injury log

Sooooo my shin splints came back. I was icing them the week before, just to be safe...then on Monday, they were a bit on fire. Then on Tuesday, I jumped on the treadmill, and then jumped off. They were pretty painful. It's only in the my left leg. I've been using the elliptical the rest of the week. I feel like they are at a very neutral point right now...not really healing...but not getting worse. Hopefully the elliptical is fine...every once and awhile I can feel them on it, but I will just adjust my stance and it's fine. The floor work is fine for the most part, and so is the rower. The only move that I had to adjust was doing a step over on the bench. When I stand up on the bench and then step down onto my left leg it hurt really bad. Which makes sense, because it hurts going down stairs sometimes right now too.


I'm going to startline during my break today to get new shoes, hopefully that's the magic ticket. And the trainer today said I should try exercises too...standing on a book, curl a towel with my toes. I should be more diligent about that...and freaking stretch too, as always.


In other news! I lost 10lbs on my whole30 last month. I'm stuck at a 155 right now...I really want to get down to at least 150. I'm trying out a cheat meal a week, whole30 rest of the time thing. But last night I had a Guinness and like 1 4 small cookies. Uggg. I swear I was slow at the gym because of that, is that possible??!?! So far it hasn't been uber successful...but this weekend will be a test. I don't have one planned...I REALLY don't want to cheat :(

injury update

My knee felt better yesterday than the day before, and this morning it isn't too bad either. I iced it all day yesterday, and though it was a little off last night, I didn't feel the need to ice which is good. I feel like I'm able to walk normally now too. I can still feel something, but it doesn't feel like I'm straining that something. if that makes any sense at all ha! I took a break from OTF and it was AWFUL. I was so freaking bored. But it's worth it to not f up my knee or something...I guess. Grumpy cat.


On another note, my mom sent me this article. And I am so pissed. What's wrong with the world!??! It makes me so frustrated. That people can just lie about what's in products, what's the point of having agencies that protect us if they can get away with shit like calling sweetners "natural flavoring". But the shit that's in your products on the label ya ass holes.


Anyway...I need to adjust my attitude ;)
UPDATE: I took 4 days off, and my knee was back to normal! Yay!

injury update

I haven't been blogging a ton lately, but I'm day 17 on a Whole30 and I feel great! I signed up for this program through work insurance called PreventNow. I have been tracking food and weighing myself every day. Not sure how psychologically damaging it is...but it's interesting to see my weight! Feb 9th, first day of Whole30 I weighed 164...today, Feb 24th I weighed 155. So 9lb lost in 16 days! Probably all inflammation though from taking out shit!


I have been having some issues with my knee this week, and I'm SO bummed. I moved some boxes over the weekend, that's the only thing I can think of what could have caused it. I woke up Monday morning with my knee feeling super weird...not really hurting but just out of place.
Monday: Woke up with the weird feeling, workout for the most part was fine I think? Towards the end of the day starting feeling it a bit when I walked.
Tuesday: We did step ups, over bench to other side, this definitely did not feel great. It's when my leg was weightless that I could feel it. Rowing also wasn't super pleasant, so I just did like half a row sometimes, just bending my knee a bit. Walking at work didn't even feel great, so that was a bummer. Stretching before bed was a little scary, it hurt a bit to touch my toe, just kind of felt like I was doing something I shouldn't be, is the best way to describe it? But felt OK after, so I'm not sure what's right or wrong. A good way to describe it is that it feels inflamed, but visually it's fine. The location seems to be deep in the back right, maybe? It's so hard to tell.


Wednesday: Running for first few steps hurt a bit, but went away during entire run. The first few floor moves were ok, but I did my first burpee and my body screamed. It was the jumping back up from the push up part that made my knee freak out. It didn't feel right for the rest of the time. So in the car I cancelled my next two workouts, even though it was tough to do so. I freaking love these workouts. Stretching afterwards didn't feel awesome, again felt like I was doing something unnatural, but I still think it's good to do that too.


I've been icing on and off each day at work and at night, and I also am wearing my extra cotton knee brace thing during the day at work today. It feels way better so far today. So maybe the key will just be nursing it back to health.


I would love to still go to work gym tomorrow and Friday and do some upper body stuff, but J is coming back so we'll see if I'm motivated to!


On an interesting note. I ordered some Good Earth Sweet and Spicy tea...and then started researching the ingredients. And was so sad to find out that they don't disclose what the "Natural Flavoring" is. Which is a huge bummer. I went into a black hole of scary articles and theories...but in the long run, this is what it comes down to. The FDA definition:


The definition of natural flavor under the Code of Federal Regulations is: “the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional” (21CFR101.22).

December 2, 2015

Adding this in late, but this was a really fun workout.


For sure after this though I knew I couldn't run for awhile. And then throughout the day my shin hurt to the touch too. Quite a bit actually. Bike it is for awhile!


I ordered compression socks also.


"Double Trouble"


Bike today
Warm up
2 min push


2 min floor
1 min full body squats
1 min squat hold


2 min row


Back to bike
2 min push
1 min base
(x2)


1 min push
1 min all out
(x2)


Floor
Partner tap out with rower
20 total reverse lunges with 15lbers
2 burpees
(x2)


200m row
20 power jacks with medicine ball
(2ish)


10 side steps on bench with 15lbers, each side
2 burpees
(x2)


Repeat row again


10 dead lift
2 burpees
(x2)


Repeat row


Part on!

December 1, 2015

My sister and I did Kayla Itsines over the Thanksgiving break and it was great. I definitely missed OTF, but it was a great workout, and I was really sore! It's shorter, so 30min vs an hour. But still a tough one. I did pretty well eating, however my family meal on Sunday I stuffed my face with anything:( but I refuse to feel guilt, and refuse to let that derail my whole process. I'm not seeing as much progress lately, but I'm also snacking more and eating non-lean meats. I will have to make some chicken breasts to make up for it.


For the workout today I ran on the treadmill. It hurt a bit halfway through since we did a lot of on and off. But that might have actually been better for the shins. Either way, I can't do it tomorrow, I could feel it. So I will have to bike and then maybe try running on and off again.


It was so fun though. I miss is terribly.


Workout today:
"Perfect Storm" - this went really fast and was fun! The heart rate monitors had an error halfway through, it would have been fun to see my heart rate!


Floor warm up
8 bosu burpees
8 power jacks (jump a little when up)
8 bosu planks (feet on bosu)
(x3)


1 min floor move
1 min tread
1 min row
(repeat until done)


Floor rounds
Bosu side taps
Bosu toe taps
Bosu sit up to standing
TRX alternating chest press and normal press
TRX squat + Y
TRX full body pull up (lean down into it)
Push up + bird dog
Mountain climbers


Tread rounds
1% all out
2% all out
3% all out
4% all out
5% all out
4% all out
3% all out
2% all out


Party on!

November 20, 2015

Last night I made mini butternut squash pizzas, and they were pretty good! Would have been great with cheese...but hey, I do what I can. I have kalua pork cooking at home right now! Yum yum.


My shins are f'd again. And I'm really sad. But I'm going to just deal with it. I'm going to take off until the New Year, and bike instead. Then if I run again and it hurts again, I will go in again. I'm also going to get compression socks to try once I start running again. Today it for sure hurt while I was running. Not as bad as that first really painful run, but I know if I keep going it will get to that point. Really painful to the touch in that one spot on the outside of bone. I could feel it on the floor a bit too. It was basically just screaming at me to stop.


Workout today:


Tread
Warm up
2 min push at 2%
1 min base
1 min push at 4%
1 min base
2 min base at 6%
1 min all out at 8%
90s recovery
1 min push
1 min all out
recovery


Floor
16 alternating step ups with 15lbers
15 tricep kickbacks
100/200/300m row
(x3)


Tread
1 min base
1 min push
1 min all out
90s recovery
3 min push
1 min all out
90s recovery
1 min push
30s all out
1 min recovery
30s push
1 min all out


Floor
8 TRX parallel squat row, back parallel to floor
12 TRX horizontal bicep curls
20 push up jacks
20 plank bird dog
(x3)


Party on!!!

November 19, 2015

For some reason I had the darndest time trying to remember what I did for a workout yesterday. I do know that my shin started hurting. So that sucks. Here's kind of what the workout was...?


Tread
Warm up
2 min push
1 min base
2 min push
1 min base
1 min push
1 min all out
Recovery


Floor
Row warm up
10 squat + Arnold curl
10 TRX 'I's
40 Mountain climbers
200m row
(x3)


Tread
Base
2 min push
1 min base
2 min push
1 min base
45s push
45s all out
Recovery


Floor
10 hands on medicine ball push ups
5 burpees on medicine ball without push up
150m row
(x3)


Tread
Base
2 min push
1 min base
2 min push
30s base
30s push
30s all out
Recovery


Floor
10 TRX squat down, pull up onto toes
10 TRX bicep curl
(x4)


Party on!

November 18, 2015

My shins didn't hurt again today, day 3 of running, however I did notice that there is a sharp pain when I press on my inner shin bone, where it hurt before. It's clearly a defined spot, like if I push my finger right above no pain, if I push my finger right on the spot it's exact pain, and then move my finder down a finger no pain. But I won't worry about it too much until it hurts when I run. I should probably ice it though. I'll do that after I finish this post!


Whole30 dinner last night was steak (we have to learn how to cook steak better...) and onions and greenbeans. I bought mushrooms the night before, and when I opened them to cook. They smelled like fish. Um no thank you. I was pissed.


Workout today:
Warm up
2 min push
1 min base
2 min push
1 min base
1 min all out
90s recovery
1 min base at 7%
1 min base
90s base at 6%
1 min base
2 min base at 5%
1 min base
2.5 min base at 4%
90s base
2 min push
1 min base
1 min all out
recovery


Floor
10 each side wood chop with medicine ball, kneeling on Bosu
20 alternating supermans laying on bosu
12 bosu burpees
(x3)


1500m row for time (THIS SUCKS. I hate rowvember...I think I got 5:49)
(x1)
20 each side plank shoulder tap
25 sit up with medicine ball (10lb)
(x4)


Party on!

November 16, 2015

I ran today, I ran today!!! And it felt so good! Also, I haven't lost endurance, thank you bike! I thought it would be different enough that running would be hard. But I actually had to force myself not to increase speed, I naturally wanted to go faster. My heart rate was still decently high, but my body wanted more. yay! But I want to be careful with mileage since I don't want my shins to come back any time soon. I had a tiny twinge on the left upper shin lately, but I'm not really worried about it. It started when I was biking anyway, so it's not running related.




Uff, I'm so excited.


Whole30 is going swimmingly. The cabin trip I went on this past weekend was so successful since I meal prepped so much. I had a huge bag of cut veggies and homemade ranch, and it was also a huge hit with all the other people too. I did a huge corporate no no today for lunch though, I brought caulimash AND shrimp. So smelly I bet, oops.



Workout today was great:
Treadmill
Warm up
2 min push (6.5 speed)
1 min base (5.5 speed)
3 min push
1 min base
90s push
30s base
1 min all out (9/9.5 speed)
Recovery


Floor
500m row
10 body squat
400m row
20 body squat
300m row
30 body squat
200m row
40 body squat


Tread
3 min push
1 min base
2 min push at 3%
1 min base
2 min push at 5%
1 min base
All out at 7%
Recovery


Floor
6/8/10/12 reps
Hammer curl (15lbs)
Plank press, each side (15lbs)
V up with weight


Tread
2 min push
1 min base
90s push
1 min base
45s all out
30s recovery


Floor
10 TRX legs bent pull up
10 pop jack
(x2.5)


Abs
10 side in and out
20 alternating toe touch
16 full sit ups
(x3)


Party on!

November 21, 2015

Eating has been going pretty well. I'm eating less fruit then normal, but I fear I'm snacking more? Or maybe I'm not. I kinda feel like it's too easy so far, so that I must be doing something wrong. Week 2 I should start to feel more changes, so we'll see what happens! The kalua pork is SO GOOD. Omg it's really delicious. I totally get the obsession. My body kind of fights pork I think though...unless it's random, but I feel like i get icky poops when I eat too much of it. I feel like I can already notice itty bitty changes, like my upper stomach feels a little less bloated. But man does that bottom part need work! I feel stronger working out. But i might be imagining that too.

Tuesday night I went to the Wilds game with friends, we were going to go to Chipotle...but it closed at 6. WTF? Fing St. Paul...it's a grandma town. They don't lettuce wrap their sammys, usually I'm erbs over jimmys all the way, but that's ridic. Jimmys for the win with that one. So instead they said they could make a little salad, and i was excited about it. But it was ridic. The just shoved a punch of meat and lettuce in a tiny soup bowl. Woof. Also, I forgot to say no dressing, so that was delicious! It was a vinegar based dressing so not awful, but for sure sugar. I gobbled that bitch right up. At the game I brought a water bottle and my TJ's trailmix that I'm obsessed with (almonds, walnuts, salted cashews, sunflower seeds, raisins and coconut flakes). Easy peasy!

I have all kinds of good snacks packed for this weekend, cabin with friends. And I already printed off recipes to bring to Thanksgiving, since I will be towards the end for that. Which is a bummer, but honestly I'm not worried about it.

My knee was totally fine today! I think raising the seat really did do the trick! The Dr said I'm crazy tight, and that might have caused injuries, so now I really have no excuse to stretch, but man is it hard to make time for. I really want to, it's just so hard for me to prioritize for some reason. But I seriuosly am so excited about my knee. I'm also going to run T/R next week, and see what happens! I want to go at it slowly and not screw anything up. Biking is fine now, I'm used to it, and am able to get a great workout from it. But I'm still excited to get back to the tread. My knee still pings every once and a while throughout the day, but at least it didn't hurt on the bike!

Workout today was great:
Bike warm up
2.5 min push
1 min base
90s push
30s base
30s all out
90s recovery
2 min push
1 min base
1min push
30s base
1 min all out
90s recovery
2.5 min push
1 min base
90s push
30s base
1 min all out
1 min recovery

Floor
Row warm up
10 goblet squat 25lb
8 push up + feet tuck in with roller
10 roller v ups, feet on roller
(x3)

10 side raises 10 lbs kneeling on bosu
8 sitting bosu v ups
10 front raises 10 lbs kneeling on bosu
(x3)

12 bosu side hops
10 bosu sit up into jump
6 plank feet on bosu, tow tap to right
6 to left
(x6)

Party on!

Dr follow up

Over the weekend, my knee really began to hurt. Driving 5 hours Friday and Sunday really aggrevated it, crawling on the floor with a baby hurt, it just really freaked me out. So I decided to keep my appointment with the specialst this morning. Overall, it's good news. But I'm not excited to pay for it.

The nurse was going to set me up for an X-ray, luckily I was smart enough to mention that I didn't want to pay for that yet and would rather talk to the Dr first. When he came in, we looked at the X-ray, he saw nothing wrong. He only commented on how great my bone density was. So that's a plus. He's not sure what they say to alarm them, but either way he saw nothing of concern. We talked through my pain, and he looked at my knee. Of course my knee wasn't hurting at the point, typical life, but if there was something serious, I'm sure he would have found a way to find it with his exam...so I feel OK about it.

The conclusions were, I should not do things when they hurt, but I shouldn't be afraid to try running again and keep biking. He also said I was really tight, so should work on stretch my lower legs. That might help with shin splints. He said if it hurts again, I can come in and get another x ray.

So that's good news!

Tonight I go to yoga with sister!

November 5, 2015

I really wanted to cancel my workout for this morning, since we were in New Orleans since Saturday, but by the time I had committed to the idea, it was past the 12 hour mark, so I couldn't cancel! Blessing in disguise I suppose.

Except that my knee hurts really bad today. The break didn't do it well apparently...because now it's like, WTF, you gave me a break, and then forced me to bike again. F you I'm gonna make you feel it all day. Again, it hurt the most right when getting started, but fought a little harder then the last times I was working out. It hurt a little longer into my workout than usual. But did indeed go away. But I also noticed it during the bike round a couple of times. But again, only during biking, no pain during lunges etc.

Again, it's not like a constant pain, it's a turn it wrong, move it wrong kinda hurt. Who knows if that's good or bad.

I also got my clinic bill from my shin x-rays, and had a mild panic attack. So I changed around my insurance, and now I'm not sure if I should go to my appointment Monday, or wait until my new insurance stuff kicks in Jan1st.

Bleh.

Walking on the trip was good, my right shin was hurting a bit again, which was weird. It's a little higher then where the intense left hand pain was. And it's a little sharper. Hard to describe. My knee hurt every once and awhile while on vacation, but nothing like after working out. It hurt when I sat funny at a restaurant chair or things like that.
I'll think on it and see what happens.

WHOLE 30 DAY 1
What to say. Easy to say it's easy day 1. I had two cups of coffee...that's a tell. Also, work was so busy, I didn't even have time to crave anything, so that made it easier. Not excited for the sugar and carb headaches I will surely be getting this weekend when I'm out of town with girlfriends...

Breakfast: 3 hard boiled eggs + cinnamon
Lunch: caf salad, lettuce, olives, egg, raisins, peppers, sunflower seeds, side of fruit (NOM NOM...but expensive...)
Dinner: staying late at work, so had some cashews, chicken for dinner

Workout today
Bike
Warm up
3 min push
90s base
2 min push
1 min base
1 min push
30s base
1 min all out
30s recovery
2 min push
1 min base
3 min push
90s base
90s push
1 min base
1 min all out
30s recovery

Rower
20s sprint row
10s rest
(x8)

Floor
14/12/10 reps
Squat + arnold curl (15lbs)
TRX one leg back lunge + TRX Y, alternate
Scissor kicks, shoulders off ground, with weight holding above

Rower
20s sprint row
10s rest
(x8)

Floor
20 curl + press (15lb)
20 plank jacks
(x1.5)

Party on!

October 30, 2015

My knee was pretty much normal today, just tiny hints of tender like twice. On the second half of the workout, while on the bike, I did have a new pain in the middle of my RIGHT shin. Similar to shin splints but more sharp, less pounding if that even makes sense. It went away eventually though. It was defiintely strong for a while though. And kind of throughout the day I have felt it too. Like right now my leg is still but I can feel a nagging sharpness in that area. Super weird...maybe it's from biking?

Workout today:

600m row
15 sit ups + punchs on rower
15 squat jumps
15 squat + rower row
100m squat row
50m bicep curl row
450m row
Repeat above

Floor
6/7/8/9
Pop jacks
Alternating jump lunge
Skaters
Burpees
TRX sit pull up to standing on toes
40 mountain climbers

Bike
2.5m push
30s all out
1 min recovery
2 min push
1 min all out
1 min recovery
3 min push
1 min all out
1 min recovery
90s push
1 min all out
1 min recovery
90s push
30s all out
1 min recovery
1 min push
1 min all out
1 min recovery

October 29th, 2015

Last night J and I went to a concert, throughout the concert my back hurt a lot more than usual, but then my ass started hurting just from turning, so I realized it was all workout related, ha! Those lunges were a B word. I didn't notice when I was doing it, but I noticed today...every time I try and walk.

I didn't notice my knee hurting standing, but when we went down the stairs, it screamed in pain at every step. So that's a little concerning. But it's semi normal today, so that's good. As in, it hurt first few pumps of bike, but was totally cool after that. And it only hurts if a turn it funny when I cross my legs for a second.

At least I can have Dr. look at my knee too when they look at my shin. Pros and cons?

Workout:

So currently, on the bike, my base is gear 12, push gear 16, all out 20 standing, and recovery 10, just for reference.

3G today (hell week really is hell)
My pod didn't work today, so I don't have my calorie count, but they've been near 600 or over every day!

Warm up
All outs are starting at 22 standing, and gradually down to 20 depending on length of time.
30s all out
30s base
45s all out
30s base
1 min all out
1 min base
(x3)

Rower
1000m rows
100 press jack with medicine ball
500m row
50 press jack with medicine ball
1000m row

Floor
20 bicep curl to press
20 bench tricep dips
30 TRX chest press
30 TRX pull ups
40 push ups
40 plank rows (20 each arm)
50 bicyles

Party on!

my shin

I interupt these workout messages with a shin update.

The clinic called today with X-ray results. The not super with it nurse said, the X-ray was clean, but there was "non-specific findings of sclerosis".

Whatever that means. All I know is that I shouldn't have googled.
Of course my mind jumps way too easily.
All I wanna do it be healthy so I can workout like this forever.
BARF.

They referred me to Ortho, and I have an appointment for Nov 9th. Hopefully it's nothing! I should have asked more questions on the phone, but I didn't really trust her knowledge and she seemed really rushed. I asked if it could have caused the pain and she said hesitantly yeah it was most likely due to that. They also think it's from a previous injury, she asked if I've ever had one, and I can't think of anything.

Also my knee really hurts today. In trying to poinpoint the pain, it's when my bottom part of my leg is twisted in to the right, so when I swing my right leg from under my chair, up towards my straightened left leg to cross it (this is a lot of times how i sit on the edge of my chair), I can feel it then. Or if I'm trying to find it, when i hold my right foot steady with my left foot, and try and push my knee towards my other leg/rotate my knee towards my other knee.

Just for a record ya know ;)

October 28, 2015

My knee was acting up a bit today. Just when I first started biking, per usual. And then I did a pigeon stretch at the end, where you bend your knee in front and bend forward. No way jose, that was not good for it. Didn't crazy a lot, but if I would have pushed it it would have. And it kinda hurts after having done that. So it's something with rotation. As long as I'm mindful of that. I realize how often I cross my ankles at work, because I've been trying not to hoping that's not screwing up my knee. I natrually sit kinda like knees apart, ankles crossed nad back under my butt, if that makes any sense.

But it feels fine now so that's good. Shin is doing well. My other ouside shin (R) has been a little soar lately, during workouts and such. But i'm thinking that's just a compensation thing.

Workout today:

Bike
Warm up
1 min push
1 min all out
50 iso squat
1 min push
1 min all out
40 iso squat
1 min push
1 min all out
30 iso squat
1 min push
1 min all out
40 iso squat
1 min push
1 min all out
50 iso squat
1 min push
1 min all out

90s base

30s all out
30s recovery
30s all out
330s recovery
30s all out
30s recovery
30s all out
30s recovery

Floor
Row warm up
300m row
30s iso squat hold
(x2)

1 Dead lift 20lbers
2 backward lunges
1 Dead lift 20lbers
4 backward lunges
1 Dead lift 20lbers
6 backward lunges
Up to 20
Then I put weight on shoulders becuase my hands were cramping so bad
Got up to 14 with second round

30s squat curl press
30s recovery
(x4)

Party on!

October 26, 2015

I definitely worked out last Friday, but from work chaos, forgot to upload the workout.

My shins and knee felt totally fine today. Thank god. Let's just hope nothing else crops up, so these bitches can heal.

Dancing this past weekend at the wedding and other times I don't remember...oh driving 6 hours friday and sunday, my knee was a little painful, but today it was fine, so that's great!

I love how I feel strong and capable. But I hate how I know how much crazy better and more powerful I would feel if I was eating better.

I love how strong my arms are getting. But I hate how masked they are since I'm not eating better.

I love how hard my leg muscles are getting from biking. But I hate how much the jiggle in the mirror when I do jumping squats.

This could qualify as self body shaming. Well, yes it does, I shouldn't even try and hide it. I have shame right now for my body. But I still love it more. So I think that makes it OK? I don't know. It's hard to be PC about health, and not make people worried about you. I think it's safe to say that, yes being healthy brings me tons of joy, but the rest of my joy in life, is larger and is not hidden by the lack of a different joy I get when I'm not healthy.

That makes no sense. Regardless. My body isn't great right now, but damn is my life still full and i love it. But I'm excited to get my eating into shape and reflect the rest of joy in life with my body. So they match!

Oh my gawd I'm rambling so much.

Workout today:

3G-Hell Week for Halloween!

Warm up
Rower (over 5000m, barf)
30s push
30s all out
30s recovery
1 min push
30s all out
30s recovery
90s push
30s all out
30s recovery
2 min push
30s all out
30s recovery
2.5 min push
30s all out
30s recovery
3 min push
30s all out
30s recovery

Bike
Repeat above

Floor
6/10/12/14 reps
TRX Chest pull
TRX push up
Squat jumps
Side plank dips, each side
50 scissor abs
(x4)

Party on!

October 22, 2015

My shin feels fine, which is great! My knee did the weird thing on the bike again today, but it went away almost immediately after I actually started biking, so I hope that's ok?

When I was rowing today, for the second part, I got this weird twinge in my lower right back. My body is not excited for life rigth now. Beh.

Workout today:
Bike
Warm up
1 min push
1 min base
3 min push
1 min base
90s push
1 min base
1 min all out
1 min base
1 min push
1 min base
1 min push
1 min base
2 min push
1 min base
90s push
45s base
1 min push
45s all out
Recovery

Floor
Row warm up

800m row (x1)
15 reverse grip row
15 each side, side plank dip
15 double crunch
(x4)

800m row (x1)
14 each leg TRX running man
14 TRX bicep curls
14 TRX lunge + Y with arms
(x4)

October 21, 2015

My left shin hurts less and less every day which is good. The Dr called today with Xray results, but I didn't answer. And when I tried to call back I was on hold for 20 min so I gave up. Today my right leg was a little sore, but in a different way. Also, my right knee has started to hurt at the start of biking, it usually goes away though throughout the workout.

That's kind of frusterating though. It's like my body is saying, oh, you wanna heal that part, then we're gonna f up this part in a trade off. Ugg.

Workout today:
Bike
Warm up

2 min push
1 min base
1 min push
30s base
1 min all out
30s recovery
1 min push
1 min all out
30s recovery
(x3)

Floor
Row warm up

20/18/16/14 feet on roller, back on floor in and outs
12 each TRX one arm floor touch, strap touch
(x4)

6/8/10/12 dive bomber push ups
10 sumo squat 30lb
(x3.5)

10 180 degree burpees
20 plank jacks
(x3)

Party on!

October 20, 2015

Well, that did not go great...however, it was the fastest clinic appointment I've literally ever had.
I checked in, literally just opened instagram and got called back!
The nurse made a joke about being a hypocondriac...which I was already paranoid about, so thanks for that.
The "doctor" didn't even know what shin splints were. I mean come on...couldn't she have just googled it quick before coming to see me?
As always, she was super rushed and impersonal.
She said we could do an xray just to be certain, even though she didn't see any swelling.
I was embarassed, so I didn't say all the things I had researched (like shin splints can lead to a stress fracture, my timeline was identically to those described in articles, i had specific pain in a specific area, x-rays don't always show the fracture...etc.).

However, let's take a moment to appreciate that this is the worst of my medical concerns right now, and that I have the means to go in for something as stupid as shin splints.

I fully recognize this, just for the record:)

Really, I don't know what more I was hoping for. Since either way, I will take at least 4 weeks off to be safe. But golly gee do I miss running. I'm learning more about my body and what it needs/can do on the bike. But it's still not the same. I miss the ease of the treadmill telling me what to do, rather than me having to control my pushing.

Workout today:

Bike
Warm up
2 min push
1 min base
1 min push
1 min base
1 min push
1 min all out
1 min recovery

Floor
100m sprint row
10 medicine ball squat, push ball forward coming up
100m sprint row
10 medicine ball squat, push ball up
(x3)

Bike
Repeat first part

Floor
8 one arm snatch, 25lb
10 bicep curl, 15lb
10 TRX tricep extensions
(x3)

Bike
Repeat first part

Floor
250m row sprint (x1)
8 iso chest flys 12.5 lbs
16 alternating laying supermans
(x4)