90 Days

[colin]

Hey hey everyone. Thank you Dawn, PSW and likers!

Still recovering really. I've had some physio He says it's OK to continue with some stuff so I'm still doing football and running. It's on the mend, but frustratingly slow of course!

Physio was interesting. I've done it to myself he thinks, basically, by overtraining and NEVER STRETCHING so I've made some muscles very tight and they're pulling my shoulder joint.

Key lesson seems to be that NEVER STRETCHING is not a good plan!

On we go. . .

 

[colin]

Another long break on posting. But not on exercise.

Let me see.

Since the last post I've done another 10k - 51 minutes (with an annoying break to go for a pee, because I obviously didn't plan!).

And, I did my first ever half marathon, the Cardiff 1/2, which I gather is very popular. I finished in 2:04:55. I'm really pleased with that. My main goal was just to get round the course, I thought there was an outside chance I could do 2 hours, and 2:30 was a realistic goal.

I'm still struggling with my shoulder injury. I can run fine, but this is dragging on and on. I suppose, I could actually do the rehab exercises I was set by the physio.

So, I think I'll give that a go. It's not as bad as it has been, but it's not yet right. Until it is I don't want to start on a full exercise programme, but I am trying to work out a running programme. I've booked 4 10k races for next year, in April, May, July and September. I may consider trying a half-marathon in June, or the Cardiff one again in October, but entry is by ballot and I may not get in.

Otherwise, I carry on OK. I've done some work with an ADHD coach. I've had some singing lessons.

And, I'm pleased to see you all again!

On we go. x

 

[astro_lizard]

Nice work on the 10K and half marathon!!!
for your shoulder, and best of luck with your upcoming 10Ks!!!

 

[PetiteSheWolf]

Good work and good luck on the 10K, Welsh dragon!

 

[CODawn]

Congratulations!

 

[Bracelet]

Wow! Are you ever planning on doing a whole marathon?

 

[graoumia]

Congratulations

 

[aku-chan]

Congrats on all that running!

 

[colin]

Thank you everyone.

@Bracelet - nice to meet you! I don't think I'll ever manage a full marathon. Half is nice though, and I recommend it as a good challenge.

 

[Mamatigerj]

Always a pleasure to see you, Colin!

Well done on the races!

for your shoulder.

 

[PetiteSheWolf]

There was quite a big 20 km race in paris yesterday, I thought of you

 

[colin]

Thank you MamaT and PSW!

Just running at the moment still.

I usually work from home with an occasional trip into the office where there is now a timed 5k run I can attend.

I did that on Wednesday and have a new PB or 23:46. I've just looked up my Park Run times and my best there is 23:49.

I want to set reasonable targets for myself and I think I can, in the next running season (basically March to October for me) do:

5k - 23 minutes

10k - 45 minutes

1/2 marathon - under 2 hours.

So, those are my goals, though I'm not sure I'll be able to do a 1/2 marathon next year.

 

[PetiteSheWolf]

Nice, do you use a specific program for these goals ?

 

[NancyTree]

Congrats on your 10k and first half marathon!

 

[graoumia]

congrats

 

[colin]

Hey hey everyone.

Not much going on for me at the moment, so I'm trying to restart.

I've done the odd run lately, but the weather and continued injury isn't helping. And I've played a bit of football.

I think the mobility challenge might be nicely timed for me but we shall see - I'm finding anything repetitive involving my shoulder difficult.

I'm hoping to check in here to see if I can get going again.

I don't have a progamme PSW. Perhaps I should! I look at all sorts of plans and probably for me it's going to come down to doing a regular three-runs a week with one long run, one fast run, and one..., erm... other run (perhaps focus on hills or try fartlek or intervals).

Thank you everyone! x

 

[Laura Rainbow Dragon]

Hey Colin! It's great to hear from you!

Congrats on the running PR!

I'm finding anything repetitive involving my shoulder difficult.

Two minutes of arm circles is a lot! (Since it's meant to be a mobility challenge, not a painful shoulder burn challenge, I'm doing mine as wide arm circles, not the tight circles indicated on the poster.)

 

[colin]

Thank you Laura!

So, Wednesday I went into my office job, which means doing a 5k run. It's timed too, so I have a time of 25:45. It's from these runs that I have my 5k pb of 23:46. My Park Run best is 23:49, which is on a hillier course.

With my shoulder in mind I haven't done the mobility challenge.

Yesterday I did a combat workout at Level II, Goddess of War, and some short yoga things. I also did my shoulder rehab.

Hoping to do something today.

Thanks again everyone.

On we go. x

 

[PetiteSheWolf]

yeah, the mobility challenge isn't proper for your shoulder, clearly. Grins and admires for the "office run" in the litteral sense, LOL! Good job, Welsh Dragon!

 

[colin]

Thank you, PSW, and all the likers, I really appreciate it.

Doing OK getting somewhat back on track.

I am doing the Fighter Plan.

Thursday was a rest day. I did a standing Yoga.

Friday was Combat day: I did The Cage. Nice to have Neila's video to illustrate form, though I cannot go as fast as her! Also Yoga and Exercise of the Day.

Yesterday I did a 10k run locally. Untimed, probably about an hour.

Today I did the first part of my old favourite Montrait Muay Thai circuit, but did push-up variants. Also yoga.

I've been doing 2-minute abs, and I'm up to Day 3. I've been doing exercises of the day.

The yoga I've been doing most regularly is a Kino Yoga short strength one, starting with this one:

I can't really do this one fully yet, but it's a good test at the edge of my injury capabilities and I think it's helping my shoulder get stronger.

I've also done some Black Yoga Nico Marie ones.

And, on we go. x

 

[colin]

Ooh, and I am not an especially Christmassy person, but I did make some lebkuchen today, using this nut-free recipe:

https://alwaysaddcinnamon.wordpress.com/2016/12/07/nut-free-lebkuchen/

They're really nice, and very easy. I thought the five tablespoons of cinnamon must be a typo and used five teaspons, but I've just checked with their source and it should be five TABLESPOONS! Crikey.

Anyway, well worth a try. x

 

[Laura Rainbow Dragon]

I'd go with teaspoons too. Because I'd want to be able to taste the other spices!
How can it be "gingerbread" if it's got 15x as much cinnamon as ginger in it?

 

[colin]

In fact, you end up with much more of the spice mix than you need for a single batch. I think they've just scaled eveything up so you get a teaspoon as the smallest measure?
I did it with that recipe but five teaspoons of cinnamon and it was very nice, but I'm going to try it again with the cinnamon-maxing and see what happens.

 

[colin]

EoD, lunges.

Run, 4.19 km with 59 metres vertical. Untimed, but with attempted springs up two hills.

Very invigorating!

I'm also trying to work out some sort of short work-out or sequence of workouts to support running from the 27 million choices on YouTube.

At the moment I've ended up with Bulgarian split squats, raised calf lifts, bent-leg raised calf lifts, single let dead lifts (all this is unweighted at the moment), and wall push ups (for shoulder injury).

And, I'm listening to a podcast about ADHD that is recommending movement for neurodivergent people, and saw Dawn posting about Tai Chi and..., well, I would maybe like to try some of that soon. It became impractical for me to attend the previous classes I was attending so it would be home-alone for the moment, but, I like the gentle movements.

Due to do 2 minutes abs and a small yoga later.

Much love to everyone.

On we go! x

 

[Maegaranthelas]

And, I'm listening to a podcast about ADHD that is recommending movement for neurodivergent people, and saw Dawn posting about Tai Chi and..., well, I would maybe like to try some of that soon. It became impractical for me to attend the previous classes I was attending so it would be home-alone for the moment, but, I like the gentle movements.

I've also been considering Tai Chi, I did go to a few sessions once upon a time, but I was the youngest by such a margin that the next youngest people were my mum and our then physiotherapist...
I've just not really had a clear idea on how to search for Tai Chi videos and find people that, you know, I can vibe with

 

[Laura Rainbow Dragon]

@colin @Maegaranthelas Michael Gilman has comprehensive courses on Yang Style Tai Chi, including an extensive text reference book and full video tutorials of the Yang Style Long Form + more! It's all available free of charge.

His YouTube channel is here: https://www.youtube.com/@mdgilman/featured
His website, with the companion training materials, is here: https://gilmanstudio.com/ (Check out the "Online Courses" section.)

 

[colin]

Thanks Maega, and thanks Laura I will definitely have a look at Michael's stuff. I did classes for a while, but never managed to complete the form, despite doing a load of good and interesting stuff.

All good with me:

Yesterday: EoD, Montrait Muay Thai 1, yoga planks, 2 minute abs.

Today: 6.34 km run, untimed. Hops! Should do 2 minute abs and short yoga tonight.

On we go. x

 

[Maegaranthelas]

Thank you @Laura Rainbow Dragon

 

[colin]

Hey.

So, very much continuing in my on/off style because of life, injury and most recently illness.

I started Stacked last night as it looked accessible for me and I wanted to do something. Oh, and I did the plank too.

I have to say I still feel fairly fit! But I'm not able to run without a coughing fit for the moment.

Frustrating but it is what it is and it will pass.

It's been very cold here and we had a very small snow fall.

I don't know if I mentioned it at the time but late last year (happy New year everyone!) I saw the band Agriculture live and had a really strong, cathartic reaction to it.

Anyway... On we go...

 

[colin]

Did a sort of restart today.

Went for a brisk walk. Did my short yoga core/plank thing (not really "mine" KinoYoga's). And Day 2 of Stacked again (I did Day 1 last night). Exercise of the Day. A quite quick light-weights routine off YouTube. And a beginner's calisthentics thing too, about 10 minutes.

I just wanted to start moving again.

And I hope to tomorrow too.

 

[colin]

Yesterday, I walked 15.29km. Bloody hell!

Today, I ran 5.34km. That's my first run for a very long time. I'm very pleased about that.

And, I did the kicks for the Daily Dare.

Thinking about how to proceed, in a way that isn't a constant cycle of Over Enthusiastic Initial Engagament Leading to Injury or Burnout and Longish Break...

I do OK really, and I'm still fitter than I've ever been in my adult life probably. . .

Doing "something" every day is probably a better goal for me than particular programmes or challenges at the moment.

On we go. Thank you Bees. x

 

[colin]

I ended the day with some video workouts:

This one -

And:

And,

Mobility mainly.

And, I've just done the Daily Dare with 6 reps. That's about all I can manage at the moment. My injury problems are very shouldery so pushups aren't that easy.

I'm sure I'll find something interesting to do for this evening.

Have lovely days, Bees. x

 

[colin]

Just my minimum yesterday, which is 15 press ups, 60 squats, and 21 Australian push-ups (table rows maybe).

All good.

On we go. x