tag:blogger.com,1999:blog-34757032281943930292024-03-05T01:44:13.433-08:00From Start to Finish: 60 Days of Training for Tough MudderThis is an attempt to substitute an absence of career oriented achievement and meaning with an alternate source. Plagued with debilitating health conditions, I will attempt to overcome my ailments through conditioning and weight training. Follow my 60 days of preparation for the Tough Mudder Race in October 2010.Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.comBlogger60125tag:blogger.com,1999:blog-3475703228194393029.post-31033751361744002862010-10-09T21:00:00.000-07:002011-03-04T22:34:16.920-08:00Prep Day<div style="text-align: justify;">Tomorrow is the race, and today I have to get everything ready. I've decided to drive up tonight and sleep in the car. This way I can sleep in tomorrow, and don't have to get up at 5am for the 3.5 hour drive. I also soaked my feet in ice water for 20 minutes one last time, fearing the torture they will be subjected to tomorrow.</div><div style="text-align: justify;"><br />
</div>Food<br />
<ul><li>Bananas for breakfast and the night before. I want to load up on potassium to help with the soreness.</li>
<li>Yogurt and granola for breakfast</li>
<li>Protein powder for breakfast</li>
<li>Two sugar free Powerade for after the race</li>
<li>Two 20oz jars of green tea for the ride home</li>
<li>Trail mix for the ride home</li>
<li>Plenty of ibuprofen to reduce swelling and inflammation during the race and after</li>
<li>Glucosamine, multivitamin, and fish oil supplements</li>
<li>Two gallons of water</li>
</ul><br />
<br />
Gear for the very cold night<br />
<ul><li>Sleeping bag</li>
<li>Extra blankets</li>
<li>Camping sleeping pads</li>
<li>Long underwear</li>
<li>Down jacket</li>
<li>Fleece gloves</li>
<li>Extra change of clothes</li>
<li>Toilet Paper</li>
<li>Sunblock</li>
<li>Bug repellent</li>
<li>Plastic bags for my muddy clothes </li>
</ul><br />
Race Gear<br />
<ul><li><a href="http://www.vibramfivefingers.com/products/products_kso_trek_m.cfm">Vibram Five Finger KSO Trek</a></li>
<li><a href="http://www.injinji.com/tetratsok/o_mini_trail.htm">Injinji Outdoor Series Trail Toe Socks</a></li>
<li><a href="http://www.clcflexgrip.com/gloves.htm">CLC Black Work Gloves</a></li>
<li>Black Nylon Shorts</li>
<li>Black Nylon Shirt</li>
</ul>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-61631062954482174832010-10-08T20:58:00.001-07:002011-03-04T22:27:08.439-08:00Last Strength Training Session<div style="text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Today I did the following:</div></div><ul><li style="text-align: justify;">20, 25, and 35 reps of push-ups with feet elevated18" </li>
<li style="text-align: justify;">20, 20, and 30 reps bicep curls with 20lb weights, at a slow pace</li>
<li style="text-align: justify;">15 20 and 25 reps of <a href="http://weight-training.realsolutionsmag.com/shoulder-training.html#exercise1">overhead dumbbell press</a> with 20lb weights instead of <a href="http://weight-training.realsolutionsmag.com/shoulder-training.html#exercise2">lateral dumbbell raises</a>, I alternate between these </li>
<li style="text-align: justify;">40, 60, and 100 reps of sit-ups </li>
</ul><div style="text-align: justify;">This is my last strength training session before the race. I did not push myself further than my last couple sessions, as I don't want to over exert myself before the event in a couple days.</div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-33193146877981318592010-10-07T21:00:00.000-07:002011-03-04T22:21:51.644-08:00Four Mile Warm UpI thought I should run tonight, as a warm up for the race on Sunday. I haven't been running for 1.5 weeks, due to pain in my Achilles tendon.<br />
<br />
I also wanted to see what it was like to run with a 1.5L generic Camel Back. I did a mile in my neighborhood, and stopped to drop off the pack. It was annoying the way the water was swishing around with each step. The weight of the bag didn't bother me, but I'm sure it would have halfway through the race. Of course, by then half the water would have been gone. I decided to not wear it because there will be water stations, and I don't want it in the way during the obstacles.<br />
<br />
I just did a four mile run, and I ditched the Camel Back at a friends house after the first mile. I will not be bringing it with me for the race. It flopped around too much and felt constricting. As for the Achillies tendon, it started to ache a little bit; however, I suspect this was from inactivity, not from damage. I did another ice water soak for the tendon and my overall foot health. I also took a dose of ibuprofen to help with any swelling in my feet from the run. I'm feeling pretty good about the shape I'm in for the event.Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-50740345046903045592010-10-06T21:00:00.000-07:002010-10-07T19:28:06.639-07:00Back In The Game<div style="text-align: justify;">Feeling like I have slacked off in my training, I attacked my strength training workout with greater intensity. I pushed harder than I have recently, and it felt good to surpass my previous workout level. This is helping mentally too, which is important as race day approaches. I need to have the right attitude as I run the race, to keep me moving when my body wants to stop.</div><div><div style="text-align: justify;"><br />
</div></div><div><div style="text-align: justify;">I also weighed myself today. 172lbs and 8% body fat. I'm happy with my current progress, as I only weighed 160lbs when I started training. I don't want to stay at this weight at all, so I'm going to keep up the training after the race.</div></div><div><div style="text-align: justify;"><br />
</div><div><div style="text-align: justify;">Today I did the following:</div><ul><li style="text-align: justify;">20, 25, and 30 reps of push-ups with feet elevated18" </li>
<li style="text-align: justify;">20, 20, and 30 reps bicep curls with 20lb weights, at a slow pace</li>
<li style="text-align: justify;">15 20 and 25 reps of <a href="http://weight-training.realsolutionsmag.com/shoulder-training.html#exercise2">lateral dumbbell raises</a> with 20lb weights instead of <a href="http://weight-training.realsolutionsmag.com/shoulder-training.html#exercise1">overhead dumbbell press</a>, I alternate between these </li>
<li style="text-align: justify;">40, 60, and 100 reps of sit-ups</li>
</ul></div></div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-46230996692567577572010-10-05T21:00:00.000-07:002010-10-06T14:50:36.179-07:00Mourning<div style="text-align: justify;">I really should be doing some strength training with the race coming, but I was preoccupied today. My grandmother died at the age of 91, so most of the evening was spent assisting my mother for her trip to Nebraska. Perhaps I'll get back on the horse tomorrow.</div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-26216629911384778012010-10-04T21:00:00.000-07:002010-10-06T16:03:51.248-07:00Race Info and Therapy<div style="text-align: justify;">Tough Mudder posted the Sunday start times, and it looks like there are only two slots now. I originally signed up for 2pm, so I could leave my house around 9 or 10AM. Now there are only two groups, 10 and 11AM. I am going to have to start adjusting my sleep now, so I won't be so drained from waking up at 5AM to drive out there. I may sound like a Nancy boy by complaining about waking up at what doesn't seem so early, but it's due to my sleep apnea. I don't do well with changes in my already problematic sleep. I've looked into hotels in the area, and there are a few for $60 - $100, but those prices don't include taxes and fees. I can barely afford the gas to get out there with the entry fee, so I'm not sure what I'm going to do about this.</div><div style="text-align: justify;"><br />
</div><div><div style="text-align: justify;">With the race coming this Sunday, I'm taking no chances with my left foot and right Achilles tendon. You may have already noticed that I haven't been running. I want my feet to be in the best health possible, so I am giving them a rest until race day.</div></div><div><div style="text-align: justify;">Tonight, I am soaking them in an Epsom salt bath with hot water. I know some say this is an <a href="http://saveyourself.ca/articles/reality-checks/epsom-salts.php">old wive's tail</a>, but what if it does work. I bought a huge 1 gallon carton for $3.50 at the local drug store, so this isn't costing me very much money. I poured about a cup into a few gallons of hot water. I can't really tell if this is working on the tendon, because it doesn't hurt under normal use. The foot is feeling a bit better, but i'm not too concerned about the foot. I continued the soak until the water was lukewarm and added more hot water. I think the total was around 60 minutes.</div></div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-64685862019764129822010-10-03T21:00:00.000-07:002010-10-07T22:20:55.190-07:00Tired All DayRecovery from last night involved a lot of sleeping in today. While I came home sober, it was still far too late for me. Screwing with my sleep has a major impact on me, so I am regretting not getting to bed earlier. Eventually, I made it to a baby shower, which occupied the rest of my day. Even if I weren't so busy, today is a day off because I am too exhausted to train.Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-73603172031884945082010-10-02T21:00:00.000-07:002010-10-06T15:27:57.514-07:00Running Alternative<div style="text-align: justify;">No run again today, but I am going to try to get some activity. I'm going out dancing tonight to get some cardio. Hopefully, my Achilles tendon won't start aching again. I have very limited alternatives to running, as I lack the equipment or current gym membership.</div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-88696635357917315182010-10-01T21:00:00.000-07:002010-10-05T19:51:08.211-07:00What to do?<div style="text-align: justify;">I was a little sore from yesterday's landscaping job, especially in the hands. I should have trained today, but I'm worried about my ankle. My old bike broke yesterday, and I don't have regular access to a pool. I'm trying to take it easy, so not to injure myself right before the race. I'm so used to being very active, that I am not liking all this sitting around.</div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-67320065491424343882010-09-30T21:00:00.000-07:002010-10-02T17:40:46.707-07:00Broken Spoke<div style="text-align: justify;">With my Achilles tendon hurting during running, I don't want to go for run until the race. I dusted off my old mountain bike and pumped up the tires. Unfortunately, the chain derailed of the rear tire, and locked up the wheel. The tire locked up and the chain was wedged between the spokes and the gears. When I tried to remove it, few spokes broke. I don't want to invest more money in this old bike, so biking may not be an option. It's not an option today, anyway. I called it quits because the sun is going down earlier. I did get plenty of activity doing 8.5 hours of landscaping, today, and that will count as my training.</div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-87607547137709125392010-09-29T21:00:00.000-07:002010-10-05T19:44:05.235-07:00Back to Strength TrainingWhile I can't do much with these ankles, I can get back into building up some muscle. Although I am working as a day laborer tomorrow, I think I'm strong enough to workout tonight. I'm gauging this by how I have recently felt the day after working out. <br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Today I did the following:</div></div></div></div></div><ul><li style="text-align: justify;">25, 25, and 30 reps of push-ups</li>
<li style="text-align: justify;">20, 20, and 25 reps bicep curls with 20lb weights, at a slow pace</li>
<li style="text-align: justify;">15 15 and 20 <a href="http://weight-training.realsolutionsmag.com/shoulder-training.html#exercise1">overhead dumbbell press</a> instead of <a href="http://weight-training.realsolutionsmag.com/shoulder-training.html#exercise2">lateral dumbbell raises</a>, I alternate between these </li>
<li style="text-align: justify;">30, 40, and 50 reps of sit-ups</li>
</ul>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-26094769052416664072010-09-28T21:00:00.000-07:002010-09-29T00:12:52.285-07:00Ice Cold, While Overheating<div class="mobile-photo"></div><div style="text-align: justify;">I did four miles tonight. It was 80°F while I was running, and that was not fun. I can't imagine how people run in the heat. I guess it must be something you have to get used to, like running at altitude. I'm much more accustomed to running in cool and often windy weather.</div><div style="text-align: justify;"><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEL7n0til3veHo8-sYvBPThp7Dw1WH2zJIJSPZqTdtFcNnwKRNx7c6eN_wmchq-FawkI-ou5n11GdQROBayt_oXrU-np6G1LjzqO82XAmsq8WsG_K7TWth2uRxSPDg5N0r68gR9rhG9Y8/s1600/IMAG0943-736260.jpg" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em; text-align: justify;"><img alt="" border="0" height="320" id="BLOGGER_PHOTO_ID_5522200240474164626" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEL7n0til3veHo8-sYvBPThp7Dw1WH2zJIJSPZqTdtFcNnwKRNx7c6eN_wmchq-FawkI-ou5n11GdQROBayt_oXrU-np6G1LjzqO82XAmsq8WsG_K7TWth2uRxSPDg5N0r68gR9rhG9Y8/s320/IMAG0943-736260.jpg" width="188" /></a>During the first mile, my Achilles tendon on my right foot was killing me. I stuck to a very slow jog, out of fear that I was injured and may make it worse. After the first mile, it started to feel a little better, so I pressed on carefully. I barely picked up my pace, because it would kill me to have to miss out on the race from injury. I also noticed the pain in my left foot coming back, but not in a sharp way. It was more of an aching of the tendons in the top of my foot, between the second and fourth toes. Because of these pains, and how my feet have felt since last Thursday's big run, I decided I should soak my feet in ice water for 10 minutes. When I found that I didn't have enough ice, I through some frozen cold packs into the bucket. Not only did that help the water line come up, it also made the water almost unbearable. My feet did feel better afterwards, so I think I'm going to start doing this every time I run. My biggest fear is that consistent running will lead to shot knees and ankles by the time I'm 40.<br />
According to <a href="http://www.achillestendon.com/Footwear.html">Achilles Tendon</a>, footwear with extra cushioning under the heal can help an injured Achilles tendon, by decreasing the amount the tendon stretches and limiting the calf muscles' range of motion during strides. This is a temporary fix, and should not be continued after the tendon is healed. I do have some shoes with a high heel, and I plan to wear them throughout the day, instead of my VFFs, for the next few days.<br />
I also took some glucosamine today. I'm hoping it will help my joints, although supplements have recently come under fire. First they were good for you, now they are said to be ineffective. What if they are wrong in them being ineffective? They are cheap, so I'm going to keep taking them. If they don't actually do anything for me, I will just urinate them out with no harm done. Also, I'm going to take a dose ibuprofen to help with any swelling in my joints, and potassium, eaten as bananas, for the soreness.</div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-13026597898478592622010-09-27T21:00:00.000-07:002010-10-05T19:45:28.471-07:00Joint Issues<div style="text-align: justify;">My ankles are worse after the short run yesterday, so today is a day off. I loaded up on potassium for any soreness and bought joint supplements. I know supplements have come into fire in recent days, but there's no harm done if I just urinate them out of me. If future evidence show that the recent findings on absorption are incorrect, then I'm helping my joints. If they hold to be true, and I am not really absorbing the glucosamine and my daily Centrum multivitamin that I take, then I have only pissed away a total of $36.50 a year.</div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-57905775840323155632010-09-26T21:00:00.000-07:002010-10-05T19:45:19.160-07:00Two Really Hot Miles<div style="text-align: justify;">After what I thought was sufficient time off, after the big run last Thursday, I did two miles in the heat. I don't know if it was from being tired, the heat, or a combination of the two, but it was hard today. I had set out to do four, but had to call it quits after only two miles. My feet are still sore from the big run, and now I'm getting a little worried. It's not just that they are sore, there is pain in between my ankles. I loaded up on ibuprofen, and took it easy the rest of the night.</div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-53840291723758377972010-09-25T21:00:00.000-07:002010-09-29T00:56:19.615-07:00Twelve Hours on My Feet.....Again<div style="text-align: justify;">Today was another occasional double shift at work today. Out of the twelve hours I was at work, about half was spent on my feet. I'm going to count today as my scheduled day off, which would normally be on Sunday. That means tomorrow, I will have to train as if it were Saturday.</div><div style="text-align: justify;">I feel pretty good as far as recovery from the big run last Thursday, so I'm right on track to do the race in a couple weeks. I was hurting a bit yesterday, but now I'm not feeling anything more than just some sore feet from being worked so hard. I'm glad my feet will be strengthened for the race, so I think I will preform slightly better as a result of doing the practice race. As always, I'm eating tons of bananas, because potassium aids sore muscle recovery.</div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-39316300311724200602010-09-24T21:00:00.000-07:002010-10-05T18:29:33.934-07:00Well Deserved Day Off<div style="text-align: justify;">Yesterday's big run killed my feet. The rest of my body feels okay, so my training is paying off. My feet are pretty sore, to the point where walking is difficult. Instead of wearing my Vibram Five Finger shoes all day to help work out the lactic acid, like I usually do, I opted for some very stiff soled indoor soccer shoes. The idea was to immobilize my feet, so I could actually move around throughout the day.<br />
I ate some bananas and cooked up some sweet potatoes, so the potassium would help with the soreness. I also took ibuprofen all day, to reduce any inflammation in my ankles and feet.<br />
Aside from that, there was no training today, just pure recovery. </div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-14798344429713177632010-09-22T21:00:00.000-07:002010-10-05T19:45:09.895-07:00Upper Body Weight Training Session<div style="text-align: justify;">The soreness in my left big toe is starting to feel better, after my chiropractor visit on Monday. I'm glad this foot pain is starting to go away, because I was starting to get nervous. I don't want any long-term injuries, or short-term taking me out of the race.</div><div><div style="text-align: justify;"><br />
</div></div><div><div style="text-align: justify;">I noticed a <a href="https://www.soloflex.com/store/classic-soloflex-muscle-machine-with-butterfly-and-leg-extension.html">Soloflex </a>add on my blog today, provided through Google AdSense. I remember seeing the commercials for them on TV as a kid. Apparently, you don't buy a new one, but you can new straps. I guess so many people had them collecting dust in their garages and basements that they decided it was cheaper to refurbish them. The price on one of these isn't that bad if you go off of CraigsList, and I'm starting to think of one of these instead of a <a href="http://www.amazon.com/s/?ie=UTF8&tag=tougmuddshin-20&link_code=btl&camp=213689&creative=392969&search-alias=aps&field-keywords=Bowflex" target="_blank">Bowflex</a><img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=tougmuddshin-20&l=btl&camp=213689&creative=392969&o=1&a=" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /> gym. I don't really know if the <a href="http://www.soloflex.com/muscle-machines/">Soloflex </a>is a legitimate exercise machine, or if the rubber bands are going to hold up as long as their claimed lifetime. I would like to talk to<img alt="" border="0" height="1" src="http://www.assoc-amazon.com/e/ir?t=tougmuddshin-20&l=btl&camp=213689&creative=392969&o=1&a=" style="border: none !important; margin: 0px !important; padding: 0px !important;" width="1" /> someone who owned one, but I don't know enough people in the appropriate age bracket. I'm sure I could find some answers online, but it's not worth looking into until I have a place large enough for a home gym.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;">I'm going to do a big run tomorrow, to see if I should actually be entering this race. I'm going to do 8 miles at Skegg's Point, where I ran the other day. I decided to skip doing lunges, as I don't want to have tired legs tomorrow. Today is just an upper body workout.</div><div style="text-align: justify;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Today I did the following:</div></div></div></div><ul><li style="text-align: justify;">25 push-ups on the ground x3</li>
<li style="text-align: justify;">15, 20, and 25 rep bicep curls with 20lb weights, at a slow pace</li>
<li style="text-align: justify;">15 20 and 25 <a href="http://weight-training.realsolutionsmag.com/shoulder-training.html#exercise1">overhead dumbbell press</a> instead of <a href="http://weight-training.realsolutionsmag.com/shoulder-training.html#exercise2">lateral dumbbell raises</a>, I alternate between these </li>
<li style="text-align: justify;">25, 35, and 50 reps of sit-ups </li>
</ul></div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-9417068440407468752010-09-21T21:00:00.000-07:002010-10-02T17:40:24.668-07:00Three Miles, Beating the Pavement<div style="text-align: justify;">I really wish I was back on the trails in the woods, but I can't make that happen everyday. I did three miles today in my neighborhood; however, I had set out to do four. I also had to walk for 0.2 miles and take a couple breaks. I don't know if this is from being tired from the big run on Sunday, or possibly from the chiropractor appointment yesterday. I noticed my left big toe knuckle on the ball of my foot and right calf were a little sore after my adjustment. This is normal, as my muscles and joints are going to work a little differently with my pelvis being properly aligned. It feels like my left toe knuckle is getting better, with only residual pain. The right calf is probably just muscles being used differently or stretched out after the adjustment and should calm down in a few days. I also noticed that I was running 10 min miles, which doesn't sound too good to me. I think I'm still beat from the run on the mountain, and hopefully, I will improve with the next run.</div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-82656833457777478472010-09-20T21:00:00.000-07:002010-10-01T18:29:36.996-07:00Weights and Chiro<div style="text-align: justify;">Today was the day for my chiropractor appointment. I have mentioned before that I was having some problems with my left leg, and my brother noticed that my left foot was turning out when he was running behind me yesterday. I also had pain on the large knuckle of my big toe from my foot being angled inward, the outside of my left knee had pain when bent with weight on it, and my pelvis was clicking/popping along my back on the left side during sit-ups. This all pointed towards a problem with my pelvis or possibly lower back, causing me to not stand straight. My chiropractor confirmed this and fixed me right up. He did a pelvis alignment, my back between the shoulder blades, and a couple places in my neck. </div><div style="text-align: justify;">What really mad it worth the cost was the tendon and muscle work he did. I should of got his notes from where he worked on, so I could explain it better. There were a couple issues, the left knee and my usual problem with the my upper right quadriceps tendons. My left knee pain was from my left hip not rotating correctly, because of the misaligned pelvis. So, some sports therapy was done on both, but I was concerned because that caused a popping in my left knee where the pain had been. The doctor thought this might be from tendons moving differently after the adjustment and exercises. After a day or so, the popping should stop as everything stretches out and settles. <br />
The second issue is with my right side. As a teenager, I ripped the bone off my pelvis, where the tendons for the quadriceps attach. I was playing soccer and hyper-extended my knee kicking the ball. Rather than having a torn tendon, the bone was pulled off where it attached. Instead of screws and staples, surgery was avoided by letting the bone grow out to the fragment that the tendon was attached to. Once it had healed halfway, I reinjured it again. This means my body mechanics are slightly screwed up at the pelvis, because of this. Not only is my motion screwed up by how the tendons attach, but there is a build up of scar tissue preventing the tendons from moving across each other properly. We do several painful exercises to break up the scar tissue, so the tendons can move and be loosened up enough to allow the hip/pelvis proper movement. I will be sure to take notes on my next visit, so I can be more descriptive in these exercises.</div><div style="text-align: justify;"><br />
Now, back to the training. Sunday was supposed to be a day of weights, but my brother and I went on a big run instead. Today, I was sure to do my strength training before my appointment, because nothing is more frustrating than paying $55 for the a doctors visit and then immediately screwing up what was done. I didn't do anything special, just my normal routine.<br />
<br />
<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: justify;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Today I did the following:</div></div></div><ul><li style="text-align: justify;">25 push-ups on the ground x3</li>
<li style="text-align: justify;">20, 20, and 25 rep bicep curls with 20lb weights, at a slow pace</li>
<li style="text-align: justify;">10, 15, and 25 rep lunges with 20lb weights in each hand, and one foot on a chair behind me</li>
<li style="text-align: justify;">15 20 and 20 <a href="http://weight-training.realsolutionsmag.com/shoulder-training.html#exercise2">lateral dumbbell raises</a> instead of <a href="http://weight-training.realsolutionsmag.com/shoulder-training.html#exercise1">overhead dumbbell press</a>, I alternate between these </li>
<li style="text-align: justify;">30, 40, and 50 reps of sit-ups </li>
</ul></div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-65536661701852088312010-09-19T21:00:00.000-07:002010-09-30T00:17:31.041-07:00The Great Outdoors<div class="separator" style="clear: both; text-align: center;"><a href="http://www.bahiker.com/pictures/southbay/elcortemadera/100200/websize/068trail.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://www.bahiker.com/pictures/southbay/elcortemadera/100200/websize/068trail.jpg" width="240" /></a></div><div style="text-align: justify;">To get more of a feel for trail running at elevation, I thought it would be a good idea to run in the woods on an actual mountain. My brother and I went running at <a href="http://www.openspace.org/preserves/pr_ecdm.asp">Skegg's Point/El Corte de Madera Creek</a> on Kings Mountain today. While it was clear skies where we live at a few hundred feet above sea level, we were running in the clouds and rain at an elevation of 2200 feet. Bear Valley, where the Tough Mudder will be having the NorCal event, is much higher than that, but this is the best I can do near where I live. The trails run along ridges, canyon walls, and alongside creeks at the lower elevations. Running through the redwood trees in the moist air was incredible. </div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><a href="http://www.openspace.org/images/plans_projects/GSalamderBridge.jpg" imageanchor="1" style="clear: right; display: inline !important; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="128" src="http://www.openspace.org/images/plans_projects/GSalamderBridge.jpg" width="200" /></a>If you are familiar with the trails, we followed the Tafoni Trail 0.9m, to Fir Trail 0.3m with the 0.1m detour to the vista point, Resolution Trail 1.7, to end with El Corte de Madera Creek Trail 1.5m. That makes it a 4.5m run with many elevation changes withing a 400 foot span. <a href="http://www.openspace.org/preserves/maps/pr_ecdm.pdf">Here is a pdf of the trail map</a>. <a href="http://www.virtualparks.org/parks/edcm-qtvr-map.html">Virtual Parks has an online map</a> and some <a href="http://www.virtualparks.org/parks/edcm-text-list.html">panoramic views of a few spots on the trail</a>, including the vista point. </div><div style="text-align: justify;">For a good review of the El Corte de Madera Creek trails, check out this writeup on <a href="http://www.bahiker.com/southbayhikes/elcortemadera.html">Bay Area Hiker</a>, a great hiking resource if you live in the area and the source of these photos.</div><div style="text-align: justify;"><br />
</div><div class="separator" style="clear: both; text-align: center;"></div><div class="separator" style="clear: both; text-align: center;"><a href="http://www.bahiker.com/pictures/southbay/elcortemadera/websize/25junction01.19.00.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="http://www.bahiker.com/pictures/southbay/elcortemadera/websize/25junction01.19.00.jpg" width="200" /></a></div><br />
<div style="text-align: justify;">Having a running partner was nice. My brother, who is training for a different endeavor, has a different running style than myself. I charge uphill, and cool off on the downhill. I charge up the hills because it is more work, and I want to maximize my workout. I cool off downhill because I just need to keep my heart rate up, and I'm hardly going to be working my muscles downhill anyway. Then I'm doing interval training without stopping, but I don't know if this is the most effective way to do that. It's my method that I have come up with during this training, and I should do some research to see if this is really is a legitimate strategy. My brother keeps constant pace, no matter what ground is under him. Uphill, downhill, rocky, loose dirt, or packed dirt, he keeps the same pace. For the second half of our run, I let him take the lead and followed his pace. His consistency was really helpful when I was tired, because continuing to charge uphill was killing me. It also helped that he had a watch, so when we were tired at the end, we were able to be sure that we were running at least 10 minutes at a time. I will probably pick up a fitness timer, or just get a cheap digital watch.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><a href="http://www.bahiker.com/pictures/southbay/elcortemadera/100200/websize/014trail.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="http://www.bahiker.com/pictures/southbay/elcortemadera/100200/websize/014trail.jpg" width="200" /></a>Both of us were running in <a href="http://www.vibramfivefingers.com/">Vibram Five Finger shoes</a>. He had the <a href="http://www.vibramfivefingers.com/products/products_KSO_m.cfm">KSO</a> with a smooth soul, and I went with my <a href="http://www.vibramfivefingers.com/products/products_kso_trek_m.cfm">KSO Trek</a> with beefer kangaroo leather and more tread. He usually uses his shoes for treadmill running at the gym, and I have been running on concrete with the <a href="http://www.vibramfivefingers.com/products/products_bikila_m.cfm">Bikila</a>. We were both struggling with the sharp rocky sections of many of the ridge trails. My brother was also having some issues with the slick sole of his shoes on wet rocks. We both kept our eyes glued to the trail ahead, to avoid stepping directly on a rock or something we might slip on. I was very glad to have the extra tread, and the kangaroo leather held up fine when wet. My two shoe system seems to be working out well.</div><div style="text-align: justify;"><br />
</div><div style="text-align: justify;"><a href="http://www.bahiker.com/pictures/southbay/elcortemadera/100200/websize/054view.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="150" src="http://www.bahiker.com/pictures/southbay/elcortemadera/100200/websize/054view.jpg" width="200" /></a>After the run, we took a dip in the, usually warm, pool at my brother's complex. The heater must have been off or something, because that water was freezing! I know it's going to be much colder when I do the Tough Mudder, so this little taste of frigid water has me not looking forward to those obstacles.</div><div style="text-align: justify;">Luckily, the hot tub was living up to it's name. I took a 15 minute soak in there, and did some leg stretches, while I loosened up in the hot water. Not wanting to dehydrate much more, I thought it would be a good idea not to have a prolonged soak.</div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-9823192508099713982010-09-18T21:00:00.000-07:002010-09-28T23:32:30.654-07:00Scheduled Day Off<div style="text-align: justify;">My Saturday was busy with work and a kid's birthday party, so there was no workout today. Usually Sunday is my day off, but I don't think there is any harm in switching the two. This is the limit of the flexibility in my workout routine.</div><div style="text-align: justify;">Everyone, including the children, were interested in my Vibram Five Finger Bikilia shoes. When kids said they were silly shoes, I explained that they were my ninja shoes. Other's said they had seen people with them, and asked every question they had come up with since their first siting. I even let a friend try them on, as he was talking about getting a pair and had the same size feet. Another woman wanted to know how they were for walking around all day, because she was about to go on vacation, involving lots of walking tours. Some of the B-Boys that were at the party thought they would be good for practicing Capoeira, due to the traction and dexterity in the toes. Wearing these shoes don't just help workout soreness from running in them and building up the strength of your foot, they are great for striking up conversations. Since I really love these shoes and what they have done for my foot health, I really don't mind telling people about them......even if I do sound like a sales rep for Vibram.</div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-15890602187323495622010-09-17T21:00:00.000-07:002010-09-28T23:32:19.543-07:00FOUR MILES!!!!!<div style="text-align: justify;">Even with a sore back from yesterday's day laborer work, I pushed through and did four miles after work. I am quite pleased with myself for this. Three miles was getting easier, so it was time to jump up a level. Much like when I first did two or three miles for the first time, the last mile is where it really hurt. I focused on keeping my stride and breathing steady, and I think that really helped me keep going until the end. I was running like a machine that couldn't be stopped.</div><div><div style="text-align: justify;">I did notice some pain in the second knuckle of my left big toe. I have a feeling this is from the hip and knee issue I mentioned previously. It's as if the toe was being pushed toward my other toes, at the ball of my foot. This makes sense if you look at the other joint issues I am having. Looks like my pelvis is out of alignment or tilted, causing my left knee to buckle in, which finally tilts my foot inward and puts pressure on my foot at the ball. Normal walking around raise any flags that this was happening, and actually went completely unnoticed. Sit-ups, lunges, and consistent running brought these issues out and showed that they are linked together. I actually called my chiropractor yesterday, and I have an appointment for next Monday. It will be nice to be all straightened out for once.</div></div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-84783881762068845302010-09-16T21:00:00.000-07:002010-09-28T23:32:09.146-07:00Day Laborer<div style="text-align: justify;">I spent the day as a day laborer, so that was my workout. I'm going to count it as a strength training session. I had to remove rotten wood borders of a concrete driveway, bend over an ivy bead and trim it, dig holes in insanely hard and rocky dirt, and then plant several potted plants. I'm sure my back is going to be sore tomorrow, so I had plenty of potassium when I got home. It doesn't sound like much work, but it was six hours of bending over and working my back that made it tough. By the time I got to the digging, I was already beat. I know if I did this everyday, it wouldn't be as difficult from being used to doing it. I don't want to be used to it, because I never want to do this again. It's hot, dirty, sweaty work, and you are screwed if you run out of water. Even if it were my own home, I would want to pay somebody to do it for me.</div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-86714446812964833342010-09-15T21:00:00.000-07:002010-09-28T23:32:00.764-07:00Preparin' for a Hurtin'<div style="text-align: justify;">I decided to skip exercising today, anticipating a lot of pain tomorrow. I'm spending the day as a hired hand for a local landscaper. I am basically spending the day as a day laborer, so I'm expecting a lot of physical work. I don't want to go into the day already fatigued, because I don't know exactly what tomorrow's work entails.</div>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0tag:blogger.com,1999:blog-3475703228194393029.post-85355441904147258312010-09-14T21:00:00.000-07:002010-09-28T23:31:51.714-07:00New Strength Training Approach<div style="text-align: justify;">So far, I have trying something a friend used to do in college with the bicep curls. Do as many as you can rapidly, until you are tired. Doing this with the only weights I currently have, 20lb dumbbells, takes forever, and it's not going to help me bulk up. It would be a better toning exercise after gaining more mass. After completing three sets I had done hundreds of curls. I decided to start doing slow extensions and exploding on retraction. The slow extension helps tire the muscle out faster, so I am only able to do 25 on my right/dominant arm and 20 on my left. Not only is this faster to do, but it should be better for building strength faster.</div><div style="text-align: justify;">I also know that I shouldn't be doing the same workout each time, so I'm going to start making changes for each one. Last time, I did <a href="http://weight-training.realsolutionsmag.com/shoulder-training.html#exercise2">lateral dumbbell raises</a> for my shoulders, and I did the <a href="http://weight-training.realsolutionsmag.com/shoulder-training.html#exercise1">overhead dumbbell press</a> this time. Next time, I will go back to the previous exercise for my shoulders. </div><div style="text-align: justify;">I also did push-ups on the floor, and then did them on an 18" coffee table. </div><div style="text-align: justify;">The lack of a crunch or sit-up exercise was not intentional. I meant to do it after lifting weights, but I simply forgot because I was so tired.</div><div style="text-align: justify;">When doing my lunges with dumbbells, I noticed a popping on the left side of my knee. No pain, just an annoying half pop, half click. I think this is related to my left hip not moving right, which happens while doing sit-ups. I need to get into see the chiropractor, as it is now obvious that my pelvis needs an adjustment. I try to prolong the time between visits, because I no longer have health insurance and don't make very much money. I don't want to end up with an injury, so I need to stop being so cheap.</div><div style="text-align: justify;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><div style="text-align: justify;">Today I did the following:</div></div><ul><li style="text-align: justify;">25 push-ups on the ground, and 25 with my feet elevated 18"</li>
<li style="text-align: justify;">20, 20, and 25 rep bicep curls with 20lb weights, at a slow pace</li>
<li style="text-align: justify;">10, 15, and 25 rep lunges with 20lb weights in each hand, and one foot on a chair behind me</li>
<li style="text-align: justify;">15 20 and 20 <a href="http://weight-training.realsolutionsmag.com/shoulder-training.html#exercise1">overhead dumbbell press</a> instead of <a href="http://weight-training.realsolutionsmag.com/shoulder-training.html#exercise2">lateral dumbbell raises</a> from the last workout</li>
</ul>Andrew P. Doolittlehttp://www.blogger.com/profile/15602806060385940508noreply@blogger.com0