Like me. Yes, that's right. Gym today gave me a twisted ankle (left one, as in the injured side) as a little sprinkling of salt in the mental wound that was already exposed. Up until that point, however, training went fine.
Running: 30 mins, 5.13 km (1 stop)
Jumping drills:
1. 2-1-2: 2 legs, 1 leg, together = 25 each
2. Square jumps: together, 1 leg = 30 each
3. Side jumps: together, 1 leg = 30 each
4. Skater jumps: 2x 50
5. Jump down into squat: 1 leg = 30 reps
6. 2 hurdle jumps into squat: 1 leg = 2x 25 reps
7. Jumps 'around the world'= 2 leg, 1 leg = 20 reps each (twisted ankle happened here)
Bending: 2x
It's not too bad so I hope both knee and ankle recover soon, but the mental impact...so not what I needed right now!
x
1/26/2012
let me exemplify
As I was browsing the web for training inspiration I came across a bunch of videos that now have made me completely break down into pure panic. This video is 4-5 months post-op. I'm 8 months and nowhere - I repat, nowhere! - near that level. Neither strength nor mental capacity allows for that speed or pressure.
Yes, yes, I know he's a guy, he's professional whatever, got all the right equipment, help etc - but still! We're talking HALF the rehab time! Of course nothing good will come out of giving up but this very moment I don't know what to do.
This year will conclude my 8th year in ACL rehab. Try that, then judge me.
x
Yes, yes, I know he's a guy, he's professional whatever, got all the right equipment, help etc - but still! We're talking HALF the rehab time! Of course nothing good will come out of giving up but this very moment I don't know what to do.
This year will conclude my 8th year in ACL rehab. Try that, then judge me.
x
1/25/2012
...
Went to the gym to run. Should've run outside and done jumps etc but there you go. And then the dear old knee didn't cooperate at all. Simple bending was painful but I thought, hey, let's try. Fail. And then my mental capacity faltered as well. Did 15 minutes before I gave up. So far from good - and just realised it's 8-months-post-op today. Hello breakdown.
Today:
Cycling: 15+30+15 minutes
Running: 15 minutes, 2.3 km
Tried doing mobility exercises but it was too painful. What is WRONG? Contemplating painkillers double dose. I need to get good training in. Brilliant how I've planned 3 weeks without any work-out soon. I'm in trouble.
Jo x
Today:
Cycling: 15+30+15 minutes
Running: 15 minutes, 2.3 km
Tried doing mobility exercises but it was too painful. What is WRONG? Contemplating painkillers double dose. I need to get good training in. Brilliant how I've planned 3 weeks without any work-out soon. I'm in trouble.
Jo x
1/23/2012
seriously
Ok seriously now, guys. I'm worried. I know I usually alternate between highs and lows but at the moment it's so so painful on the inside and I don't know what I've done wrong.
I can't decide whether I've done too much or too little. And to be honest it's freaking me out.
Let's break it down.
I certainly haven't neglected strength. Been doing 2-3 sessions most weeks and all of them to my full capability.
Running has also been done properly. Physio gave me the option of aiming for 5K or 10K and I've done AT LEAST 5K each time, sometimes more.
I've done jumps and stuff too.
The only thing I can admittedly say I haven't done properly is sprinting intervals. A lot due to illness. Could that be enough to make it this bad? Sprinting hasn't felt good since December anyway and I've been scared to do it. But I've done high knees and all that.
If there's something I hate in this world, it's not knowing. And I don't know. I really don't. As I'm going home on Sunday I booked an appointment to see CJ (yay!) on Tuesday so hopefully he can either calm me down or crumble my world. I don't do well on grey zones, you may have noticed.
If this doesn't go well I don't know what I'll do...
x
I can't decide whether I've done too much or too little. And to be honest it's freaking me out.
Let's break it down.
I certainly haven't neglected strength. Been doing 2-3 sessions most weeks and all of them to my full capability.
Running has also been done properly. Physio gave me the option of aiming for 5K or 10K and I've done AT LEAST 5K each time, sometimes more.
I've done jumps and stuff too.
The only thing I can admittedly say I haven't done properly is sprinting intervals. A lot due to illness. Could that be enough to make it this bad? Sprinting hasn't felt good since December anyway and I've been scared to do it. But I've done high knees and all that.
If there's something I hate in this world, it's not knowing. And I don't know. I really don't. As I'm going home on Sunday I booked an appointment to see CJ (yay!) on Tuesday so hopefully he can either calm me down or crumble my world. I don't do well on grey zones, you may have noticed.
If this doesn't go well I don't know what I'll do...
x
1/22/2012
thoughts
Like I've mentioned before the knee is pretty painful at the moment. I'm trying to figure out why.
True, I have been pretty still lately because of exams etc. It tends to get stiff then.
But I've had 5 sessions this week so it still gets it's attention.
True, I haven't been challenging it too much lately.
But surely that shouldn't make it worse? I'm still running and doing all the strength.
I'm thinking balance work is needed. Gosh I wish I had CJ here...
x
True, I have been pretty still lately because of exams etc. It tends to get stiff then.
But I've had 5 sessions this week so it still gets it's attention.
True, I haven't been challenging it too much lately.
But surely that shouldn't make it worse? I'm still running and doing all the strength.
I'm thinking balance work is needed. Gosh I wish I had CJ here...
x
22
Silly silly me forgot shorts and so had to run back home to get them and consequently didn't have as much time to run today. Like I said, I don't know where my brain went for vacation but it's far away it seems.
25 mins, 4.46 km
15-20 mins crosstrainer
It wasn't a completely smooth run and it was a little painful on the knee. Nevertheless, it was my third run this week so I'm seeing it as a bonus. Hopefully it won't be too cold tomorrow so I can go outside and do jumps etc.
x
25 mins, 4.46 km
15-20 mins crosstrainer
It wasn't a completely smooth run and it was a little painful on the knee. Nevertheless, it was my third run this week so I'm seeing it as a bonus. Hopefully it won't be too cold tomorrow so I can go outside and do jumps etc.
x
21st
Yesterday. Completely forgot. I don't know where my brain is these days.
10 + 15 mins cycling
Leg press: 3x 65 kg (15 reps)
Leg curl: 3x 39 kg (15 reps)
Leg extension: 3x 26 kg (15 reps)
Squats: 3x 20 kg (10 reps)
Ski jumps: 3x 40
Lateral lunges: 3x 20 (no weight)
Given how painful it was and how shit I felt, I have to content with this session. At least I did pretty much everything even if it wasn't at top level. There's something wrong with it, I'm telling you...
x
10 + 15 mins cycling
Leg press: 3x 65 kg (15 reps)
Leg curl: 3x 39 kg (15 reps)
Leg extension: 3x 26 kg (15 reps)
Squats: 3x 20 kg (10 reps)
Ski jumps: 3x 40
Lateral lunges: 3x 20 (no weight)
Given how painful it was and how shit I felt, I have to content with this session. At least I did pretty much everything even if it wasn't at top level. There's something wrong with it, I'm telling you...
x
1/20/2012
More tips!
Given my recent discovery, another tip to ACL rehabilitation - keep up the balance work. Balance board and more dynamic exercises - do them! If you don't, it's going to get achy and far from optimal.
That's all. Good luck everyone!
x
That's all. Good luck everyone!
x
1/19/2012
1/18/2012
1/17/2012
tip!
Tip for ACL reconstruction rehabilitations, first or second time:
when you get to the point where strength becomes less important, and running/similar is in focus - try to stop increasing resistance in the machines and increase repetitions instead. It will ease the pressure on your legs and allow you to develop speed/stamina instead. You'll still maintain muscle and build on that, but without killing your legs given all the work-out you're doing.
Perhaps it's obvious, but I found it helped me a lot.
x
when you get to the point where strength becomes less important, and running/similar is in focus - try to stop increasing resistance in the machines and increase repetitions instead. It will ease the pressure on your legs and allow you to develop speed/stamina instead. You'll still maintain muscle and build on that, but without killing your legs given all the work-out you're doing.
Perhaps it's obvious, but I found it helped me a lot.
x
failfailfail
Gym attempt today and Mr Fever returned to the hoods. Fantastic fail session-wise but did some stuff at least.
10 + 15 min cycling
Interval cycling (x2)
Leg press: 3x 65 kg (15 reps)
Leg curl: 3x 32 kg (15 reps)
Leg extension: 3x 26 kg (15 reps)
Squats: 3x 20 kg
Balance work
Stretch
Body absolutely aching throughout and dizzy and stuff, so cut it a bit short and cycled instead. Always something. I need to kick this illness so I can get back in the game! Running tomorrow, mind...
x
10 + 15 min cycling
Interval cycling (x2)
Leg press: 3x 65 kg (15 reps)
Leg curl: 3x 32 kg (15 reps)
Leg extension: 3x 26 kg (15 reps)
Squats: 3x 20 kg
Balance work
Stretch
Body absolutely aching throughout and dizzy and stuff, so cut it a bit short and cycled instead. Always something. I need to kick this illness so I can get back in the game! Running tomorrow, mind...
x
1/16/2012
believe it or not
This is not a good report on my training, mind. They should be equal!
x
1/15/2012
run!
Made my run today. First proper session in a long time and even though my cough (once again) became worse afterwards, I'm happy with it. Details:
Effective running: 32 minutes (iPod says 7 km, but not a chance).
Stations:
1. Hurdle jumps (sideways) 3x 20
2. Running drills
3. Box jumps (1 leg) 3x 10
Found an awesome space for the running drills so could finally do them properly - and even high knees felt fine! Some pain during sprints but it feels ok now. The running itself felt so good! Was moving on clouds and at a rather high pace too throughout. Maybe it was the huge portion of pasta I had before, maybe I'm becoming fitter, I don't know. Something's changed for the time being and I shall be happy about it.
x
Effective running: 32 minutes (iPod says 7 km, but not a chance).
Stations:
1. Hurdle jumps (sideways) 3x 20
2. Running drills
3. Box jumps (1 leg) 3x 10
Found an awesome space for the running drills so could finally do them properly - and even high knees felt fine! Some pain during sprints but it feels ok now. The running itself felt so good! Was moving on clouds and at a rather high pace too throughout. Maybe it was the huge portion of pasta I had before, maybe I'm becoming fitter, I don't know. Something's changed for the time being and I shall be happy about it.
x
1/13/2012
fail!
Epic fail today.
First - note to self: REALISE that deadlifts are NOT GOOD! Knee is so bad again!
Secondly, I thought I'd try swimming. Turns out you need a swimming hat (the ones that make you look like a - ironically - hatless mushroom. Long story short, I don't have one and was limited to walking in the water. Which I did. For 30 mins. Doing high knees, sliding etc. Turns out knee didn't like it, so perhaps it was a good thing I didn't get to swim?
Boo.
x
First - note to self: REALISE that deadlifts are NOT GOOD! Knee is so bad again!
Secondly, I thought I'd try swimming. Turns out you need a swimming hat (the ones that make you look like a - ironically - hatless mushroom. Long story short, I don't have one and was limited to walking in the water. Which I did. For 30 mins. Doing high knees, sliding etc. Turns out knee didn't like it, so perhaps it was a good thing I didn't get to swim?
Boo.
x
1/12/2012
thursday
What a crappy session. Never got fully warmed up and so couldn't perform on top. Let's hope it was ok still. My own fault really - I'm moving towards a slump again!
10 mins cycling
Interval cycling
Leg press: 3x 75 kg (15 reps)
Leg extension: 3x 28.5 kg (15)
Squat: 20+25+25 kg (10)
Deadlifts: 3x 25 kg (10)
Lateral lunges: 3x 8 kg (20)
Bending: 3x
No ski jumps. I really need to get back to those! But there's hardly space to do them in the gym. Also have to do a proper outdoors session again with sprints etc. As soon as cold allows. More running this weekend though, and volleyball starts next week. It's annoying that I'm going down again - I was doing so well!
x
10 mins cycling
Interval cycling
Leg press: 3x 75 kg (15 reps)
Leg extension: 3x 28.5 kg (15)
Squat: 20+25+25 kg (10)
Deadlifts: 3x 25 kg (10)
Lateral lunges: 3x 8 kg (20)
Bending: 3x
No ski jumps. I really need to get back to those! But there's hardly space to do them in the gym. Also have to do a proper outdoors session again with sprints etc. As soon as cold allows. More running this weekend though, and volleyball starts next week. It's annoying that I'm going down again - I was doing so well!
x
1/10/2012
gymgymgym
Ventured to the gym. Cold is better and I could do a bit more, but tried to hold back a little. As such:
10 mins cycling
Interval cycling
Leg press: 3x 75 kg (15 reps)
Leg curl: 3x 41.5 kg (15+12+12 reps)
Leg extension: 3x 28.5 kg
Squats: 3x 20 kg (10 reps)
Lunges on board: 3x 10 / leg 6 kg/hand
Bending: 3x
Now pain on the side...felt it during lunges too but thought nothing of it. We'll see..
x
10 mins cycling
Interval cycling
Leg press: 3x 75 kg (15 reps)
Leg curl: 3x 41.5 kg (15+12+12 reps)
Leg extension: 3x 28.5 kg
Squats: 3x 20 kg (10 reps)
Lunges on board: 3x 10 / leg 6 kg/hand
Bending: 3x
Now pain on the side...felt it during lunges too but thought nothing of it. We'll see..
x
monday
Ran yesterday and made my cold worse.
30 minutes
6.2 km (Nike+ iPod)
Dying, but gym awaits.
x
30 minutes
6.2 km (Nike+ iPod)
Dying, but gym awaits.
x
1/08/2012
back
Went to the gym so as to minimise the damage this week done by illness.
5K run in about 30 mins (or 6.2 km if Nike+ iPod gets a say...really need to calibrate that thing soon).
Balance work
Couldn't breathe but survived. Considering I'm going away for 3 weeks in about 1 ½ months I need to cram in a lot of training before that so here's hopefully to a good start. If only sickness could leave completely!
x
5K run in about 30 mins (or 6.2 km if Nike+ iPod gets a say...really need to calibrate that thing soon).
Balance work
Couldn't breathe but survived. Considering I'm going away for 3 weeks in about 1 ½ months I need to cram in a lot of training before that so here's hopefully to a good start. If only sickness could leave completely!
x
1/05/2012
in sickness and in health
Took two super painkillers and went to the gym after half a day in bed. Very light session but done at least.
10 mins cycling
Interval cycling (very very light)
Leg press: 3x 65 kg (15 reps)
Leg curl: 3x 32 kg (15 reps)
Leg extension: 3x 26 kg (15 reps)
Squats: 3x 20 kg (10 reps)
Lateral lunges: 3x 20 (5 kg)
Bending: 3x
Hopefully - hopefully! - I can do running this weekend but if the fever persists (like at the moment) I don't know if I should.
Just got the news that a friend tore pretty much everything there is to tear in his knee - such bad, bad news! Watch out, people! And all the best for recovery, AA.
x
10 mins cycling
Interval cycling (very very light)
Leg press: 3x 65 kg (15 reps)
Leg curl: 3x 32 kg (15 reps)
Leg extension: 3x 26 kg (15 reps)
Squats: 3x 20 kg (10 reps)
Lateral lunges: 3x 20 (5 kg)
Bending: 3x
Hopefully - hopefully! - I can do running this weekend but if the fever persists (like at the moment) I don't know if I should.
Just got the news that a friend tore pretty much everything there is to tear in his knee - such bad, bad news! Watch out, people! And all the best for recovery, AA.
x
1/04/2012
rest
Officially resting today. Hopefully I'll feel well enough tomorrow to venture on at least a gym session. Or maybe a short run. Think fever is leaving my body a little now.
x
x
1/03/2012
illness!
Oh no distaster has struck! I'm ill! Fever and cold both at once and I don't know what to do! Skipped training today and spent it shaking under blankets in bed, but I really can't afford to miss any training. Then again the knee gets really bad when I'm ill (which isn't often, hence my panic).
What do to, what to do? Last time I had the flu I kept on playing basketball and ended up being ill for 3 months and injuring my knee again (related or not, I don't know) so I'm a bit...well, indecisive here. Thinking if there is an easy version of training that I could do...
Boo!
x
What do to, what to do? Last time I had the flu I kept on playing basketball and ended up being ill for 3 months and injuring my knee again (related or not, I don't know) so I'm a bit...well, indecisive here. Thinking if there is an easy version of training that I could do...
Boo!
x
1/02/2012
2012!
As always before everything falls apart again, the new year has me in high spirits. Accordingly, I went to the gym for a big session - and didn't break down once! How's that for improvement? Let's hope it continues.
10 mins cycling
Interval cycling (man, I really pushed it today!)
Leg press: 3x 75 kg (15 reps)
Leg curl: 3x 41.5 kg (15 reps)
Leg extension: 3x 28.5 kg (15 reps)
Squats: 20+25+25 kg (10 reps)
Lunges on board: 3x 10/leg 8 kg/hand
Lateral lunges: 3x 20 reps / 8 kg
Bending: 2x
Ski jumps: 3x 20
It felt good, and squats in particular - went deeper than usual. Legs hurt now, but I'll take that as a good sign! Happy 2012 everyone!
x
10 mins cycling
Interval cycling (man, I really pushed it today!)
Leg press: 3x 75 kg (15 reps)
Leg curl: 3x 41.5 kg (15 reps)
Leg extension: 3x 28.5 kg (15 reps)
Squats: 20+25+25 kg (10 reps)
Lunges on board: 3x 10/leg 8 kg/hand
Lateral lunges: 3x 20 reps / 8 kg
Bending: 2x
Ski jumps: 3x 20
It felt good, and squats in particular - went deeper than usual. Legs hurt now, but I'll take that as a good sign! Happy 2012 everyone!
x
1/01/2012
2011
Yesterday was the final run of the year. As follows (according to Nike+ iPod):
7.1 km
34 mins
1. Hurdle jumps 3x 10
2. Stairs 3x3
3. Box jumps 3x 10
34 mins as in effective running time. Paused the work-out during stations. I doubt the distance - too short to cover that distance (at least for me). Anyway.
Happy new year!
x
7.1 km
34 mins
1. Hurdle jumps 3x 10
2. Stairs 3x3
3. Box jumps 3x 10
34 mins as in effective running time. Paused the work-out during stations. I doubt the distance - too short to cover that distance (at least for me). Anyway.
Happy new year!
x
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