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As many of you know, I attempted my first 50k run at the end of last month and had to DNF 13 miles in due to injury. Recent trips to a physiotherapist uncovered an issue with the tendon in my left glute and a minor issue with my IT band.

Due to the nature of the injury, I've got a lot of restrictions on what I can do right now. I'm not going to lie, I've been dealing with a lot of frustrations and emotions because of this and I've also struggled to find the motivation to do the things I can do.

 

But what better way to get motivated than a new challenge! And to paraphrase Lisa Simpson, with crisis comes opportunity. A Crisitunity, as Homer calls it.

 

This challenge will mostly focused on my rehab, with a side goal of working on my upper body strength. I'm not allowed to do any exercises that put excessive load on my glutes, so for the next 2 weeks (the time till my next physio visit), I can only strength train my upper body. 

As I don't know what my physio is going to prescribe at my next appointment, these goals are likely to change later on the challenge. But for now, this is my plan of action.

 

Stupid Sexy Flanders
homer simpson stupid sexy flanders GIF

 

It's a glute injury, so my rehab is all about the butt! I have a list of exercises and stretches, some I have to do daily, some every other day. So this goal is to simply do the exercises as prescribed. 

I made my rehab plan into a spreadsheet. Here it is. I'm sharing for accountability. Each square needs to be filled in by the end of the day. If not, give me some hell.

The only exception to this is the running plan. This is all dependent on how my first run attempt goes. If I have any pain during or in the 24 hours after the run, I cannot increase the running intervals.

 

"Overshoot the Extreme! Max the Envelope! And so on"

sexy the simpsons GIF

 

Strength Train 2-3 times a week

I neglected strength training during my race prep and the only training my upper body got during that time was boot-camp classes once a week. I used to have some nice defined muscles in my arms and shoulders I want to get them back dammit! This is my opportunity to do just that. 

ii. Pull ups

Pulls ups are another exercise that I've neglected horribly in the last few months. They are really helpful for doing OCR's, so I need to get better at them. Currently I can only do one jumping pull up. I'll be training these 3 times a week so with any luck, by the end of this challenge, this will have changed to doing multiple pull ups, hopefully from a dead-hang.

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1 hour ago, jonfirestar said:

Following so that I can see you rid yourself of this pain in the butt! 

 

1 hour ago, Maigahane said:

Following along. Mostly for the Simpsons gifs but a little bit to see you kick your own butt into shape :)

 

There's going to be a lot of butt jokes and puns over the next 4 weeks isn't there. :D

 

2 minutes ago, Echoceanic said:

Following along! 

 

Welcome!

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7 minutes ago, Charlie_Quinn said:

 There's going to be a lot of butt jokes and puns over the next 4 weeks isn't there. :D

 

At least a bunch of half arsed attempts ;) 

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5 minutes ago, jonfirestar said:

At least a bunch of half arsed attempts ;) 

 

That's fine. I don't mind being the butt of the joke. 

 

This has already descended into bad dad joke territory. 

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2 hours ago, Charlie_Quinn said:

This has already descended into bad dad joke territory. 

 

This is my Batsignal.

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Following as I continue to rehab my back!  I feel you on the aggravation and loss of motivation.  I have a lot of stretching and yoga and walking to look forward to.  Good luck with your recovery!

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Maybe this would be a good time to try the mini challenge. It's a pretty cute one this time around and all stuff that wouldn't interfere with rehab. Kind of fun goals that could help fight the frustration.

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16 hours ago, Charlie_Quinn said:

This has already descended into bad dad joke territory. 

I was going to stop but then I found this and it would be a crime not to leave it here! 

 

1f2.gif

 

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15 hours ago, Sloth the Enduring said:

“All about the butt”. You certainly grabbed my attention.

 

sexy the simpsons GIF

 

14 hours ago, Salinger said:

Hey Charlie, here to support you and of course loving the Simpsons gifs :) xx

 

I thought you might. I also brought the best Simpsons themed T Shirt the other day. 

Spoiler

springfield-chili-cook-off---the-simpsons---womens-black_2c4c574f-6747-4202-9d68-fc008f5dc7f5_800x.jpg?v=1475047274

 

It's one of my favorite Simpsons episodes.

Frinkiac - S08E09 - This is 'cause I kicked you, isn't it?

 

13 hours ago, EricMN said:

 

This is my Batsignal.

 

I'm looking forward to all the jokes that make me groan and roll my eyes, while secretly smiling. Which is the sign of a good dad joke.

 

13 hours ago, Tanktimus the Encourager said:

I say I'm following. What I'm really doing is promise to at least scroll through the novel's worth of posts that crop up between the times I can check your thread.

 

That's how I follow a lot of people! I'm always so impressed at how well you stay in touch with everyone, I want to follow everyone but it's so difficult.

 

7 hours ago, Stribs said:

Following as I continue to rehab my back!  I feel you on the aggravation and loss of motivation.  I have a lot of stretching and yoga and walking to look forward to.  Good luck with your recovery!

 

Rehab buddies! Stretching and yoga gets so boring after a while. I don't mind yoga, but as a supplement to other activities. I couldn't do it all the time, I'd probably fall asleep, a lot!

I hope your back gets better soon.

 

5 hours ago, Xena said:

Maybe this would be a good time to try the mini challenge. It's a pretty cute one this time around and all stuff that wouldn't interfere with rehab. Kind of fun goals that could help fight the frustration.

 

I've already decided to do it. I never have the time normally so it'll be nice to get in on the fun this time.

 

3 minutes ago, jonfirestar said:

I was going to stop but then I found this and it would be a crime not to leave it here! 

 

1f2.gif

 

 

:D

I have been calling righty 'the good cheek' lately!

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Today is a good day. Why? BECUASE I GET TO RUN LATER! Well, I get to run for 20 seconds, walk for 40 secs and then do that 15 times, but still. RUNNING!

I've been going round the twist not being able to run. I'm so happy I get to let some of the crazy out!

animated the simpsons GIF

 

Monday

Stupid Sexy Flanders (Rehab the butt)

All exercises and stretches completed. 

 

"Overshoot the Extreme! Max the Envelope! And so on"

Strength Train 2-3 times a week

I did a little over an hour in the gym. Even though I'm only doing upper body, I still have to pick the weights up from the floor, so I still have to be careful not to overload my glutes! I spent a while on bench press, trying to figure out what my starting weight should be. I settled at around 28kg which I could lift for 6 reps at just past comfort (enough for me to have to really push on the last few reps).  I looked back over my previous bench records and almost a year ago to the day, my 6 rep max was 37kg and my 1 rep was 41kg. I'd really like to break these in the next 5 weeks. I'm considering using the Juggernaut program again for bench only, but I'm not sure I can be bothered to sit down and work out all the percentages!

Dumbbell rows, curls and dips were also done.

 

ii. Pull ups

I started my session with some scapula pulls and then did single pull ups from standing in between my bench press sets. 

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59 minutes ago, Charlie_Quinn said:

I'm considering using the Juggernaut program again for bench only, but I'm not sure I can be bothered to sit down and work out all the percentages!

If you know your 1RM I've got a very ugly looking spreadsheet to do the maths. Although it's probably worth trying linear progression for a bit. Whatever is the smallest plate at the gym use it as your increase on each session to see if you've got some easy gains to eek out. 

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2 minutes ago, jonfirestar said:

If you know your 1RM I've got a very ugly looking spreadsheet to do the maths. Although it's probably worth trying linear progression for a bit. Whatever is the smallest plate at the gym use it as your increase on each session to see if you've got some easy gains to eek out. 

 

I'll probably stick with what I'm doing, at least until I start to plateau again! It shouldn't take me long to get back to where I was before. I bitch about losing strength, but I've not lost as much as I thought.

I've got some 0.5kg weights - they're actually ankle weights, but they do the job! - so I can increase by 1kg instead of 2.5kg each time. 

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Rehabbing sucks.  It's knees for me; tendonopothy (PFPS).  So I feel for your feels.

 

Oh, and I'm totally following for pullups.  ;-)

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7 hours ago, Charlie_Quinn said:

've been going round the twist not being able to run. I'm so happy I get to let some of the crazy out!

 

This is how I feel lifting my 5-10 pound dumbells (I'm used to a barbell somewhere between 45-150 depending on what I'm doing).  Glad you get to run, even if it's just a little!!

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23 hours ago, Salinger said:

That t shirt is amazing. And i just LOVE that the wolf/coyote is voiced by Johnny Cash <3 xx

 

I know right! I miss the good old days when the celeb cameos in The Simpsons were subtle and not as in your face as they are now. 

 

22 hours ago, Cheetah said:

Rehabbing sucks.  It's knees for me; tendonopothy (PFPS).  So I feel for your feels.

 

Oh, and I'm totally following for pullups.  ;-)

 

Yeah, it sucks. Mine is a tendon issue too and like knees, glutes are not an easy fix. It's very frustrating. 

 

I expect to see you join the pull-up PvP then. Watch this space, it'll be happening soon.

 

17 hours ago, Stribs said:

 

This is how I feel lifting my 5-10 pound dumbells (I'm used to a barbell somewhere between 45-150 depending on what I'm doing).  Glad you get to run, even if it's just a little!!

 

The worst part is when you have to fight that little voice saying 'you can do a little more than this, nothing bad will happen' and you know that the voice is wrong but you want to listen to it anyway!! 

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Tuesday

Stupid Sexy Flanders (Rehab the butt)

This is how I felt after completing my first run last night.

giphy.gif

 

I had no pain, just a little stiffness. I was pretty terrified of going running. I had all these thoughts about something going *snap* and ending up in a heap on the floor in agony. That obviously didn't happen! 

All my other rehab exercises were done too.

 

"Overshoot the Extreme! Max the Envelope! And so on"

Strength Train 2-3 times a week

Rest day

 

ii. Pull ups

Only did 3 GtG pull ups yesterday as I've got a bit of DOMS from Monday. I only did these because Stu told me to 'quit whining and do them'. :D He loves me really!

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1 minute ago, Charlie_Quinn said:

I had no pain, just a little stiffness. I was pretty terrified of going running. I had all these thoughts about something going *snap* and ending up in a heap on the floor in agony. That obviously didn't happen! 

I'm happy that you were able to get out for your run and it went pain free! 

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