Not at all Humerus

More physio yesterday, and as I got a little bored at work I went to the gym earlier and hopped on the airbike for a while before I saw him. I was only going to do 5 minutes to warm up my shoulders, but some showoff got on the bike next to me after a few minutes and was sprinting and then stopping, so I increased speed and stayed on until he left. 10 minutes at more of a pace than I really wanted. Can't help my competitive side unfortunately. After that went to the rings and the bands to stretch, and then up for the physio appointment. We went straight back down to the gym. Hmmm. Was kind of hoping for a lazy session where I just got to lie down and get manipulated, but hey ho. He's added two more exercises  incline press-ups with my hands on a bench, and then utterly insane ring rows. So basically I'm hanging off the rings, back to the ground, straight body and my feet on the floor and pulling myself up to the rings. Surprising how strong I actually was here - started ...

Plus, a bunch of posts this week, apparently I'm feeling chatty. Back at the physio yesterday, in a pretty good mood after Sunday's pain-free run. Straight down to the gym floor, and attempting some rope pushdowns with the addition of letting it go up above my head while I squat. 5kgs only at first, which was easy, but made the squat part tricky as there wasn't really enough weight to pull it up above my head. He "assisted" by digging in around my left shoulder to get it to release. We upped the weight to 10kgs, which was much harder, and he had to actually pull it down from the top for me to start. I struggled a bit to push it right down past my hips, and when I said wow my back is weak, he just said "Oh yeah". Made me laugh so much I lost all form and couldn't really get back to it. No fake platitudes with this one. I also do box prayer, as I am calling it  (T-Spine Mobilisations). Kneel in front of a box/bench, put your elbows on it with pal...

Up and out running this morning. 5.7 kms, with one split of 9.20 which for me is fast. I did the ITB exercises first, and then headed out. No knee pain today, just a bit of a niggle but this time slightly below my knee. Lovely morning for a run, and the ground was quite spongey so easy to run on. Had a slight run in with a chihuahua that was smaller than my foot, and had to resist the temptation to loft it skywards, but luckily its legs were too tiny to keep up with me for long. I did the NHS leg exercises, clam shells, fire hydrants and stretching when I got back. Legs are certainly feeling it now, but my knee feels ok, and I had no trouble keeping running to the end, so I didn't lose any running fitness after just doing bike during the week. I will attempt treadmill again this week, possibly just once though. Have physio tomorrow, and might ask for more shoulder / back / arm exercises. I feel the need to get them toned up and strong. I also realise I will be seeing Mr Shoul...

Thursday I was back at the gym, and managed 25 minutes on the airbike, although I'm sure I'm slower than anyone else would be! I changed hand grip every 2.5 minutes again, to keep it from getting too boring. Where the bikes are situated gives a view of most of the gym, so watching people also passes the time. There was the usual bloke in the skintight white shiny top who does very aggressive moves, with lots of grunting and contorting, and paces about like a gorilla. Even I can see that he is absolutely rigidly tight and has terrible form (my physio's verdict? He'll end up with shoulder, neck and back problems, and probably hip problems as well). I didn't try the treadmill as my knee was a bit niggly. I upped the weights for incline rows to 4kgs, and it still felt a little light, so will try for 5 next time. I was able to find a swiss ball, and the resistance bands were available, but the rings had been looped over two separate bars, so I couldn't see how to w...

This week didn't start that well. My Sunday run was great, and I finally achieved that runner's high people go on about - I was running towards a side path and decided to head down it as a detour, then carried on to the weir where I started, and only stopped when I got to the bridge, not because I was out of breath. Also, my heart rate never got above 120, and mostly just stayed put at 110. That was the good part. However at one point during the run my left knee just gave way. I didn't fall, and it did then recover, but it was quite disconcerting. I focused on my stride and footfall, and tried to push off more with my toes and it seemed fine. Monday morning I had a bad day, with a load of annoyances at work that set me on edge, and then I went to the physio. I was tense, and sore, and hadn't slept well. I had overdone the exercises and stretches, so my shoulder was irritated. I mentioned my knee, and he warned that we could be opening a whole can of worms, but he...

This week was tiring. I started with a 45 minute run on Sunday, followed by Pilates silhouette. Then on Monday I had physio, and was introduced to the air bike. Tuesday I ran at the gym, then did 10 minutes on the airbike. Wednesday I did Pilates legs and arms, Thursday I was running at the gym again, and on the airbike, and then did Pilates core when I got home. Friday I was at the physio again, and this time introduced to some new exercises, and was videoed to remind me what I need to be doing. My range of motion has improved beyond any expectations, the physio is absolutely delighted. Of course, he exists on a whole other plane of physical activity to me, and actually thought that as I was at the gym already I should go and finish up the remaining upright rows, and hop on the airbike. Instead, I went for a pub lunch with colleagues, and then back to work for a bit, then back to a bar at 4pm. 2 beers and 2 red wines, and I didn't sleep well and woke up feeling a little ropey. S...

Today I spent 10 minutes on the air bike. It doesn't sound like much, but it's very tiring, and pushing my left arm out and back deliberately and against weight felt really good. I also ran for 25 minutes on the treadmill (still not loving it). The stretch band was in place on the hanging bars, so I did as instructed and wrapped my left hand in it, as high as I could get it, then did low squats to pull my arm up. When I got home I did Pilates stretch, then rolled my back and shoulders with the massage balls, and dangled from the ledge over the stairs. I tested my progress against one of the exercises I couldn't do at all before, from the list the physio gave me: Only two weeks ago I couldn't do the top one at all (and never even tried the second one). Today? Both of them are no problem at all. The traction, hanging off stairs, and massage balls are working a miracle on my shoulder. What is interesting to me though is that just attempting to repeat the exercises d...

I have been on the treadmill twice this week, and again the first time I hated it and only managed 23 minutes (could have gone on but the treadmill Beach run video stopped then). Some of the treadmills play scenes, which I thought would help, but it didn't make much difference. The second time I tried going back to C25K Week 1 and had Michael talking me through it again - I ran at my normal slow pace when he said walk, and ran faster when he said run. Week 1 is running 60 seconds and walking for 90 seconds, repeated 8 times, so I ran fast for 60 and then slowed for 90.  It made it go faster (ha!) and gave me something other than the clock to focus on. This morning I went back out in nature, and despite having to dodge giant puddles and mud, I was able to run solidly for 40 minutes, and could have kept going longer. My left knee is still problematic, but not too bad and feels better when I run. It does seem however that running on the treadmill is helping with my fitness and stami...

Birthday's not really being a big deal for me (understatement), but I did give myself two treats for this one: Mozzarella and Tomato croissant deliciousness!  I also had more physio. Only the third time I've been to see this one, but already feels like longer. He got stuck straight into manipulation. First while I was on my back - tucks my hand under his arm and then gets his fingers right into my shoulder joint and pulls on my arm, which actually feels kind of amazing (sore, but amazing). He also had a go at my pectorals today, which as is the theme with me are also tight and sore. He is quite happy that I am getting some external rotation back.  Then I'm on my stomach and he gets right into all the knots and stuck bits around my shoulders and neck, and my upper arm. It hurts like hell still, but I can feel my shoulder blade is actually moving now and my neck pain is a distant memory.  Of course, he does also point out that I have kyphosis, which I kind ...

Much better run today - back outside, with perfect weather for running. I was able to run for 40 minutes, and the last 20 were pretty easy. There was one upside from being on the treadmill, as I was more confident to push myself a bit faster than before. The first 10 minutes were hard work, as always, but then it got easier and by the end I felt I could have continued without too much trouble. Quite a relief, as the treadmill had thrown me a bit, and I was concerned I'd lost fitness and wouldn't be able to complete the run. Felt great to do it, and I continued on to get to 5k. Yesterday, Amazon delivered the massage balls the physio recommended. I have tried them up against the wall to get into my upper back, and even under my left shoulder. The red spiky one I'm not so keen on, but the black and grey ones are marvellous. I wish I'd thought of it years ago, to work that part of my upper back that locks up around the old compression fractures (T8-T11). Of...

Back at work now, at a proper job which requires me to actually catch the train before 7am, and not get back til after 6pm. Quite a shock to my system. But so far so good. It does however interfere with my running, as it is dark and cold when I go to work, and dark and cold when I get back. I find it tricky enough to walk in London, so there is no option to run there, for me anyway. I see other people doing it. I have a 25 minute walk to work from the station, and back in the evening, so I walk that as fast as I can, but it's not the same. Nice view at sunset though. I have joined the gym, to get through this, and today attempted the treadmill for the first time. Well it sucked. I only managed 20 minutes, and that took a huge mental effort.  Things I hadn't thought about: when I run outside I am constantly changing pace slightly, whereas on a treadmill it's a constant grind at the same pace without variation it feels unstable and a bit precarious, and I lived...