Fall Fitness 2015 #8 – Youchie!

Thursday was my eighth of 18 personal training appointments. Yes, that’s not a typo – there was a miscommunication/misunderstanding between me and the club and I realize that where I thought my package was 20 training appointments, the contract clearly states it is 18. J felt badly about it and offered to do the additional sessions on his own dime and time, but I gracefully declined because I cannot be sure the miscommunication was his. Besides, I am getting a lot out of our sessions and learned my lesson to READ THE CONTRACT more fully. Next we meet on the topic in December, I will revert to the largest package they have available and simply renew the contract less frequently.

This week was primarily review:

  • Core exercises – variations on the dead bug and plank
  • Walking lunges – adding 10 lb. dumb bell weights
  • Step-ups – hurt my foot (this is the youchie! in the title)
  • Hinge things – 20 lb. dumb bells
  • Sumo deadlifts – 15 lb. kettlebell
  • Treadmill walking without turning it on – so much harder than it sounds

 

The core exercises are HARD! I feel like a completely idiot who cannot walk and chew gum at the same time because I cannot seem to tighten my abs, flatten my back, breathe and lower one leg at a time simultaneously. Either I’m not breathing, or I’m not tightening tightly enough so my back is not flattening, or my stationary leg is going with the other leg, or all of the above. It was so aggravating. I am always so happy when we are done with that part and move on to something where I feel successful – like walking lunges. I have been doing pretty well with these on my own, but as soon as my trainer blows his metaphorical whistle I am all over the place with the leading knee. J immediately slowed me down, reminded me to be comfortable with my set-up, then focus on lowering the back knee. Once he said that, the lightbulb came back on and I was doing it right all over again. Even adding 10 lb. weights in each hand I was fine and again ridiculously excited to have conquered this exercise.

From there we went back to the turned off treadmill walking. I get why he likes doing this – it’s cardio on steroids – and between the leaning forward on my arms and the pushing through to try and take a forward step on the moving belt … let’s just say I was sweating after 2 minutes. I will definitely revisit that one on my own to see if I can increase my proficiency.

The step ups are where I injured my foot. This was kind of like a lunge only stepping up onto a low box thing. I was fine with the stepping up part, but coming back down out of it I landed hard on the ball of my foot and did a hard stretch on my plantar facia, the same irritated foot that I have been struggling with since Seattle. Until it’s re-irritation yesterday it has been mostly quiet, but now it’s making itself known. Loudly. I was able to finish our sets yesterday – hinges with 20 lb. dumb bells and then sumo deadlifts with a pretty weighty kettle bell – but I was limping on the way out of the gym. The expression on J’s face when I said “injury” upon coming down was enough to scare ME straight, and I quickly reassured him I had not done this to myself on his watch. Yes, I had screwed up on my landing, but I had no idea it would affect my healing foot that way.

Saw my doc about it, and there are stretches, anti-inflammatory drugs, and ice in my future. No step ups for at least a couple of weeks, and I have been advised to take it easy and baby the foot this weekend. So I am. I can focus on the abs, training myself to tighten abs, flatten back, and breathe all at the same time. It will be fun! (NOT!!!) Basically I have plenty of stuff I can do while babying my foot.

On my goals update:

  1. Weight – Drop 20 lbs. ON TRACK
    Week eight finds me down no pounds since my last report, but I have just returned from a week of vacation and no pounds gained is a huge relief.
  2. Strength training – 3 times per week on my own. ON TRACK
    Since my prior training session (9/14), I did not return to the gym until yesterday and my session with J. I did run through several exercises almost daily while I was away, but once we got home I was mostly a lazy slug and did little other than row in the mornings. This was a weird week and period, so I am okay with my limited success.
  3. Stretching/Flexibility – 3 to 4 yoga practices per week. ON TRACK
    None this week. After we returned from our vacation, work consumed me and I really did not feel much like going to the studio.
  4. Cardio/HIIT – 3 days per weekKINDA ON TRACK
    Rowing daily since our return, no progress on the HIIT. Maybe before this project is concluded.
  5. Post updates each week. ON TRACK
    Here we are – update from session 8 of 18. I hate feeling as if I am injured and that my foot is sore. It seems like I am doing everything possible to improve my health and my body rebels against me. It’s so aggravating!

Tomorrow I am off to purchase a replacement pair of running shoes. I love the tiny little minimalist shoes I purchased for the gym, but this foot issue has me rethinking that choice. The Asics style I have worn for years have never let me down, and I am reverting to isolating these new shoes as strictly for working out. It used to be I had one pair for working out, one pair for kicking around town, and when I bought a new pair for the gym, the former gym pair became my new kick-around shoes. Somehow I lost the habit, now my foot is giving me grief. Coincidence? Perhaps, perhaps not. I am just suspicious or superstitious enough to be willing to test the theory. Once the foot heals up satisfactorily I may test drive the minimalists again, but not right now.

Happy weekending everyone!

 

2 thoughts on “Fall Fitness 2015 #8 – Youchie!

  1. Great update – bummer on the package misunderstanding. Forget the minimalist sneaker for the gym – you need good support for your feet while doing this exercises. And you need to protect your feet! I had a foot injury – although actually from the step ups – my lack of coordination caused a bad misstep. The core work will get easier – the more you do – the more pieces click in place – you won’t have to think about tightening the core, etc – you will just do it. And it is core strength that will help you move on to more advanced/challenging exercises! And great job on the trip – no weight gain and kept exercising! Baby the foot and rest this weekend!

    • Yeah, misunderstanding is actually small cakes in the bigger picture. I greatly appreciated J’s offer for a couple of hours of his time, gratis, but I am equally sure it is/was a simple miscommunication for which I bear more of the responsibility.
      Totally agree with you on the shoes, and I am allocating the minimalists to the back of my closet for brief, non-gym outings sometime into the future after the wounded limb heals. I took some Aleve for it last night (I had to buy this special; it’s not something M and I take routinely) and it feels 100x better this morning, no nearly as tender and sore. I will work on abs this morning and go to the gym for the benefit of the weight bench, both of which keep me off the foot.
      Thanks for the encouragement on the abs. I frequently feel like the stupidest person in the gym because I cannot make my body do these things on demand. *laugh* I find myself laying in bed tightening my abs and breathing, just lying there, to prove to myself I can actually do it. Hopefully the magic will kick in soon and it will become more natural for me.

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