Moving on up ...

Firedance wrote: »

no not me!, I was quoting what career move might say if she was up to what Anna thought she was

Don't think there was any recruitment going on there. I'd need to make a lot of improvement first

First thing to mention is that I got a batch of strengthening exercises from the physio on Tuesday, to include the single-leg squats that I got from my Walkinstown consultant at Christmas time. Most of the exercises are glut-based so the aim is clearly to build up my weak bottom during the September layoff. I have a reasonable dose of 3-4 times a week for these (plus calf/hamstring stretches every day) but I didn't get *nearly* that done this week ... . Otherwise things went well.

Tuesday, 25th Aug: 1600m swim: 800m breaststroke, 800m freestyle w breaststroke recoveries
Breaststroke felt easier than the previous couple of weeks; for the freestyle I was still taking the breaststroke breaks for lengths 1-5, but improved the pacing and got all of lengths 6-11 done as freestyle-only; some breaststroke in lengths 12, 13 because I had someone slower ahead ... final three lengths freestyle-only .

Wednesday, 26th Aug: Pilates

Thursday, 27th Aug: 1400m: 800m breaststroke, 600m freestyle with breaststroke recoveries
All but three of the freestyle lengths freestyle-only this time. Had planned for 800m freestyle but was pushed for time at the end and had to cut it short. Was in such a rush that I put on my shoes and socks in the cubicle without thinking and then got told-off on my way out for not wearing the blue covers .... (quite disappointed because I'd been a shining example up to then, had even been taking the covers home and re-using them on the next visit ...)
*Also*, calf and hamstring stretches, half the physio strengthening exercises.

Friday, 28th Aug: half the physio strengthening exercises
Did the sets of lunge dips and the sets of sideline leg lifts ... then got stuck on the single-leg squats again because they're so tough to do properly. Cramp in hamstrings when trying the bridge, so bailed on those too ....

Saturday, 29th Aug: 45miles cycle
Headed out along the coast in the sunshine, lovely sunny views, and made it out to North Berwick in 1hr 45mins. Then the return leg into a headwind, and very exposed for the first 10miles or so of this ... and I was racing to get back into town. So the return was tough and despite the rush it still took over 2hrs 15mins in this direction ... not so enjoyable but probably a decent contribution to fitness.

Sunday, 30th Aug: 32miles cycle
Today a shorter distance along the coast, and took things a bit easier, having a couple of stops along the way. Did a few errands around town when I got back to make the distance up to 32 miles...

Mood of Saturday and Sunday was generally a bit frantic, so the strengthening exercises never got done . Thought about doing them when I got back home at 11:45 last night but didn't have the mental strength. *Must do* (writing it here for the record) them Monday, Wednesday, friday and Sunday of the week ahead.

Another lighter week, but this week *not* because of dossing. Came back to Edinburgh on Monday night, but also returned to lots-of-work. So cardio of any kind, and strengthening of any kind, got ignored for a few days. Together with the wedding celebrations, ended up being a whole week off.

Anyway.

Thursday, 10th Sept: Pilates, 1600m swim: 800m breaststroke, 800m freestyle, calf stretches (but not hamstrings), physio strengthening exercises
Raced out of the office at 5:30 to Pilates, then after that headed straight for the pool. Got in full lengths for all of the freestyle lengths. The breaststroke section needed more resting at the side than usual - I *think* this is because I was working harder to improve my technique. Still don't have the legs and arms in the proper rhythm I don't think.
No time for the strengthening exercises .... but the last time I did them was a week before. So I forced myself to do them well past midnight in the hall of my flat :rolleyes:. Sooooo tough. Did not get the last of the 4 exercises done, but it was only the leg-raises from bridge that I skipped. I did the single-leg squats and that's the most torture important thing.

Friday, 11th Sept: (Y): 1800m swim: 800m breaststroke, 1000m freestyle, calf&hamstring stretching
Was tired after the "session" the night before but went off to the pool after work. Breaststroke went better today even though it's still not quite right. Am getting better at the freestyle now so extended that for a few extra lengths. Still veeeeeeery slow though.
Was sitting in the lounge around midnight and I started hearing scraping noises from the skirtingboards that stopped every time I stood up and walked around.

Saturday, 12th Sept: calf stretches (but not hamstrings), Physio exercises incl single-leg-squats
Plan for today was to take the bike out for 50 miles. Woke up and I was wrecked, all this cross-training and strengthening is tough on the body. Did not get out of bed till 11am and took a rest day.
An unproductive day and one of the few things I got done was a visit to my neighbour to discuss the scraping noises. I hadn't seen anything around my flat, but she told me she had poisoned a mouse a couple of months ago ... so I guess she did not get them all. Gave her a bit of advice on catching them with traps so hope she is going to get stuck in.
Anyway after a wasted day I eventually got round to the stretching and strengthening at 11:15pm. Worked all my way through the exercises, "saving the single-leg squats for last", and I was doing these from my bedroom door with the mirror up against the closed kitchen door opposite. Was a couple of reps into the 3rd set on the left when one of my house-guests limboed under the kitchen door & then slithered back under after I shouted. He made another go of it when I started back to re-do the rep. I was sweating and wobbling on my leg and puffing and panting so I think I will have given him a good fright. He will think he is dealing with someone very tough I think :cool:. He (and family) should be shaking in his boots tbh as I have some expertise ... I gained very useful experience when leading a very successful campaign against a community in another location about 8 years ago ... not to mention that my strategic advice to my brother turned-around a siege situation in his house a few months ago.
Skipped the 4-th set of the single-leg squats.

Sunday, 13th Sept: 7.04km/4.4miles in 55mins on AMT machine, 12:30 mins/mile!
Had been thinking I could do yesterday's cycle but the minute I woke up I knew it would not be happening (yaaawwwwn). So took myself round to the gym to check out this AMT machine; anyway it is just an elliptical which has gait a bit closer to real running. Did 55mins and it was tough. Started at 100 strides/min but by the end of the session was able to keep the stride rate up around 170/min. I was still yawning my head off in the sandwich shop when I went to buy my lunch after the gym...

No strengthening exercises this evening and even skipped the stretching. But the flat is tidy and the floors are gleaming and .... and now I wait.

Tomorrow is nearly a rest-day, Pilates and then the pub, yippee! (and I guess a late-night session doing the strengthening exercises)

Bungy Girl wrote: »

:eek:
I was going to suggest you get a cat, but you seem to have it well under control. Sure you weren't in the military in a previous life ??

Not sure I would prefer a cat to the mice, would have to think about that ...

(yawning at my desk)

Very tame week compared to other logs, still getting on with the cross-training but unfortunately the strengthening fell by the wayside this week . Has been very busy at work (still is) and I didn't have the "strength" (ha ha) to get stuck into the single-leg squats late at night ....

Monday, 14 Sept: Pilates, calf & hamstring stretches
(no strengthening )

Tuesday, 15 Sept: calf & hamstring stretches
(no swim, no strengthening ...)

Wednesday, 16 Sept: 1000m swim with "skills and drills", calf & hamstring stretches
(no ... (you get the drift))
I'd been meaning to start doing some drills for the swimming and noticed last week that there was a "skills & drills" entry at Wednesday lunchtime on the swimming pool timetable. Was thinking this would be a good way of getting an intro to the drills C_M has been mentioning, so booked myself in. Felt a bit wary leaving work for this but I had already skipped last night's swim, and the class was booked, so went along, did 10x50m to warm up and then the class. It wasn't really what I expected - not so much drills but getting a small bit of technique advice and then practising that and doing some lengths. Technique for the day was pushing off.
There were two groups and I put myself into the easier group ... and it turns out I am slower than most of them .... Anyway I think I will go again just to have the bit of structure to the week and maybe catch up with some of these retired ladies . I'll look up the Godel thread soon and try to do some of the drills by myself.

Thursday, 17 Sept: -

Friday, 18 Sept: 1400m swim: 800m breaststroke, 600m freestyle
Was getting a cramp in one of my right toes towards the end of the freestyle, and it wasn't settling back into place, so I got out early...

Saturday, 19 Sept: 52mile cycle
Saturday was half-marathon day here also, with the "Scottish Half-Marathon" taking place along the coast outside Edinburgh on my usual cycling route, starting at 11am. I had a friend doing her first half at this race and I made a plan that I would get up at 8am or so (yep, I was that deluded ..), head out along the coast for 20 miles or so, then turn round and get back to the 5-mile point to cheer, and then cycle back into town to make it 40miles or so.
Was well after after 10am before I left the house so the plan had to be changed; cycled out anyway and after getting 9miles out of town I was cycling on the HM-route and kept getting stopped by marshalls to be "warned" that I needed to cycle on the path instead because "the runners are coming" ... this was from mile 10/11 of the HM route so they would have been breaking the World record by 25mins or so. Negotiated my way to the 7mile point of the route and pulled into the side to wait for the runners... saw the front-runners, noticed a bunch of other people I know, never saw my friend at all and then as it went past 12:30 I was getting really fed up. Had deliberately pulled in near the "John Muir Trail" so I was able to make an escape along that path for a couple of miles to the turnaround of the HM route ... hard to cycle on some sandy bits but an exit route at least. Then I continued along the coast all the way to North Berwick and even a bit further to Tantallon Castle (a record) before turning for home. Bit of a headwind after that, but less than usual, and it was a lovely cycle in the sunshine.
Overall bit easier than usual because of the hour watching the HM and then having an ice cream in North Berwick. Was also stopping to take photos from time to time ... there are a pair of Chimney stacks from the old Cockenzie power plant which mark the skyline of East Lothian from far out (like the Poolbeg chimneys for Dublin). They are going to blow them up next weekend ... am quite fond of them since I've been doing these cycles along the coast and will be sorry to see them go.
I was passing other cyclists from time to time and got some big smiles. And was wondering whether the community of cyclists is more welcoming than running .. but then, it's not usually like that when I've been cycling out this way ... then realised that it was the 18C sunshine making a difference.
(later ... friend came in at 2hr26 and was very happy with her first HM)

Sunday, 20 Sept: nothing *yet*
Going to skip the swim and in place will do the strengthening exercises (*prioritisation*). No 50m lanes on Sunday anyway ..

Oh, yes, the *foot*. Pretty sure now that it was the elliptical last Saturday which caused it to be sore last week. Problem is that whenever you're getting any decent cadence on these things you end up with the toes pressed against the front of the casing .. so (as if I needed an extra reason) I'll stay away from the elliptical for the next while.
Anyway, past couple of days the foot feels better and I think I might be returning to the physio with a nearly-cured metatarsal . Still feels slightly different to the right foot when walking.

Came into work this afternoon to clear some stuff off my desk & have spent about 2 hours online. Better get onto it.