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Fitness and Training => Training Journals => Topic started by: Rickety on July 31, 2006, 03:49:39 PM

Title: Rickety's journal
Post by: Rickety on July 31, 2006, 03:49:39 PM
For lack of a better spot, I'll introduce myself here as well as start my log. I read about parkour in a movie review for District B13, searched for it online, and was immediately smitten. I gave it a couple days to stew before deciding that it was something I wanted to do rather than just something to enjoy others doing. I started messing around...

...and while I had some fun, I quickly bumped into a disadvantage of being an out-of-shape 36 year old in an activity practiced mostly by fitness freaks around age 20. So, now I've got shin splints and I gather that means no running or jumping for a couple weeks at least. I'm laid up really before I've started.

Any advice on dealing with shin splints would be appreciated. Meanwhile I've purchased some extremely squishy shoes (Absorb), and put even squishier insoles (PolySorb) in them, in the hopes of saving my shins / ankles / knees / back. (They feel bizarre to me, since I feel that less is more as far as shoes go, and so the most shoe I've worn in 20 years have been Chuck Taylors.)

I spent a little while with a friend who's experienced in teaching various exercises (yoga, pilates, some other stuff), and studying to be a personal trainer. She did a sort of evaluation, so now I have a feeling for what I short work on. As of now:
* Balance: Good
* Upper body: OK (This was based on pushups. Pullups are still hell for me.)
* Abs: OK--mixed bag, depending on which abs we're talking about
* Legs(thighs): not good--I've had a lot of strength there before from biking, so I'm sure I can get that back.
* Flexibility: I'm rigid like an old man.

So, stretching's certainly a primary goal. And I guess for the next few weeks I'll need to find some other workout than running or jumping, and see how my shin splints get. Working on the abs which are weak (upper and oblique)

Any suggestions on what I can practice? I think rolls are probably safe.

So, current status:
- I'm in terrible shape
- I can't run or jump for a while.

My current stretching routine, twice a day:
-4 minutes of forward bends (sitting)
-3 minutes of split (standing)
-1 minute of "cobra" pose
-2 minutes of achilles stretch per leg

I've thrown some ab stuff in there as well, and my achilles stretches and splits give me some leg workout.

Not much of a regimen is it? Alright, this is all new to me. While I've been athletic before, I've never had "trained" as such, I just swam or biked a lot and so got in shape. This is much more a whole-body thing, and (for me at leat) will be much more about technique. And I'm much more likely to hurt myself. So I'll figure this out as I go.
Title: Re: Rickety's journal
Post by: Rickety on July 31, 2006, 06:33:25 PM
Right, so some goals:

* Be able to touch my toes without *any* pain.
* 5 pullups (currently 2)
* 1 minute 1 arm hang for each arm (currently ~20 sec)
* Fix up shin splints
* Keep developing training plan
Title: Re: Rickety's journal
Post by: Rickety on August 01, 2006, 06:52:51 AM
Last night:

Bought convenient ice pack for legs

This morning:

Flexibility:
Strength:
* cheated by giving myself a little boost with toes

Practiced rolls on grass, woodchips, and squishy playground rubber: ?/25/9/0  (tried/recognizable/halfway decent/good)

It seems I've got two big problems, both likely fear issues: (1) I often don't have enough forward momentum--it's hard to convince myself to lunge at the ground to start the roll. (2) I often wind up rolling from shoulder to the same-side hip.
On the other hand, I was pleased to find that I can do at least as well rolling off my left shoudler as my right.

Did some climbing / squirming / balancing at the playground, so long as it didn't require jumping or landing
Title: Re: Rickety's journal
Post by: Rickety on August 02, 2006, 08:20:25 AM
Last night:

    * nothing

It seems that with the hanging, pull-ups, and rolling yesterday something messed up my right shoulder. Dang! More things I need to rest, so fewer things I can do. Hmmm.

Anyway, that ice pack I bought for my shin splints spent a lot of time on my shoulder last night instead. It definitely feels better this morning, but I'm going to let it rest more.

So, not much this morning:

Flexibility:

    * 4.5 minutes forward bend (sitting)
    * 4 minutes of split (standing)
    * 3 minute achilles stretch each leg

Goals for today: Get road bike road-ready, get to sleep by 10pm.
Title: Re: Rickety's journal
Post by: Rickety on August 04, 2006, 03:37:38 PM
Last night:

Flexibility:
    * 30 "Tai Chi Twists"
    * 4.5 minutes forward bend (sitting)
    * 4.5 minutes of split (standing)
    * 2.5 minute achilles stretch each leg

Strength:
    * 15 "cross-crunches" each side
    * 15 "body squats"

Today:
    * 30 "Tai Chi Twists"
    * 4.5 minutes forward bend (sitting)
    * 4.5 minutes of split (standing)

Bike's inflated, going to try it tomorrow. Shoulder still out-of-whack, but still feels like just muscle soreness. Shin splints maybe getting worse, even though I'm resting them. Hmm.

Title: Re: Rickety's journal
Post by: CyanideSoda on August 04, 2006, 03:59:56 PM
Awesome. I'm glad your really into it. I don't really have anything to say, i just wanted to give you sympothy on your shin splints, and shoulder. And keep it up.  :)
Title: Re: Rickety's journal
Post by: Rickety on August 05, 2006, 10:45:17 AM
Thanks, Cyanide! Encouragement is great. Plus it reinforces my reason for posting this journal... if I think someone might be looking, then shame will help keep me from slacking.

Last night:

Flexibility:
    * 30 "Tai Chi Twists"
    * 4.5 minutes forward bend (sitting)
    * 3.5 minutes of split (standing)
    * 3.5 minute achilles stretch each leg

Strength:
    * 15 "body squats"

This morning:

Flexibility:
    * 4.5 minutes forward bend (sitting)
    * 3 minutes of split (standing)
    * 2 minute achilles stretch each leg

Biked ~10 miles, then got flat, so walked the last mile home in stocking feet.
Title: Re: Rickety's journal
Post by: Rickety on August 06, 2006, 10:45:22 AM
Last night:

Flexibility:
    * 30 "Tai Chi Twists"
    * 4.5 minutes forward bend (sitting)
    * 4.5 minutes of split (standing)
    * 3 minute achilles stretch each leg
    * 1.5 minute "cobra"

Strength:
    * 15 "cross-crunch" each side
    * 15 push-ups

This morning:

Flexibility:
    * 4.5 minutes forward bend (sitting)
    * 4.5 minutes of split (standing)
    * 3 minute achilles stretch each leg
    * 1.5 minute "cobra"

Strength:
    * 12-12-16 push-ups

Drilled rolls on grass, with mixed results. Better on my left shoulder than my right, I think because fear was hindering me on the right. This morning was much better about rolling from left shoulder to right hip. However, I'm pounding my shoulder a lot more than I think I should. Progress in any case.

Title: Re: Rickety's journal
Post by: Rickety on August 08, 2006, 09:35:40 AM
Last night:

Did a little of the APK warmup:

Flexibility:

abs: 2 minute curl-up

This morning:
Nothing! Boo! I've got to manage my sleep better.
Title: Re: Rickety's journal
Post by: Rickety on August 11, 2006, 07:05:58 AM
This morning:
   * 30 "Tai Chi Twists"
   * 20-20-20 body squats
   * 5-5-5 reverse pullups
   * 13-13-13 pushups
    * 4.5 minutes forward bend (sitting)
    * 1.5 minute "cobra"
Title: Re: Rickety's journal
Post by: Rickety on August 12, 2006, 11:19:30 AM
This morning:
   * 20-20-20 body squats
   * 13-13-13 pushups
   * 3-3-3 dips
    * 4.5 minutes forward bend (sitting)
    * 3 minutes split
    * 1.5 minute "cobra"
    * 2 minutes achilles each side

Practiced rolls, slowly getting better. Rolling from left shoulder is still better than from right, I think still because of fear rather than anything physical. Did some straight forward rolls just to see if I could--I can! They're fun.
Title: Re: Rickety's journal
Post by: Rickety on August 15, 2006, 07:04:08 AM
This morning:
   * 20-20-20 body squats
   * 15-15-15 pushups (that's it for me for now)
   * 5-5-5 reverse pullups
   * 1.5 minute "cobra"
   * 4.5 minutes forward bend (sitting) -- My hamstrings are weirdly tight yesterday and today, no idea what I did to cause that.
Title: Re: Rickety's journal
Post by: Rickety on September 11, 2006, 07:30:23 AM
Apparently I have no shame.

Anyway, my training regimen has been very scattered; not dropped but inconsistent and not systematic. I'm going to work on getting it back to a bit more ordered. I have still been getting more fit; belly is shrinking, strength is increasing, rolls improving, everything else still sucks :(, shinsplints still a major nuisance.

I definitely need to get back to more stretching in addition to the strength stuff.

I've started working on handstands by "walking" up a wall.

Since gear pushes it so hard, and I've read good things elsewhere also, I started experimenting with fish oil starting Saturday morning 9/10/2006. I'm pretty sure it's not something I want to do long-term, but we'll see if I can tell it's doing anything for me. Taking 6g/day--2 pills at each mealtime. Tweaking diet in some other ways as well.

Title: Re: Rickety's journal
Post by: CyanideSoda on September 11, 2006, 01:04:46 PM
Lol. WORK. For me i prefer just to do parkour more often, then to workout alot. Also i started taking fish oil, multivitamens, and eating more protien. It makes me feel much better.
Title: Re: Rickety's journal
Post by: Rickety on September 12, 2006, 02:45:27 PM
Ach! I'm being mocked!

Yeah, I'd rather be playing than working at this. Really the draw of parkour for me is that it looks like crazy fun, and any practical results/application are just a bonus.

However, I'm in such crappy shape still that I can't just do much, so it's conditioning for me until I'm in better shape for playing--or until I figure out better ways to play which don't require use of my many weaknesses.

Yesterday & Today:

There's actually a par course at a local  park, so I'm starting to play at that. barefoot in the grass between stations, doing those stations which seem like a good idea. I've started practicing precisions at one. They're a lot harder than they look. Shoulder hurts, so I skipped a lot of arm stuff and rolling for today. And I still can't jog, even barefoot in the grass. But I did QM between some of the stations.

Title: Re: Rickety's journal
Post by: CyanideSoda on September 12, 2006, 07:09:48 PM
Well i'm going to work thru this with you. I used to be crazy out of shape, and crazy overweight. Now i'm just a little over weight, and there's lots of muscle under there.

So what can you do? Where lie your strengths?
Title: Re: Rickety's journal
Post by: Rickety on September 13, 2006, 10:47:15 AM
So what can you do? Where lie your strengths?
Hell if I know. I'm quite stubborn.

I'm old relative to most of the folks getting started, and I've never done anything like this before--no significant martial arts or gymnastics background, or even running, for instance. The two athletic things at which I've been fairly strong are swimming and cycling, which are very different.

So, I'm really getting oriented. Thanks for the offer of help, but it's early enough that I'm very clueless.

I think for me the next step is getting into simple vaults, to whatever degree it seems like I can without exacerbating shin splints.

Today--

Hit the par course again, some QM. Right shoulder and hip hurting somewhat, so mostly skipped rolling and only one set of pushups. Did lots of abs and some reverse pullups. Walked on heels a bit, hoping to help shinsplints.
Title: Re: Rickety's journal
Post by: CyanideSoda on September 13, 2006, 12:29:49 PM
Whatever. Keep posting your journal. I'll keep reading it.
Title: Re: Rickety's journal
Post by: Rickety on September 15, 2006, 10:06:04 PM
Thursday and Friday I gave my body a rest. Had lots of little pains (left wrist & hand, right shoulder, right hip). Also they were very heavy brain days.

Hopefully this means that I'll be well rested and ready to pick something up at my first jam tomorrow (Tucson)!

Just stretching tonight, and a few body squats.

Title: Re: Rickety's journal
Post by: Rickety on September 17, 2006, 08:45:37 PM
Yesterday had fun at the jam organized by TeamMoZ. Worked on vaults a bit, watched a lot, met nice folks. This'n'that... bashed one of my shins so that I got a great big bump, but I'm pretty sure it's not actually a big deal. Just a moderate bruise.

Today, right hip/back, left hand & right shoulder still tweaky. Shoulder didn't keep me from doing pushups, but I did them with fists instead of palms because of my hand. 15/15/15. Lots of body squats--I think they're stretching out my hip/back. Stretches--achilles & front bend particularly. uncounted cross-crunches.

I'm starting to incorporate calf raises, and whatever you'd call those ankle things from the Titanium Ankles video, again, throwing stuff at my legs hoping to speed shinplint recovery and prevent recurrence.

Hopefully I'll find time to play in the park tomorrow.
Title: Re: Rickety's journal
Post by: Rickety on September 19, 2006, 01:56:24 PM
Bah, humbug!

Back seriously freaking out. Gnarly muscles spasms today. Little things like moving my foot from the accelerator to the brake can hurt like hell, never mind actually getting in or out of the car.

I'm taking big doses of ibuprofen, using a heat pad, and resting.

Blah.

Title: Re: Rickety's journal
Post by: CyanideSoda on September 19, 2006, 06:15:37 PM
Dude you might want to go to the doctor. Your joints sound really messed up.
Title: Re: Rickety's journal
Post by: Rickety on September 20, 2006, 10:14:13 AM
Dude you might want to go to the doctor. Your joints sound really messed up.
Thanks, but nah. I'm pretty sure this is just the nature of trying to do something which is intense relative to my level of fitness. It's a learning curve, and fitness curve. I have to learn my limits, and expand them.

The back feels a bit better today, though still significantly off. So, it turns out my back is weaker than I'd thought and I need to incorporate more back exercises into my regimen. I'll see what I can figure out in that regard.
Title: Re: Rickety's journal
Post by: Rickety on September 27, 2006, 09:09:46 AM
OK, still here, still intent. However, the last week has been a week of sloth. It's been at least partly sloth with a purpose, as I need to rest some injuries and I don't know which exercises are safe for what.

Injury status:

So, upcoming exercise will unfortunately be largely of a therapeutic nature. I still have to figure out what exercises are going to be helpful rather than harmful.

Interestingly, since I've been slothful my diet has gone to hell also--I'm hungrier, and hungrier for more crap. This is evidence for my theory that when I exercise regularly my diet largely takes care of itself. I wasn't sure about this, since I formed the theory when I was much younger.

Minimum goals for today:
[/list]
Title: Re: Rickety's journal
Post by: Eric Kropp on September 27, 2006, 03:38:34 PM
Here is a tip you'd like.  Once your shin splints are fully healed, just walk around your house or yard barefoot on your heels.  It helps a ton with preventing shint splints.
Title: Re: Rickety's journal
Post by: Rickety on September 27, 2006, 03:58:24 PM
Here is a tip you'd like.  Once your shin splints are fully healed, just walk around your house or yard barefoot on your heels.  It helps a ton with preventing shint splints.
Yep! I saw that suggestion before. I tend to be barefoot as much as possible anyway, so I'll incorporate that with the other stuff. Thanks!
Title: Re: Rickety's journal
Post by: Rickety on September 27, 2006, 04:20:51 PM
Today:

body squats -- at the bottom, they hurt my back. I'll decide whether to do them at all, maybe by doing a smaller motion, or to avoid them until the back feels better. Possibly do wall-sits as partial substitute.

pushups -- hurt left hand/wrist if palming the ground. It's OK if I use fist on the ground (on something soft). I *think* back is OK, but I'll need to try it a little more to figure that out. Likewise, I'll need to figure out if it re-aggravates the shoulder.

cobra -- so-so for wrist, seems fine for back & shoulder.

cross-crunches -- Fine to left, odd to right. If I do them carefully back's OK, if I don't it isn't.

calf raises & ankle raises -- don't bother anything, hopefully will help shin splints.

front-bend feels good.

I'm going to leave it at that for today to see if there's any backlash.
Title: Re: Rickety's journal
Post by: Rickety on October 17, 2006, 05:08:15 PM
Been a while

Today:
-6 Sun Salutations in the morning
-3 times during the day, 50 ankle raises, and a number of calf raises (balance is the trick on the calf raises).

Injury status:
- Shin splints seem much improved, though I haven't pushed it yet. Going to start some barefoot running shortly.
- Right shoulder doesn't bother me in most circumstances, though it stll feels tweaky after exercise (I generally feel it when I've exercised, and I'm using that arm to hold my kid).
- Left wrist definitely still off.

I'm going to try adding glucosamine to my vast pill consumption and see what that does for me. I'm pretty sure I'm ready to stop resting so much and start pushing a bit more again.

I met Jiminy in the park on Sunday, and it was fun to meet a fellow aspirant. He should have kongs down any day now, but I'm still a good ways off. He showed me lots of crazy exercises. In fact, my abs are still a bit sore (in a good way), I think from those hanging-crunches or whatever the hell you'd call them.
Title: Re: Rickety's journal
Post by: Rickety on October 18, 2006, 01:08:11 PM
Today:
-6 Sun Salutations in the morning
-2 times during the day, 50 ankle raises, and a number of calf raises--probably more still to come.
-Some of the park par-course, including barefoot running. Woohoo!

Injury status:
- I could feel that I had had shin splints when I was running, but it didn't significantly screw me up. I didn't push it really hard, so hopefully I'm not pushing things backwards again.
- Right shoulder didn't interfere with exercise, can still feel it.
- Left wrist interferes a bit with the sun salutations, makes interesting snapping noises when I rotate it.
- I can feel my back a bit again today. Not a problem yet, but I'd rather not even feel the weirdness, so I'm not pushing it.

3g glucosamine added to my breakfast regimen

My time resting has had quite an impact, I can't do pushups for crap.

Need to re-evaluate goals.
Title: Re: Rickety's journal
Post by: Jumpin Jiminy on October 18, 2006, 02:04:07 PM
Hey Rickety, those were hanging Knees to Elbows (K2E).  I need to work those a lot more, actually rather do those than crunches or situps due to prior tailbone bruising.  That was a good day other than the wet grass making rail precisions impossible.
I was thinking about your back, reminds me when mine was similar.  I then started doing a lot of one leged straight leg dead lifts with no weight or ten pounds.  It improved my hamstrings and lower back strength a bit.  I think they may be called King Dead Lifts (DKL).  Are you going to get or make a set of rings?  I saw some great plans for homemade ones using heated pvc on crossfit.com.  Haven't tried the kongs since but may try again in a couple days due to overtraining for the past two weeks.  Stick with it and you will keep improving and having more fun.
Title: Re: Rickety's journal
Post by: cgpk-0 on October 18, 2006, 06:25:04 PM
hey have im moving back to phoenix what part are you moving to and how old ru
Title: Re: Rickety's journal
Post by: Rickety on October 18, 2006, 06:48:56 PM
hey have im moving back to phoenix what part are you moving to and how old ru
I'm in North Phoenix--7th St. & Union Hills (nearish to I-17 & 101). And I'm 3 times your age! Wow.

I might start spending more time near ASU main, though, in which case we should meet up. I still completely suck, but that doesn't stop me from wanting to meet other traceurs.
Title: Re: Rickety's journal
Post by: Rickety on October 18, 2006, 06:59:12 PM
That was a good day other than the wet grass making rail precisions impossible.

I tried those a bit again today, and decided it wasn't so much the wetness as my crappy balance! Today was perfectly dry.

I was thinking about your back, reminds me when mine was similar.  I then started doing a lot of one leged straight leg dead lifts with no weight or ten pounds.  It improved my hamstrings and lower back strength a bit.  I think they may be called King Dead Lifts (DKL).

The back is a big motivation for doing the sun salutations, I've been advised that they can be a big help. As for the King Deadlifts, wow, those are not quite as crazy as pistols. Tricky, but I'll try to do them at least some of the time. Thanks!

I'm thinking of getting rings. Not sure about making, since I don't have a heat gun, and don't want to buy one for a single project. On the other hand, my wife loves tools, so she'd probably think it was great. Or maybe I could figure out how to use a more available heat source. Hmm. I really liked the rings that you had--strong, the straps were long and easily adjustable. So I might wind up purchasing rather than making. But rings seem like they'd be a great addition.

Can one practice muscle-ups at all sanely with rings?

We need to find a good place to try the duct-tape underbar practice. let me know if you see anything at a different park.
Title: Re: Rickety's journal
Post by: cgpk-0 on October 18, 2006, 07:24:52 PM
ok so your like 39 wow i feel like a dumbass :P
Title: Re: Rickety's journal
Post by: Rickety on October 18, 2006, 07:40:29 PM
OK, not quite 3 times--I'm 36. No reason to feel like a dumbass, though!
Title: Re: Rickety's journal
Post by: Jumpin Jiminy on October 19, 2006, 07:57:42 AM
Muscle ups can be assisted with bands or jumpin and slow negatives.  I got one today at chin height.  A little higher each time.
As for heating the homemade version, they said heating in an oven at 350 for a 30 minutes or more.
I will keep an eye out for assisted underbar areas.  Maybe a short pullup bar would do, in that case there is one at Cactus park.
BTW, I may be 40, but I feel 25 today.
Title: Re: Rickety's journal
Post by: Rickety on October 19, 2006, 08:11:32 PM
Today:
-6 Sun Salutations in the morning
-2 times during the day, 50 ankle raises, and a number of calf raises

Not enough! Must do more!

I did buy a jump-rope.
Title: Re: Rickety's journal
Post by: Rickety on October 24, 2006, 04:46:53 PM
Today:
- 2 times during the day, 50 ankle raises, and a number of calf raises--possibly more later.

Ran some of the par-course at Deer Valley Park. Running bothered shin splints some, so it was off-and-on (barefoot on the grass). Did some of the other stuff along the way.

I'm amazed how fast fitness fades. I can't manage 3 sets of 13 pushups anymore. Dang.

Shoulder, back & wrist--I didn't notice shoulder at all today. Wrist I noticed slightly. Back I felt this morning, but not while exercising.

Later:
- Another round of ankle raises / calf raises, generally do calf raises unti I lose balance, usually around 25 now.
- 5 mins forward bend
- 3 mins achilles, each leg
- More pushups 12/12/12

Upcoming?
- I subscribed to the WOD
- I should think about incorporating Tabata & ladder structure to some exercises
- Start some King Deadlifts
- Figure out goals
Title: Re: Rickety's journal
Post by: Rickety on October 26, 2006, 04:46:20 PM
Today:
- 3 times during the day, 50 ankle raises, and a number of calf raises, managed ~ 45 before losing balance
- 6 sun salutations, also 2 during warmup & 2 during cooldown at par-course run
- a few bouts of 13 pushups
- a few bouts of 20 body squats

Ran some of the par-course at Deer Valley Park. Overdid it a bit. Slight improvement in balance at attempted precisions.

Did I mention that I hate shin-splints? I may have gone back to making them worse, dammit.

Shoulder, back & wrist--No noticeable trouble with shoulder, can feel back, but it didn't bother me. Wrist still makes popping noise, but hasn't hurt or hindered anything. I'm making sure to stretch wrists before & after workouts now.

Need to stretch more tonight. Tomorrow will probably take it easy pre-Saturday-jam.
Title: Re: Rickety's journal
Post by: Rickety on October 30, 2006, 01:40:50 PM
Friday, nothing but ankle & calf raises

Saturday: Jam in Tempe with locals & TeamMoz. Lots of folks! Jiminy was there. Thanks to motive & Rek for organization!

Again, I learned a little, tried some stuff I wouldn't normally have tried, and got some pointers.

Some things I learned:
- I have a little more power in my precisions than I thought (I still have no precision, but I knew that already).
- cat-leaps are easier than they look, but getting over the wall once you've landed is harder than it looks.

I decided to experiment with rolling on concrete. just from crouching or standing, not a real landing. I've learned that my rolls are even worse than I thought. While I knew I sometimes hurt my shoulder and back a bit, rolling on concrete I realized I was also bonking a piece of spine. Ick! So, it's good to know for the moment that a roll might be worse than nothing for me.

Sunday: Rest, nothing but ankle/calf raises.

Today:
- Ankle/calf raises. I might soon start incorporating extra weight into the ankle raises,or maybe extra weight a couple days a week.
- A few sun salutations
- Played at the park with my son, so I couldn't run around much. Tried short-distance precisions, and I still suck, but a bit better. A bunch of pullups (2 pullups, 5 times).

Injury status:
- Everything seems a little worse after the jam, but not critically. I can feel weirdness in the shoulder again. Back's a bit tweaky, I think pullups today were too much for the back, actually.

Diet:
- I'm adding (skim) milk back into my diet for the first time in years. Something tells me my skeleton could use the calcium given the pounding I'm starting to give it.
- Fish oil tends to be 2g with breakfast, rather than with every meal as I'd started out.
- Still taking glucosamine with breakfast
- Diet radically improved from a few months ago. Less crap, more greens.

GOALS??
- Not sure how to make this concrete, but my fuzzy goal is movement rather than fitness. Keeping it fuzzy for now, my goal is to practice vaults a bunch.
Title: Re: Rickety's journal
Post by: Rickety on October 31, 2006, 03:44:17 PM
- ankle/calf raises. Usually these days 40 calf raises before balance or stamina gives out.

6 sun salutations for warmup
40 burpees, 10 at a time with rests in between. Around 30 minutes for all of them.

There's a giant basket of candy in the other room. Unless a lot of kids show up at the door, my diet's going to hell for a day or two.

Goals:
- Vaults and rolls
- Vaults: While fitness and technique qre certainly issues, fear is the biggest issue here. I'm going to mostly skip kongs, as I gather they're hard and concentrate on getting over the fear for simpler vaults.
- Rolls: Need to learn to roll on concrete safely.
- O yeah, and start getting up over a wall from a cat-leap.
Title: Re: Rickety's journal
Post by: Rickety on November 01, 2006, 03:35:26 PM
- ankle/calf raises

6 sun salutations and some stretching for warmup
APK WOD
- handstand pushups, dips, pushups
  - 5, 5, 6
  - 3, 3, 5
  - 3, 2, 5
  - HSPU against tree, sorta vertical, limited motion
  - maybe 10 minutes, maybe 12?

Eating lots and lots of chocolate before working out is a bad idea.

Went to the park, but didn't do much of the par-course. Did the jumping station. Tried to kong onto a picnic table and realized I was pretty much just jumping onto it. O well.

Jogged a bit (barefoot on grass)

3 soccer-field sprints, with 2 rounds of knees-to-elbows (3 & 2) in between. At this point realized some odd numbness in my right hand wasn't fading so decided to take it easy.

stretching & 2 sun salutations for cooldown. Basketball players yelled "Yoga is gay!"

Inury status:
- numbness is weird, will need to see if it recurs
- right shoulder has been a bit sore again since Saturday jam, but it didn't interfere with workout today.
- wrist seemed fine today
- back is still noticeable, but not a problem.
- shin splints definitely getting better. I was really worried I'd reversed progress at jam. Today I could still tell shin splints were there, but running was better than last week. More jogging, more sprinting, less pain.

Goals?
- Didn't work towards goals.

Edit: Forgot: I surprised myself with 15 reverse pullups, although some were pretty sloppy.
Title: Re: Rickety's journal
Post by: Jumpin Jiminy on November 02, 2006, 07:17:36 AM
Great work!  Keep it up.  I almost went to the same park to work on vaults today, will put it off 'till tomorrow.
Title: Re: Rickety's journal
Post by: Rickety on November 02, 2006, 07:09:21 PM
Bah, little today

Numb finger's got me worried, but I should have done more anyway.

Did ankle/calf raises
Title: Re: Rickety's journal
Post by: Rickety on November 03, 2006, 04:16:44 PM
So far, only 1 set of ankle/calf raises today. Need at least one more. Haven't figured out the best way to add weight to ankle raises yet.

Highly wimpified version of WOD:
- 6 sun salutations for warmup
pullups, dips, squats:
- 2, 2, 50
- 2, 3, 50
- 2, 3, 50
Not sure of time. 8-15 minutes

Pullups were harder than usual today. Dips seemed easier. Did two more sets of 4 dips afterwards.

QM one length of soccer field, with a lot of pauses--leading to new goal.

Injury status:
- May have overdone it a little bit for back. Will have to wait and see for sure.
- Pinky numbness may be from shoulder & exerceise, or may be from bad computer ergonomics. Hmm. It's recurring.

Stretching:
- Early on, I was doing regular stretching for longer times (2-5 minutes for a stretch). I've been blowing that off lately for quick warmup & cooldown stretches, but my flexibility isn't improving much. So I need to go back to once or twice a day, doing long stretches. Also need to include groin stretches.

GOALS:
- Did nothing toward goals today. This seems to be a trend, it's easier to do some conditioning exercises than practice technique. So, next time I go out, it will be technique practice first, conditioning after (if at all).
- New goal: QM soccer field without pause.
- Need to incorporate some suggested exercises, Jiminy's King Dead Lifts, M2's shoulder-hanging, other?
- Should start calibrating myself, finding out what my max is for verious things.

Title: Re: Rickety's journal
Post by: Rickety on November 04, 2006, 10:51:29 PM
Tried for max pushups today: 27.

another set of 20

ankle/calf raises

King Deadlifts: Didn't count, maybe 12 each leg, not full range. Ouch.

3 sets X 25 cross-crunches. Also ouch.

4 sun salutations (pinky started to get numb after 4th)

5 min forward bend
3 min each achilles
3 min seated groin stretch

Don't forget GOALS:
- Vaults and rolls
- Vaults: While fitness and technique qre certainly issues, fear is the biggest issue here. I'm going to mostly skip kongs, as I gather they're hard and concentrate on getting over the fear for simpler vaults.
- Rolls: Need to learn to roll on concrete safely.
  - Try at least 20 practice rolls on soft surface daily
  - Try at least 3 [Edit: Make that 4, at least 2 per side] practice rolls on concrete daily
- Get up over a wall from a cat-leap.
- QM soccer field without pausing. (Check out Dim Monk QM from time to time for inspiration.)
Title: Re: Rickety's journal
Post by: Rickety on November 06, 2006, 08:46:51 AM
Yesterday, very little:
-ankle/calf raises
-20+ rolls on grass, 4+ rolls on concrete. Almost all felt crappy.

Need to read stretching stuff for help stretching shoulders. I should be able to reach farther behind my back.
Title: Re: Rickety's journal
Post by: Rickety on November 08, 2006, 02:05:56 PM
Slacking!

Tried for max pushups today: 29

ankle/calf raises

I bought some dumbells, and ~70 lbs. weights at Goodwill, haven't done anything with them yet.

Explored a nearby runoff canal. It's a nice shortcut to my kid's daycare--although I'm not sure if I can navigate it with him. Some nice obstacles and opportunities along the way, although I'll have to watch very carefully for glass and the like.
Title: Re: Rickety's journal
Post by: Rickety on November 16, 2006, 07:50:05 PM
Slackity slack. Some illness, a lot of laziness, distraction and discouragement, and I've been doing very little. Even slacked on ankle/calf raises, though not entirely. I've hit the canal again, and I tried for climb-ups from cat-grabs. I got closer (more leg), but can't get it yet (not enough explosion?). Slept a whole lot and read some stupid books (don't EVER read Black Lotus (http://www.powells.com/cgi-bin/biblio?inkey=2-0312979584-2), you'll regret it if you do).

This evening:

20 squats
6 sun salutations
14 king deadlifts each leg -- This feels like my limit at the moment.
20-15-11 pushups -- I think I can up this, or up the challenge by raising legs?

6 practice rolls on concrete. Some felt a bit better. Doing them from squat so I don't have momentum. Only felt one on my  spine. However, I also felt one on my HEAD. Don't roll on concrete for real until a good tuck is completely automatic.

Injury status:
- Haven't felt any trouble with back in my sedentary week.
- Numb finger problem fading, being more careful about varying keyboarding position. Dang! Spoke too soon, came back during 3rd set of pushups.
- Wrist: back to being a bit troubling
- Shoulder: also a bit troubling

GOALS:
- Vaults and rolls
- Rolls: Need to learn to roll on concrete safely.
  - Try at least 20 practice rolls on soft surface daily
  - Try at least 4 practice rolls on concrete daily
- Get up over a wall from a cat-leap.
- QM soccer field without pausing.
- QM for balance.
Title: Re: Rickety's journal
Post by: Jumpin Jiminy on November 17, 2006, 07:19:00 AM
I see you're doing those king dead lifts now.  I hope you are touching your right hand to the outside of your left foot each time.  If you feel like you have plataued, hold a 5# or 10# dumbell and touch the ground with it outside the oposing foot.  How's your back feeling about it?  It took a while for mine, but these made mine a lot better. 
I also remember having a lot of numbness in my left hand several years back and I thought it was due to the way I rested my elbow while keyboarding.   Later I found out it was several pinched nerves in my neck - 2 hurniated and 3 protruded discs.  I hope you don't have that too.
And don't be so hard on yourself for taking a break once in a while.  You grow when you rest.
Title: Re: Rickety's journal
Post by: Rickety on November 17, 2006, 11:36:38 AM
I see you're doing those king dead lifts now.  I hope you are touching your right hand to the outside of your left foot each time.  If you feel like you have plataued, hold a 5# or 10# dumbell and touch the ground with it outside the oposing foot.  How's your back feeling about it?  It took a while for mine, but these made mine a lot better.
Hmm, no I'm not touching my hand to my foot. I was using This writeup & photos (http://www.t-nation.com/findArticle.do?article=body_143pain) as my guide. I'm going to follow that advice of trying for full range first before adding weights. Hmm, I've just barely started these, and I don't notice any particular back impact. Still feels like good exercise.
Title: Re: Rickety's journal
Post by: Jumpin Jiminy on November 17, 2006, 12:34:21 PM
I see, looks like I was taught a different version, not so much bend in the knee, and not trying to brush the opposing knee on the ground; rather closer to a straight leg with a bend at the hips and try to touch opossing hand to the ground ouside of the foot and then stand straight up, multiple reps without touching opposing foot on the ground.  I wonder what this version I did is called - butt kickers I guess.
Title: Re: Rickety's journal
Post by: Rickety on December 06, 2006, 07:10:40 PM
Slackiness is hard to break.

Got a pullup bar at home finally on Saturday. Been doing random bouts of 3 pullups (palms towards, palms away, or one of each, all about equally hard right now), and 20 pushups.

Restarted calf-raises, shin-raises. Pretty soon I'll switch to one-legged shin-raises, since I'd guess that 30 reps of that is better than 60 of two-legged. I'd love to do one-legged calf-raises also, but that will require improved balance.

Last night, stretching.
- 3 minutes achilles each leg.
- 3 minutes groin
- 5 minutes forward bend

This morning-6 modified sun salutations.

Walked son to school and came back via the canal.

Did some rolls on grass & concrete. Very poor.

Back to goals soon.
Title: Re: Rickety's journal
Post by: Rickety on December 07, 2006, 12:40:33 PM
Last night, stretching.
- 3 minutes achilles each leg.
- 3 minutes groin
- 5 minutes forward bend

Yesterday took a break from pullups. Back to them today. Continuing bouts of 20 pushups also.

This morning, 25 cross-crunches each side.

Doing one-leg shin raises, can manage 30 each leg. My balance on calf raises has deteriorated.
Title: Re: Rickety's journal
Post by: Rickety on December 09, 2006, 01:18:26 PM
Two nights ago, stretching:
- 3 minutes achilles each leg.
- 3 minutes groin
- 5 minutes forward bend

Yesterday: Very little

Today: shin & calf raises (balance on calf raises improved today), 6-10 sun salutations, some sets of squats, some pullups.
Title: Re: Rickety's journal
Post by: Rickety on December 12, 2006, 01:29:10 PM
Not much for a couple days.

I think I've figured out my wall-topping problem. I need to experiment some more, but at the playground on Sunday I was able to get up to *bars* without trouble. Walls still suck. So I'm thinking it might be my grip rather than leg or arm trouble--need to work on grip starting now (Yeah, that's arm, too). I'll try to work out some goals and good exercises.
Title: Re: Rickety's journal
Post by: Rickety on December 15, 2006, 12:00:23 PM
non-systematic exercise most of this week.

Last night: front beds & groin stretching

Today: Sun salutations for warmup, modified WOD:
1 or 2 L-pullups, 5 divebomber pushups, 8 jump squats.
5 rounds in a little under 20 minutes
Title: Re: Rickety's journal
Post by: Rickety on June 12, 2007, 07:57:03 AM
Holy crap, has it really been 6 months?

Anyway, over that 6 months I've been getting into progressively worse shape. For a good while there, exercise had slowed down, but diet stayed good, then diet went to hell also. As I've generally noticed about myself--diet pretty much takes care of itself if I'm getting adequate exercise. Some negatives are obvious: less strength & flexibility; I rarely test my endurance, but that's almost certainly deteriorated as well. The other big negative which has really started to hit me in the last month is lousy energy in the day, and trouble sleeping at night.

The positive is that he nagging body problems I had developed have stopped nagging. No signs in a while of wrist or shin trouble. Shoulder was still nagging until more recently, but less all the time.

So, I'm going to start getting back into things. The main challenge for me is to balance re-entry. I can't afford to injure myself by overdoing it again. On the other hand, I need to get into it enough that it's a significant good habit.

This week I expect to be preoccupied and/or hung-over a lot (friend getting married). To whatever extent I can this week, and following next week, my goal is evaluation of my current abilities so I can plan.
Title: Re: Rickety's journal
Post by: Jumpin Jiminy on June 12, 2007, 09:08:46 AM
Hey Rickety!

I read a great little article on foot drills that reminded me of your shin splints as well as mine some time back and wished I had read this article before.   The Foot Drills by Russ Ebbets, DC; about 2 pages long but interesting about how it can help prevent shin splints and improve running speed: http://www.coachr.org/foot_drills.htm (http://www.coachr.org/foot_drills.htm) (work/family safe).
Keep at it.

"Let me not be confused, forever" - Christopher Columbus -
Title: Re: Rickety's journal
Post by: Rickety on June 14, 2007, 10:10:29 AM
Thanks for the link, Jiminy.

Of to a bad restart. O well, posting the log is supposed to motivate me.

Anyway, yesterday max pushups: 25, max pullups: 2.

Today: party 16 hours straight.