Jump to content

Exercise and Fitness: sticking to resolutions


Iskaral Pust

Recommended Posts

It's the most common mistake I've seen (and made, of course) in my HM runner's "career".

Once you see the agony people endure over the last 5km (or more) after making that mistake (or worse, endure it yourself) it really drives the point home. The only way to avoid such agony is if you've severely underestimated your fitness level when you made a plan for the race.

Link to comment
Share on other sites

And so I made 19k today, but it wasn't a good run, unfortunately. The weather was perfect, light frost, the sun was shining and... I struggled from the very beginning. No idea why. The average pace was 5:37, so I shouldn't be so sure I'm going to achieve my goal of 1:55:00 on March 5th after all. :( In fact with such a pace I would be very far from my goal.

Link to comment
Share on other sites

I did my first 'run' (more like a jog to be fair) this morning with my Garmin so now I'm no longer guessing how far I'm going. I did 3.6km in 20 minutes without stopping at all. I'm fine with that since I literally only went out today to warm up my muscles. Which brings me to my burning question: has anyone else suffered with Piriformis Syndrome?

I've had pain and reduced mobility in that area since October. The doctor says is isn't sciatica and I've had x-rays on my hips and lower back to rule out anything serious. From the two locations of the pain it looks to me as if it is indeed piriformis syndrome. I have been referred for physio and my first appointment is in a couple of weeks. In the meantime I am trying to stretch it every night. However, it is making my life a misery. It has severely impacted on the physical exercise I have been able to do since October and that in turn affects my general well-being and my quality of sleep. Recently I was unable to do anything for two weeks due to a pulled muscle in my neck/scapula followed by a cold. When I returned to Bikram yoga after that two week break my piriformis was agony to the point where even sitting down the wrong way on a stool in my lab made me scream and have to stand up immediately.

I am trying to manage it by doing an appropriate level of exercise and stretching (and taking ibuprofen, which does help but only while I take it) but it is just so bloody sore at the moment, it even hurts when I turn over in bed at night. Has anyone else gotten through this and is there anything else you think I should be doing to help myself? I am beginning to despair of it ever getting better. :(

Link to comment
Share on other sites

Yeah, I the first one is what I do every night. I try to make a point of doing them after hot yoga while I am still in the studio and everything is nice and warm.

I'm just feeling a bit crushed by it at the moment as it doesn't feel like it's getting any better at all. I had a really good yoga session around xmas time and felt like my range of motion (and ability to use those muscles) had improved... then the next week it was back to being as bad as it ever was and that's how it has been ever since. I guess I just want someone to tell me it will get better one day. I have lived with chronic lower back issues since I was in my late 20's and could still exercise ok with them, but this is a whole 'nother level of pain and discomfort to deal with.

Link to comment
Share on other sites

2 hours ago, Isis said:

Which brings me to my burning question: has anyone else suffered with Piriformis Syndrome?

I've never had the piriformis specifically diagnosed as the cause, but I do get problems with soreness, tightness and shooting nerve pain originating from the glute and lower back, especially after long periods of forced sitting like when I'm traveling. 

I do a lot of stretches to loosen those muscles, and use foam rollers.  I also try to fix any anterior pelvic tilt.  I also use a variable desk now so I don't have to sit as much when not traveling. 

Link to comment
Share on other sites

Saturday was an upper body session of bench press, pull downs, etc.  Good workout and I maintained my bench PB for the third consecutive session.  Some stiff triceps today though. 

Today was a lower body session of squats, dead lifts, leg curl and calf press.  I paid special attention to my hip angle in squats and dead lifts to make sure I wasn't tilting my hips backward slightly. 

Tomorrow I have a massage and my post-workout soreness will be painfully abused. 

Link to comment
Share on other sites

Heels are hurting worse again today. I really can't pinpoint what is triggering the damn things. Standing for long periods of time seems to do it, as well as doing too much walking around my home barefoot, but there isn't really a clear trend and I don't know which workouts are good or not. Frustrating. I may have to bite the bullet and go in to see a podiatrist. I'm just worried I'm going to spend a lot of money for them to tell me "Well, keep stretching it and resting and hope it gets better!" which basically seems to be most of the treatment short of surgery.

Link to comment
Share on other sites

2 hours ago, Starkess said:

Heels are hurting worse again today. I really can't pinpoint what is triggering the damn things. Standing for long periods of time seems to do it, as well as doing too much walking around my home barefoot, but there isn't really a clear trend and I don't know which workouts are good or not. Frustrating. I may have to bite the bullet and go in to see a podiatrist. I'm just worried I'm going to spend a lot of money for them to tell me "Well, keep stretching it and resting and hope it gets better!" which basically seems to be most of the treatment short of surgery.

I have low arches and I get foot pain if I go barefoot for any length of time on our hardwood floors at home, but not on good carpet.  I need to wear house-shoes with real support and structure.  I get lightweight deck shoes from Crocs that work well.  Regular slippers don't provide enough support.  But when I wear the right foot support I get no pain.

Also, have you ever had your stride evaluated?  Some people strike their heel too hard or at the wrong angle (pronated), or don't flex enough as they transfer weight from heel to ball. 

You can easily do your own research on plantar fasciitis -- it's relatively common --  but I thought more supportive shoes, correcting stride problems and using insoles or orthotics were common pre-surgery fixes, in addition to stretching the Achilles' tendon. 

It sounds like a really painful condition.  Best of luck with it. 

Link to comment
Share on other sites

I got to go to some morning workouts recently, and it feels great.

My crossfit box is close to my job so I can fit in a workout and be at work at 9 but unfortunately parking is a big problem in Belgrade city center so I'd have to rely on public transportation to get there which would mean I have to get up at around 5.30-5.45. It's a big problem, since I don't really handle not getting 7-8 hours sleep per night well.

Link to comment
Share on other sites

1 hour ago, baxus said:

I got to go to some morning workouts recently, and it feels great.

My crossfit box is close to my job so I can fit in a workout and be at work at 9 but unfortunately parking is a big problem in Belgrade city center so I'd have to rely on public transportation to get there which would mean I have to get up at around 5.30-5.45. It's a big problem, since I don't really handle not getting 7-8 hours sleep per night well.

Just gotta be sure to be in bed by 9.  A few days of getting 5-6 hours of sleep will eventually make you tired by that time.

Link to comment
Share on other sites

For as long as I can remember, I've had the same sleep patterns - go to bed relatively early (in recent years, most often around 11-12 p.m.) and get up relatively early (6.30-8 a.m. range, very rarely later than that, even on weekends and holidays), take afternoon naps about once or twice a year...

Changing that would require more effort than it would be worth, as great as those workouts may feel.

I might look into switching to early morning sessions when the weather gets a bit warmer and I can ride a bike to workout/work and back home, but I'll have to wait for that another couple of months at least.

 

Link to comment
Share on other sites

Switching sleep schedules is hell for me.  I know some people can do it but it's not for everyone. 

Last night before we out to dinner I got to the gym and did shoulder press, pull-ups, etc.  I also did a gentle (7mph) mile on the treadmill at the end.  Having effectively ended all cardio more than a year ago, other than an occasional swim, I'll try to reintroduce some here and there so that my aerobic capacity doesn't drop too far. 

Link to comment
Share on other sites

20 hours ago, Iskaral Pust said:

I have low arches and I get foot pain if I go barefoot for any length of time on our hardwood floors at home, but not on good carpet.  I need to wear house-shoes with real support and structure.  I get lightweight deck shoes from Crocs that work well.  Regular slippers don't provide enough support.  But when I wear the right foot support I get no pain.

Also, have you ever had your stride evaluated?  Some people strike their heel too hard or at the wrong angle (pronated), or don't flex enough as they transfer weight from heel to ball. 

You can easily do your own research on plantar fasciitis -- it's relatively common --  but I thought more supportive shoes, correcting stride problems and using insoles or orthotics were common pre-surgery fixes, in addition to stretching the Achilles' tendon. 

It sounds like a really painful condition.  Best of luck with it. 

I have high arches so I am worried that is part of it. I got better insoles for my work shoes and I think that has maybe helped but maybe not. The problem seems to be more hard surfaces than lack of support. I do need to do a better job of wearing shoes around the house. When I know I am going to be on my feet a lot I will, but sometimes I start to do something and get caught up and next thing I know my heels are screaming.

I have had a basic stride check and that was fine. I also completely eliminated running for over 6 months and am now running about 2 miles a week at the most and I skip that when my feet are hurting.

I don't think it is PF, and my general doc agreed, because I don't get the worse pain in the morning which is a very telltale symptom for PF. He thought it was probably achilles enthesitis. Based on where the pain is, it doesn't seem to exactly match the profile of any particular issue that I have found on my own, but they all have basically the same treatment plan. Which is why I don't know if it's worth it to got to a specialist.

Sigh. Thanks, it is a very frustrating condition. Just painful enough to make me miserable at times but without being so serious that I feel compelled to do anything drastic. I may just have chronic heel pain forever. :(

Link to comment
Share on other sites

getting back into jogging and after my first jog this week i felt absolutely dreadful for like 2 days after!??! stupid me...i didn't stretch or anything LMAO. just went for my second jog this week; was out for almost an hour. i took my old dog (he's 14) and at one point he was running with me !!! proud of him and feel honestly so great - genuinely want to get fit for myself for once and not because i think i have to (i mean...i do have to LMAO but still) feeling really good 

Link to comment
Share on other sites

Just now, Leap said:

5k PB again! 23:06. 8.1km in total, 4:57/km. ~150m of elevation. Pretty surprised to be honest as my run started much more slowly than Tuesday. Also very windy today, and not in my favour! Also one of those annoying runs where pedestrians/cars/fate keep getting in the way.

R.E: Sleeping patterns. I've always found that I function well off 5-7 hours sleep consistently. Given the chance though, I'll happily lounge in bed for 8-11 hours. 

 

@Theda Baratheon If you're looking to start jogging, I can't recommend C25K enough. I think structured programs are kind of hellish, but they've always worked really well for me, and it's only a 6 week commitment.

yeah im using that actually!!! well i didn't use it today woops lmao but i did the equivalent i left m phone at home 

Link to comment
Share on other sites

Continuing the theme of adding back into the mix some light cardio, last night I did 3x1km of rowing.  I kept each km faster than 4:00.  That's a lot less than the 5km I used to do without interruption, but it felt like a lot on my first row in over a year.

I felt some stiffness in my lats at first since this was the day after pull-ups, but overall it went well. Mainly a legs workout and definitely a cardio impact. 

I don't think I want to take running and rowing back to the levels I was doing just over a year ago, but doing some on rest days between weights could be good. 

Link to comment
Share on other sites

Saturday was bench press, pull downs, etc.  Great workout but sore triceps today.  I ran an easy mile on the treadmill again at the end.  I'm staggering and breathing hard after weights, so even a short, slow run feels like a lot. 

Unfortunately, no workout today.  I had planned on a legs session but got too busy with stuff ahead of our vacation trip tomorrow.  Hopefully the gym at the resort will be good because it's too cold for the pool.

Link to comment
Share on other sites

I've been sick for a few days now. Yesterday I had a coughing fit so bad that I sprained something in my lower back. It's not the spine, thankfully. It's muscles under the ribcage on the back.

Man, I have never felt so old as I did since that moment.

Link to comment
Share on other sites

Archived

This topic is now archived and is closed to further replies.

Guest
This topic is now closed to further replies.
×
×
  • Create New...