Turning a Setback into a Comeback

When you’re off kilter, the name of the game is to build new habits.

I’m currently working on a new experiment. I’m aiming for 5 days a week of exercise and 2 salads a day. So far I’ve been successful a little over 50% of the time — I logged three workouts last week (3/5 = 60% completion rate) and I think I had salad for lunch and dinner about 4 days as well (4/5 = 80% completion rate).

Same goals for this week will apply. Hoping to have something more like an 80-100% completion rate for both. The light at the end of the tunnel is a FlyWheel and/or FlyBarre membership. My coworker is already peer pressuring me into joining so I have to hurry up and feel worthy of my reward! Also, I have a Tuesday afternoon appointment with the orthopedic surgeon. Hoping that my next set of x-rays give me some good news and that I could do some light running or something again. This lack of cardio is driving me absolutely bananas!

Week of 4/20/14 recap:

Monday, April 14, 2014:

1 set of Trunk Rotations Max reps 30, max weight 0 lbs.
1 set of Elbow-Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Cable Crossover Max reps 30, max weight 0 lbs.
1 set of Wrist Curl Max reps 30, max weight 0 lbs.
1 set of Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Neck Rotations Max reps 30, max weight 0 lbs.
1 set of Bicycle Kick Max reps 30, max weight 0 lbs.
1 set of Chair Pose Max reps 30, max weight 0 lbs.
1 set of T-Push-ups Max reps 30, max weight 0 lbs.
1 set of Chair Pose Max reps 30, max weight 0 lbs.
4 sets of Dips Max reps 15, max weight 0 lbs.
4 sets of Upright Row Max reps 15, max weight 20 lbs.
4 sets of Dumbbell Tricep Press Max reps 15, max weight 14 lbs.
3 sets of Upright Row Max reps 10, max weight 14 lbs.
3 sets of T-Push-ups Max reps 15, max weight 0 lbs.
3 sets of Bent-Over Row Max reps 15, max weight 14 lbs.
3 sets of Upright Row Max reps 15, max weight 14 lbs.
3 sets of Pushup Max reps 15, max weight 0 lbs.
3 sets of Side Lateral Raise Max reps 10, max weight 14 lbs.
3 sets of Dumbbell Fly Max reps 10, max weight 14 lbs.
1 set of Wall Chest Stretch Max reps 30, max weight 0 lbs.
1 set of Downward Dog Pose Max reps 30, max weight 0 lbs.
1 set of Shoulder Stretch Max reps 30, max weight 0 lbs.
1 set of Finger Flexor Stretch Max reps 30, max weight 0 lbs.
1 set of Elbow Across Stretch Max reps 30, max weight 0 lbs.

Tuesday, April 15, 2014:

1 set of Windmills Max reps 30, max weight 0 lbs.
1 set of Neck Rotations Max reps 30, max weight 0 lbs.
1 set of Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Chair Pose Max reps 30, max weight 0 lbs.
1 set of Reverse Crunch Max reps 30, max weight 0 lbs.
1 set of Elbow-Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Small Arm Circles Max reps 30, max weight 0 lbs.
1 set of Trunk Rotations Max reps 30, max weight 0 lbs.
1 set of Pushup Max reps 30, max weight 0 lbs.
1 set of Burpees Max reps 30, max weight 0 lbs.
4 sets of Dips Max reps 10, max weight 0 lbs.
4 sets of Upright Row Max reps 15, max weight 14 lbs.
4 sets of Dumbbell Tricep Press Max reps 15, max weight 14 lbs.
3 sets of Bent-Over Row Max reps 15, max weight 14 lbs.
3 sets of Pushup Max reps 15, max weight 0 lbs.
3 sets of Upright Row Max reps 15, max weight 7 lbs.
3 sets of Upright Row Max reps 15, max weight 14 lbs.
3 sets of Pushup Max reps 15, max weight 0 lbs.
3 sets of Dumbbell Curl Max reps 15, max weight 14 lbs.
3 sets of Side Lateral Raise Max reps 15, max weight 14 lbs.
1 set of Doorframe Chest Stretch Max reps 30, max weight 0 lbs.
1 set of Back Raise Max reps 30, max weight 0 lbs.
1 set of Neck Stretch Max reps 30, max weight 0 lbs.
1 set of Overhead Press Max reps 30, max weight 0 lbs.
1 set of Shoulder Stretch Max reps 30, max weight 0 lbs.

Thursday, April 17:

1 set of Windmills Max reps 30, max weight 0 lbs.
1 set of Neck Rotations Max reps 30, max weight 0 lbs.
1 set of Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Chair Pose Max reps 30, max weight 0 lbs.
1 set of Reverse Crunch Max reps 30, max weight 0 lbs.
1 set of Elbow-Shoulder Circles Max reps 30, max weight 0 lbs.
1 set of Small Arm Circles Max reps 30, max weight 0 lbs.
1 set of Trunk Rotations Max reps 30, max weight 0 lbs.
1 set of Pushup Max reps 30, max weight 0 lbs.
1 set of Burpees Max reps 30, max weight 0 lbs.
4 sets of Dips Max reps 10, max weight 0 lbs.
4 sets of Upright Row Max reps 15, max weight 14 lbs.
4 sets of Dumbbell Tricep Press Max reps 15, max weight 14 lbs.
3 sets of Bent-Over Row Max reps 15, max weight 14 lbs.
3 sets of Pushup Max reps 15, max weight 0 lbs.
3 sets of Upright Row Max reps 15, max weight 7 lbs.
3 sets of Upright Row Max reps 15, max weight 14 lbs.
3 sets of Pushup Max reps 15, max weight 0 lbs.
3 sets of Dumbbell Curl Max reps 15, max weight 14 lbs.
3 sets of Side Lateral Raise Max reps 15, max weight 14 lbs.
1 set of Doorframe Chest Stretch Max reps 30, max weight 0 lbs.
1 set of Back Raise Max reps 30, max weight 0 lbs.
1 set of Neck Stretch Max reps 30, max weight 0 lbs.
1 set of Overhead Press Max reps 30, max weight 0 lbs.
1 set of Shoulder Stretch Max reps 30, max weight 0 lbs.

I’ve also thrown another wrench into my schedule since I’ve decided to go back to school to finish up my program at Golden Gate University. I was about halfway through my masters a few years ago when I dropped out for the second time. I figured that since my next year or two will be heavily involved with strictly design (less marketing than what I’m used to) this will keep my non-design brain satiated for a bit. I’ve also decided to pull the trigger on applying for a complementary masters program in human-computer interaction. If my grand scheme works to plan, I’ll be able to go to school in two places at once, for two different degrees at once, and finish in about two years with two degrees. We’ll see how things work out.

Goals for the week:

1) 80-100% completion rate for 5 workouts this week
2) 80-100% completion rate for 10 salads this week
3) Wrap up my work for my old team
4) Start kicking serious butt on my new team
5) Finish reading 65-75% of the textbook of my upcoming class
6) Follow up with the HCI application

Short term reward: Flywheel/Flybarre membership in late May 2014

Long(ish) term reward: Hiking the Grand Canyon rim-to-rim in late summer 2014

Mantra of the week: Respect the training. Honor the commitment. Cherish the results.

 

 

This Is My Broken Leg Rant

Not a lot of action on the blog, mainly because there hasn’t been a lot of training on my end!

Turns out that the last time I went skiing, I did not sprain my ankle. No, no…there was no sprain. The leg itself was just broken. BROKEN. Uhg. First broken bone ever but at least I went down in a glorious yard sale of ski equipment. I had fun and I don’t regret it. What I do regret is not getting the x-rays completed sooner. It honestly probably got worse before it got better, but at least now I am relegated to a boot and am no longer in pain. No surgery will be required — just rest and relaxation. I guess there are seriously worse things that can be prescribed for me, right?

The last month has been pretty hectic, broken leg aside. With the team transfer at work, I’ve been working triple-time to get a lot of this work completed and out the door. I’m still underwater (story of my life!) but at least the end is near. My vacation officially started this weekend, and I’m feeling a lot more relaxed overall. I’m looking forward to my trip tomorrow and staying (relatively) off the grid for as much as possible.

Re-evaluating my Ironman plans for December. I’d really only be able to get 5 months of training in, but I need at least 6 or 7 to include base training. Another year, another Ironman goal down the drain. I know that I have a lifetime ahead of me, but I’m really tired of this goal getting punted because of these unforeseen circumstances. Last year it was a lot of health issues as well. Maybe this year I can be a little more mindful of how my bones can break so that next year, I can train for something fun — like Coeur d’Alene, Whistler, or something.

If all else fails — which I think we’re getting to that point — I will always have the Rock ‘n Roll Lisbon in October. If my fracture heals by the time my doctor says it will, I will have *exactly* 16 weeks to train for it. Even that is cutting it a bit close since I will be essentially starting from scratch. Also not sure about the Grand Canyon rim-to-rim hike for late August/early September but I think I will be able to manage it physically. It’ll just depend on getting the right amount of time off of work.

I’m getting cabin fever. I really miss the days where I could just get changed, lace up my running shoes, and head out the door for a 10-mile run. Springtime in Seattle means that I see all of these people training for the Seattle Rock n Roll this June. Wish I could be one of them. I guess I could walk it again like last year but it’s just not the same.

And now, I’m going to catch up on all of my Runners World magazines and take an angry nap. Because broken legs.

Resetting Expectations

The thing with injuries is that it allows me ample time to reflect. An injury pretty much grinds all of my training plans to a screeching halt. The Whidbey Island Marathon in April (which was downgraded to a half marathon, which was then downgraded to a 10K) is definitely out of the picture. I think I’ll still be on target for some Olympic tris this summer, but my 70.3 and 140.6 may be a bit at risk. It’s going to take some time to rehab this ankle and get my strength back to where it was last December. To think that so much could’ve gone right and wrong in the last three months…

Resetting expectations isn’t a bad thing. For someone like me who loves going at full throttle, there’s value in slowing down every once in awhile. It’s frustrating, but I think back to my rack of medals hanging in my living room and I remember that it’s all a process — I didn’t get to where I was overnight, and it’ll take a lot more than an annoying ankle injury to keep me away from the activities that I love.

These next few weeks will be a bit crazy with work deadlines, but I’ve given myself a stretch goal: Over the next 16 days I need to log 30 miles in the pool. I think it’s doable. The pool won’t aggravate my ankle. It’ll help me build some much needed conditioning. My long swim days (which are most of them) can be broken up into shorter day and night segments, or a long day/short night, or short day/long night segments. This will probably help cure some of my insomnia woes and will force me to manage my time a little better. What will be difficult will be juggling the long swims during the weekends, which is generally the time I go skiing. I guess if I can go skiing in the mornings I might be able to squeeze the swims in to the evenings. Maybe that’ll be too taxing. Now I’m just speculating…

Regardless, it’ll be nice getting back into training mode.

Here’s my schedule, for those of you who are curious what 30 miles over 16 days looks like:

Looking forward to knocking out this stretch goal…and if I don’t, I’m sure I’ll come close and at least get some swimming in. I’m certainly looking forward to some spring swimming with my tri group and some summer swimming in Lake Union. By the way, that cover image is one of me, swimming into the sunset in Lake Union. Best thing ever!

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