!! I tackled this with everything I had. I went heavy on all exercises and I only had to take a couple mid-set breaks. I felt great when I was finished. I haven’t had a quality workout like this since before the injury.
Well, I have the ankle appointment in a few days. Hopefully the news will be good. Hopefully I am on the mend.
In good health,
Joe
www.eeathlete.com
joe@eeathlete.com
Tuesday, January 26, 2010
Slowly
Workouts were Yoga X, Chest and Back with Ab Ripper X. (Take a look at blogs from March 2009 for complete P90X, P90X+ and 1-on-1 workout overviews)
I am slowly making my way back, but just to make sure, I have an appointment set up with the doc in a few days. I want to come back strong and make sure I do not cause more damage.
I did yoga as best I could. There were certain moves that I could not perform without risking too much on the ankle. Instead I just skipped them and did what I could. If this was a couple of years ago, I would have pushed myself to do it all even though it caused pain. This is another reason for my visit to the doc. I have been known to do stupid things.
Next up was chest and back. Again, I was coming back from some time off and I did not want to push too much. Also, my workouts are going to become less intense as I transition to more triathlon training. That being said, I kept up pretty close to the numbers from my previous C&B.
I am still all over the place on how to schedule the rest of my week. I want to get a few cardio workouts in without compromising the ankle. I am hoping to be able to ride the bike and maybe get another walk in.
In good health,
Joe
www.eeathlete.com
joe@eeathlete.com
I am slowly making my way back, but just to make sure, I have an appointment set up with the doc in a few days. I want to come back strong and make sure I do not cause more damage.
I did yoga as best I could. There were certain moves that I could not perform without risking too much on the ankle. Instead I just skipped them and did what I could. If this was a couple of years ago, I would have pushed myself to do it all even though it caused pain. This is another reason for my visit to the doc. I have been known to do stupid things.
Next up was chest and back. Again, I was coming back from some time off and I did not want to push too much. Also, my workouts are going to become less intense as I transition to more triathlon training. That being said, I kept up pretty close to the numbers from my previous C&B.
I am still all over the place on how to schedule the rest of my week. I want to get a few cardio workouts in without compromising the ankle. I am hoping to be able to ride the bike and maybe get another walk in.
In good health,
Joe
www.eeathlete.com
joe@eeathlete.com
Thursday, January 21, 2010
On The Mend
Workouts were Shoulders and Arms with Ab Ripper X and a swimming session. (Take a look at blogs from March 2009 for complete P90X, P90X+ and 1-on-1 workout overviews)
I am slowly coming back from my ankle injury. It has been two weeks and I still have some pain, but definitely not what it was. I am going to be careful with this one and start back very slowly. First, I will walk a mile or two and base where to go next on how I am feeling. I do not want to make things worse especially with triathlon specific training right around the corner.
I started back with a solid Shoulders and Back workout. I was able to go heavy and keep pace with my previous S&B workout. Looking back, I was actually very fresh. Maybe the time off was a blessing in disguise.
Next was some time in the pool. I wasn’t planning on using my legs at all. My workout consisted of 18 laps using the pull buoy, 9 with hand paddles and 9 without. After the first 7 or 8 laps, I really felt it in my chest and shoulders. I was able to get somewhat of an aerobic workout as well as upper body. After I was finished, I did 3 laps of running. This was the first time I have tried any pool running. It wasn’t easy, but it felt good to get some movement in the legs.
In good health,
Joe
www.eeathlete.com
joe@eeathlete.com
I am slowly coming back from my ankle injury. It has been two weeks and I still have some pain, but definitely not what it was. I am going to be careful with this one and start back very slowly. First, I will walk a mile or two and base where to go next on how I am feeling. I do not want to make things worse especially with triathlon specific training right around the corner.
I started back with a solid Shoulders and Back workout. I was able to go heavy and keep pace with my previous S&B workout. Looking back, I was actually very fresh. Maybe the time off was a blessing in disguise.
Next was some time in the pool. I wasn’t planning on using my legs at all. My workout consisted of 18 laps using the pull buoy, 9 with hand paddles and 9 without. After the first 7 or 8 laps, I really felt it in my chest and shoulders. I was able to get somewhat of an aerobic workout as well as upper body. After I was finished, I did 3 laps of running. This was the first time I have tried any pool running. It wasn’t easy, but it felt good to get some movement in the legs.
In good health,
Joe
www.eeathlete.com
joe@eeathlete.com
Wednesday, January 13, 2010
Confused
Today was an overall upper body workout. (Take a look at blogs from March 2009 for complete P90X, P90X+ and 1-on-1 workout overviews)
I had my first workout since the basketball injury. I figured even though I can’t do any cardio right now, I can still hit the weights. So that’s what I did. My initial thought was to do a P90X workout. Instead I went with an upper body workout, 4 sets per muscle group. It was frustrating not being able to do my kettlebell workout. I cannot have too much weight on the injury foot. It was also a perfect day to run outside. I tried to stay focused on my workout and not worry/think about the injury, easier said than done. I know the rehab process will be slow, but what are you going to do. I am going to try to get on the bike this weekend and spend some more time in the pool. It might be a good time to build these two disciplines with triathlon training right around the corner.
The remainder of the week is still up in the air. I am looking at fitting in another weight session and possibly a swim. I am not sure yet. My good judgment is telling me to rest a couple more days and my bad judgment is telling me to get moving.
In good health,
Joe
www.eeathlete.com
joe@eeathlete.com
I had my first workout since the basketball injury. I figured even though I can’t do any cardio right now, I can still hit the weights. So that’s what I did. My initial thought was to do a P90X workout. Instead I went with an upper body workout, 4 sets per muscle group. It was frustrating not being able to do my kettlebell workout. I cannot have too much weight on the injury foot. It was also a perfect day to run outside. I tried to stay focused on my workout and not worry/think about the injury, easier said than done. I know the rehab process will be slow, but what are you going to do. I am going to try to get on the bike this weekend and spend some more time in the pool. It might be a good time to build these two disciplines with triathlon training right around the corner.
The remainder of the week is still up in the air. I am looking at fitting in another weight session and possibly a swim. I am not sure yet. My good judgment is telling me to rest a couple more days and my bad judgment is telling me to get moving.
In good health,
Joe
www.eeathlete.com
joe@eeathlete.com
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