9 k run....not exciting but good progress

It's been a solid three weeks and a couple days since my usual form of exercise/method of physiological calibration took a 180 degree turn. Today was an absolutely beauty of a day. One thing I have found with being home based office is that,for one....super productive, and two....super flex..to the point where reaching for a coffee or some sweet in office world can be translated to switch into running gear and hammer out a few Km..

9 k of running done. From my front door through Lemoines point and return..a nice little loop. An hour of sweating sun block into my eyes, unplugged, and inhaling/exhaling consistently. I've behaved enough...time to test a road ride in the next couple of days..keep it simple, 30 k to ensure all is well and then ticker tape this back to normalcy in a matter of weeks. Feeling kind of unsettled regarding 8 or 24 hour events......I have my theories but will put those aside until I get a few solid all out mt bike rides in.

Stats are pretty mellow:
59 min
In zone 8 min
Avg HR 136 (nicely aerobic
peak 163 bpm

793 Calories..will quickly replenish these with a dirty gin martini once the wife gets home :) Ahhhhh summer is here :))))))

Usually I put training plan at this point.....don't want to.....wakeboard stats to follow in less than a week :)

Kinda silly

This blog has been used as a method to stoke the fires in an effort to prep for each season's Mountain Bike events. This was expected to be a big year for 8 hour and 24 hour showings..oh well, time to "re-evaluate" goals and whether it is even worth keeping track of progress..whatever...I've invested too many keystrokes to end this now. As I was driving back from Bancroft today I started to que in....there seems to be a few bikes on the roofs of cars heading West....I tried to pretend I didn't know where they were going..........................I won't be :( Oh well it is what it issss

So...current snapshot. A 3 pound....yes....3 pound weight was a freakin challenge to perform 30 reps of shoulder flexion to 90 degrees and abduction. Range of motion seems to be plateuing with some end range tightness and continued tenderness with palpation at AC joint..to be expected. At the critical point right now...was doing some "girl pushups today" when I had to remind myself that this is still 3 weeks post injury...relax man...relax.

Feeling good enough to now commit to some road riding beginning next week. This will be a freakin mental test as my riding buddy Fil just bought a macked out Cervelo R3, full dura-ace and is just aching to rip my legs off.....looking forward to making him humble :)))))

Cottage this weekend and some jogging to keep the mind and body in check. Will keep reinforcing the fact that I will not mountain bike until I can do 20 "proper" push ups and front and side planks...because falling off the bike DOES come with the territory..

Theraband strengthening begins

Decided to take advantage of my "physio coverage" yesterday as the exceptional treatment I was receiving from the Kingston Athletic Center was starting to hit my bank acct. Will spare the details of my physiotherapy experience, but have confirmed that I will continue with the crew at Kingston Athletic Therapy for current and ANY future issues I may have. Why....leave the athletic injuries to the Athletic Therapists....I say :)

Was a tad sore after some "subscap and supra soft tissue work"...once again...leave the athletic injuries to the athletic therapists. Just did a set of theraband strengthening this morning in all planes of motion...good sign...will keep this in the van and do on road and DEFINITELY get on the mountain bike AFTER the weekend. Things are looking good :))

Run? Why not......

Today was a solid prep day getting some vital prep work done for the epic meet and greet I have planned for work. Had a successful meeting with a local contact as well...enough about work ;) As the afternoon was winding down, I also noted that my shoulder no longer "aches, catches or even PINCHES" when I was moving it...just....stiff. This was such a freakin good feelin just over 2 weeks in that my brain was going crazy. Funny how training buddies can tap into this energy even when they aren't in the same town. I donned some cheesy running gear and plugged into the BB to get my run on when I get a call from Fil....it's like he could sense it hahahaha. Some discussion about riding tomorrow and this weekend sounded like a good idea before the run and further fueled my desire to test out one of mans basic means of exercise.

I began with my usual....shuffle...can't really call it a run or a jog for that matter, but moving forward none the less. At my usual turnaround spot to make a 5 k loop..something came over me....truly from lack of longer bouts of sustained exercise, I kept on going...right on through Lemoines point.

My little fitness doodad on my phone kept telling me the km as i was knocking them off.....4......5......6.....and then the shoulder was telling me to behave..I guess the repetitive bouncing errrr shuffling and oscillating was enough for a test. Nonetheless, continued walking for an end range of 9 plus km..not bad. Good to blow out the pipes and think of some work strategies for remainder of week...there I am bringing work into the equation again....

Plan WAS to hook up with Fil and shaun for a road bike tomorrow...choosing the wise path and abstain...ALSO choosing NOT to ride to the cottage via road bike with Fil...Actually booked a physio appt to get another practitioner's opinion/feel of the situation....got to use up that coverage before it kicks in again in JUNE!!!!

I think it may be an Advil and hydration kind of night. Will behave for remainder of week....get another run in or two and begin riding the mountain bike this weekend I think.. As it stands......racing is not entirely out of the equation this year..it is for June...July on is another story....wakeboarding is taking a new focus....

Let it Rain :))

Why would I wish for this kind of weather, ONLY around the Kingston area.....because it keeps me from getting on my bike. Had my parents and my little nephew, Tyson, for dinner last night and decided it might be a good idea to hop on the mountain bike and tool around the Cul de Sac, while they were packing up the Tysonater to take him home. I am at a very dangerous stage right now....could quite easily gear up and go for a ride, BUT, it really wouldn't take much to flare up this healing shoulder. I'm still shy of 2 weeks post injury and should behave.

So...my plan is to watch my belly grow and my head get fuzzy over the weekend and then re-evaluate the option of road ride on the Mountain bike...start easy...Less than an hour.....should be ok....

Today is also marking the day of a "first event" that I was on the fence about enterring this year. Will live vicariously through Tommy and get his play by play recounts of the 50 miler at Mansfield.. So, shoulder still affecting my ability to play AND no coffee in the house...the day can ONLY get better, RIght?!?!?

Gripping the bar for a decent spin

Good news....Was at a trade show for work the other day and have weaned off of the sling pretty much completely. Needed to test it today with a bit of a stationary spin on Mt. Bike. Experience last time.....not good....catchy pain when I took hand off of bar....so here is a quick clip....oh yeah...have been taking in a bit of calories since off of the bike...2 weeks and the motivation is back after seeing my fuel storage around zee middle.....grrrrrrrrr.

45 min spin with intervals 3 on, 2 recovery throughout
In zone 12 min...still taking it easy
Avg HR 136 bpm; Max 172
561 Calories

Hope to have a favourable ortho consult and continue to get fat over long weekend and THEN back to basics ;)

Returned from specialist this aft. Dr. Yach...looks like a fit dude and felt comfortable with his opinon....4 week follow up at KOPI and if all is going well,,,faggedaboutit re: surgery...here's to behaving...will keep off the bike at all costs for the weekend...at least ;)

Too Early.......:(

Read an article yesterday indicating removing the sling was crucial for rehabbing a 3rd degree AC....so i did...what i shouldn't have done was putter around the garage and work on rang of motion exercizes almost every 30- 60 min....paid for it last night big time.

Mt bike on trainer and just waiting for racedayrush to send me my pswd that i forgot....plan....maybe spin today, with right arm in sling as putting right hand ON grip was fine......REMOVING it was probably the most painful period i've had....will not say i'm getting frustrated but getting more anxious for ortho consult. Will look into this S3 compressive shirt.....

http://www.alignmed.com/products/posture_shirt.php

Shoulder is feeling really unstable this a.m.....let's see what coffee and common sense will yield today

So, surfing some freecaster videos, quickly led me to a wardrobe change into some gear and an hour session to a Super 8 video was had on the Mt. bike all set-up on the trainer. Actually wasn't that bad either with one handed intervals. Will add data and pic of new set-up in the GA-rage....also helps when the weather is pretty much CRAP OUT!..Building nice little virtual shopping cart from Jenson as motivation for rehabing the heck outta this thing ;) Stats:

1 hr 3 min
In zone 24 min; zone is set a tad high for this right now ;)
Avg HR 145; peak 178
Total Cal 886

Pretty Big Deal

Woke up this morning in some discomfort....was in a pretty foul mood, UNTIL, I did a little internet searching on Grade 3 AC joint separation rehab protocols/parameters.

Realized the active range of motion I was doing intermittently yesterday was most likely cause for discomfort and the biggest recommendation is elimitating sling. Passive rang of motion exercises done this a.m. with aid of broom brought me into almost full flexion and abduction :)))))))) ALSO able to perform CKC wall "push-ups"...GREAT SIGN.

Next step....get a trainer tire on the mountain bike and start spinning :))))))))) Even though it's raining like a mofo out there....it's all blue sky and warm sun in my head right now...more coffee....

Recovery is slow

So I'm getting a tad frustrated. Every day had been getting better and better. Taking arm out of sling and working on range of motion blah blah blah. Full 10 hr day at work today in a Vertical position took it's toll....sore....advil and 2 Molson Canadian in and will re-evaluate. Actually typing with two hands today..that's improvement. Holding more items in right hand...that's improvement..Slow gains are taking a toll on my fragile psyche. Time to put the sling back on and grab another cold one....ice also helping...may reach for a T3 tonight though...

I hope it rains like a mofo for the next two weeks...I figure then, I'll be ready enough to take the Mt. bike out for a spin...on road ;)

on the Up and UP!!

Quick post to track and reflect my journey with an injury that appears may have a significant impact on my world of "play".

Was in a bit of a europhoric mood last night as symptoms were quickly controlled after a visit to an Athletic Therapist yesterday. I can't stress enough, the importance of early intervention..Slept Alll night without pain and no real discomfort, other than the feeling of clunking or a "hanging" sensation, specifically at the AC joint/anterior shoulder. Tape and soft tissue treatment was just what was needed.

Showered without sling....confirming that yeah......need to keep wearing the sling and let time, hopefully not surgery, tighten this joint up..to be determined in less than a week now. Feeling good enought that bypassing meds is current plan and so far successful....we'll see ;)

Back in work mode...making necessary arrangements for consult appointments with team members and self directed research..all is moving forward. So, it's time to begin new Goal Setting...

1. Behave and wear sling 24 hrs/day, occasionally removing for wrist, elbow active range of motion and supported active shoulder external and internal range of motion...good to see the anterior delt firing this a.m.
2. meet with Athletic Therapist Rhea, tomorrow and monday for some therapist assisted range of motion, soft tissue and taping...in a word...ESSENTIAL..
3. Consult with Dr. Yach re opinion from ortho state of mind
4.....really all I can set right now pending ortho consult...keeping fingers crossed

Now to absorb my overactive brain with work

Training turned Recovery Blog

Big day...almost 24 hrs to the minute of when i injured the shoulder. Decided something had to be done in the interim as my ortho appt with Dr Yach wasn't until NEXT tuesday. Felt like i needed an unbiased opinion from someone who sees this kind of thing all the time. I knew the PT's at Movewell had a shorter clinical day so....emailed Carla Brash, co-owner of Kingston Athletic Therapy, and after a few msgs back and forth secured an appt for a cosult with Rhea.

I can't rave enough about the experience. Very appropriate assessment and extremely effective treatment inclusive of muscle release, passive ROM, taping and ice. The taping is what i was really looking for and all the rest was bonus. We talked shop and have come to the following conclusion...subluxed shoulder and third to fourth degree AC joint separation. Treatment.....tape the heck out of the AC joint.....feeels Soooooooo good right now. Query regarding sulcus anteriorly...appt with specialist will address in a week. Quite happy to get back into my daily routine now ;) Check out these before and after photos.....why people wait before seeking treatment.......don't get me started....why don't ER docs recommend PT IMMEDIATELY!!!!!!!!!!

A tad ANGRY

I'm 1 finger typing with my left hand....why? Because i dismounted over the bars last night and didn't quit "stick" the landing. Details later...Grade 3-4 AC joint separation and awaiting a surgical consult....trying to spin some positive into this one and having a hard time doing so.....no fun :(

Observe th nice little bump.....actually that bump is where the rest of my shoulder should be reaching UP to align itself with clavicle...also nice little bout of pink eye to go with it.....where are those reader instructions with meds....can i drink beer?.........wait till noon at least...first try and wrap my head around work stuff..priority

Opinion on "Running" has been downgraded from "Hate it" to...

Somewhat enjoyable. More like a quick fix for the head. Mother's day weekend, kids swimming lessons and FIRST wknd at the cottage AAAaaaahhhh makes for limited time to get out riding. Also factor in a nice little burning sensation....in the throat when I swallow and....confirms I should take it easy.

So, easy meant plug into the i-pod and go for an "old man shuffle" around the hood. Uneventful....boring....will go to Lemoines point for now on..Stats:

41 min
136 avg HR...164 max
508 Calories

Stupid I-phone stopped after notifying me 2 k in....will have to plot it out on map my run....TBA

Full Moon or Spring Fever?!?!?!

Fil and I chose to ride 80 k of road today regardless of the stupid wind that was pushing us to the ground for 40 k of it. The sun was warm and I hadn't been riding since SUNDAY!?!?!? Literally haven't done any cardio since then as I have been monitoring a potential cold. Enough was enough though and off we went.

This is when things got weird....I'm used to the occasional yardbird hollering out of their car..OR..not moving over an inch as they pass, even without oncoming traffic...but today was different. The first indication was this dude...being polite here...full on extending his middle finger as he drove towards us....for the ENTIRE TIME....strange....three other hollerers and one near miss tell me it's time to get off the ashphalt and back into the woods. Hacking up a pretty good lung and feeling more tire than usual...confirmed...this ain't alergies...it's a summer cold...stats:

Polar: 2 hr 48 min
78.5 km
27.9 avg spd...54.8 max
avg CAD 89...max 107

Timex:2 hr 56 min....gel break and short river gaze..
avg hr=152....max 184
2658 Calories....yup..that's why I'm hungry

Plan..off to the big smoke tomorrow for a meeting and stop along route home to some spots for meet/greet..cottage on weekend....wife yelling at me...kids ripping the house apart.

Hope to mountain ride sunday and most of next week ;)

RAIN...*&*^%...RAIN

COme ON!!! This is gettin silly. Got a taste of some mountain riding yesterday only to watch mutha nature unleash her wet fury.....looks like road bike for another week at least...Going to go vote

Let the Season BEGIN

Hooked up with S. Weima this aft for a little rip through the local trails. Headed out from the garage captured just shy of 30 k total. Trails are dry, bike is handling great and other than Shaun shearing his rear derailleur appart and unsuccessfully trying to convert a bike to single speed, a good ride. We both were riding off a hangover...hangover gone:)

NOW...need to make a schedule for some Mt training to prep for 8 hour this month....to be continued

Stats: Just shy of 30 k
2 hr 2 min
In zone 36 min
avg HR 137
Peak 174
1534 Calories

Strange turn of events...rode back, after abandoning Shaun on trail, to retrieve vehicle to bring him back...of course he did what I would have....try and meet up with me on road...unfortunately, I chose the faster drive and missed him at the cutoff...I'm sure he is appreciating the extra "training" with the delay in riding as he is ordering some new parts :(

April 30th Run

Time was not on my side on a beautiful Saturday morning. Agenda was already determined and included travelling to cottage, remove some old furniture to prep for new stuff to come in and fiddle around with the dock. Also dropped by the boat shop to chek in on the new ride. Bit the bullet and bought a wakeboard...pretty sweet deal. Body Glove Black 140 cm....should be a great starter board.

Anyway...regarding Saturday...the morning was looking absolutely MINT. Rolled out of bed at 6:30 and slipped on the running kit and just pointed myself towards the sunrise. Just over 6 km done, 38 minutes and head in check to subside the nervous energy for riding.

Plan for today..get out and RIDE..it's been since TUESDAY....that's just silly. Hook up with Shaun for a little explore around CB trails. Hoping for few dogs and their owners and dry trail....plan on getting a little muddy ;)