Sunday, 5 October 2014

Gym, Rest, Running, MRI Scan

I am back running on Monday and Wednesday night now that we are back at the school. We do more core on Monday night and bit of running which I can manage now as I am not getting as much pain from my foot after the hour training or the next day. I tried running in the sport hall after the circuit’s session on my first Wednesday back but I got too much pain in my foot afterwards and the following day. So the following Wednesday I tried running out side on the grass so much better so I will go outside and do as much as I can. I took the last week off in September from the gym as I thought I had over done and pulled something by going to heavy on all the upper body exercise. I thought the rest would do me good but when I went back last week and did my normal workout I struggled, so no more rest for me in the future. My aim is to try and do my gym work out twice a week and my core workout on Sunday but that will depend on if I am training for a race. I didn’t get in to the London marathon for 2015 never been lucky so I will do a different marathon next year depending on how quick my ankle gets better. I have been for my MRI scan at James Cook University Hospital Friday just gone my appointment was 5pm which made it a headache with using public transport which is not as straight forward as you may think, any way the scan itself lasted 40 min and it was so noisy, they lock my foot in so I couldn’t move it. I will find out in two week if there anything more serious wrong with my foot when I get the result back

Saturday, 23 August 2014

The third physio update

I went to the club on Monday because there was a committee meeting and I thought it was time I joined in the session for a change as I was a seeing a improvement in my foot and the extra core session would help me get back into running soon rather later. So I turned up at the club on Monday night, Rob took the session and we did a warm up, then did some core exercises then a running relay with a group of 4 where we ran to the cone and back and picked up the next person and then dropped them off as we came back down the pyramid we did this for about 10 minutes and then did some stretching down. It was good to get back to the club after so long I will be back on 2nd Sept when we are back at the school. I have also managed two gym sessions this week and a 6.45 miles bike ride on Friday after work. I am having a unplanned rest today and got a core zone class booked for tomorrow and abs express class on Monday dinner time.

I went to the physio on Friday 22nd of August. I had a chat with Chris about how my foot was and if I was still getting pain or not, I said I was so with slow progress on the foot he is sending me for a MRI scan to see if I done any other damage to my foot. I have to carry on with the gym stuff and to build my running and core up, I still need to do my physio exercises however boring they are getting. I also need to be careful what core exercises I do at the gym or running club as I don’t anymore pain in my foot by jumping on hard surface

Saturday, 9 August 2014

Second phyois update

 I went to see the phyios on Friday 8 th August about my foot injury. He asked how my foot had been over the last few weeks and I said it was ok since I was stretching it out further the only problem I have is my foot stiffens after doing the exercises, so he said because I was going to the gym and he could see an improvement in my glutes I could drop my exercises down to once a day rather than doing them twice a day and I was so happy with that decision. I got my xray results back and there no arthritis in my foot and it was all normal. So he asked about the gym and I told him what I was doing and he said that was fine and to carry on with the gym work until we get inside on Monday and Wednesday night to do the core work at the running club so should be back at the club in September. I have also got to stretch my calf out by standing on a step with the front of my foot on the step and the back of my foot off and stay in that position for 30sec and do it as many times as can manage

Wednesday, 6 August 2014

Bored of the Gym now

After my first week at the gym and following my exercise plan I try to get to the gym 4 times a week on Monday Wednesday Friday after work and on Sunday morning before dinner. After two weeks I was getting bored of doing the same 6 exercises and didn’t help that I was doing jury service that same week and by Wednesday I was tried and sick of sitting about and was thinking I was over doing it at the gym and was going to have rest on Wednesday 16th from gym and doing my phyois exercise but I got home and did my phyois exercise and told myself to get a grip and go to the gym which I did but it took some motivating to get me to do my exercises. I got my ass kicked by Mike because I let it slip that I leaving the easy one to the end which is the calf raise and he made me put a extra 40kg on the machine which meant I was pushing 110kg in total, Mike also suggested to me to get a new work out programme as I was very bored of the one I was doing so I went in on the Saturday to see Ryan and asked a few questions about my programme and that I was now was I struggling with anything and said yes I said I could ditch the shoulder press and the answer to the question was no, Ryan said he will add extra exercises in so when I went in on Monday I picked my new training plan up I had 3 more upper body exercises and 1 more low body exercise and I am enjoying the gym now but got told off on Friday for talking too much by Ryan. Phyois next Friday so I should see whats wrong with the foot as I am still getting pain whenever I put pressure on it.

Monday, 14 July 2014

The first week back on the exercise

I got told off from the phyois last Friday I decided to join the gym on Friday night after work.

I was meant to have my induction on the Saturday morning at 11.30am but there was a mixed up as there was only one instructor in and he was doing a class. So I went on Sunday at 1.30pm to have my induction. My instructor ask me some question before show me which machines I would be using  as I need to strength my hamstrings, calves and glutes and I could do any upper body exercises, I was told how many sets I would be doing and that I would only get a 20sec rest between each set of 3.

 I have been at the gym 3 times including my induction, plus I have been doing my exercises from the phyios twice a day and even getting up at 6am to do them.  I have had very little pain in my foot this week and this is even doing a 5 and a  half mile bike ride today training plan will be added to the blog.

What i did at the Gym in the  first week

7th July Calf raise from 20kg to 30kg on each side Still struggling on the shoulder press Did 10 on these exercises hamstring curl

10th July Leg press 30kg on each side Still struggling on the shoulder press Did 10 on these exercises 20 hamstring curl Leg press 20kg on each side and did 20 

13th July Hamstring curl 15 36kg x2 1x28kg Leg press 10 40kg Calf raise 60kg Lat pull down 33kg x3 chest press struggles to up the weight from 14kg Shoulders press 1x28kg 2x14kg

Friday, 4 July 2014

Phyois update

I went to the physio this morning to see Chris and he asked how things were going, have I been doing my exercises I haven't done any running was the my answer to his question. I was struggling to do the exercises mentally and having time to do them. I have only done 2 runs this month since I went to the physio in June I did go on a bike ride last night only 5 miles and my foot hurt so he sent me to the Xray department this morning to see what is wrong with the foot. Chris thinks it is wear and tear and the fact that I land on my heel to toe and the fact my foot arch and the exercises will help in the long term but I might still get pain in my right foot. I also got told off in the nicest possible way for not doing my exercises. I also asked if I could join the gym as my motivation at home to do exercise is zero. So I joined the gym tonight which is Zone fitness got my induction tomorrow morning along with a training plan 

Sunday, 25 May 2014

Just a quick update on my Foot injury

I have been to see Jo at the physio department to see what is wrong with my foot and why I keep getting so much pain in my right foot, so after answering quite a few questions and walking up and down the hall 4 times. I walk on my arch to much so that is why I am getting pain in my right foot. So I am getting some new insoles for my trainers and I am getting some physio on my glutes to make them strong so that I can get back running. I have since cancelled my marathon for this year as I don’t think I will get enough training in before the marathon in October. I have been put on enforced rest from running or any exercise until I been to see the physiotherapist in June the only thing is I ran since February and has been getting better but it is slow progress so I am doing some exercises and some running on Monday night and doing some jogging on Wednesday night or until my foot starts hurting me.