^True. I read somewhere & have done it, that after rolling your feet that it allows for a longer hammie stretch.
For example: Bend over touch your toes. Than roll each foot about a minute & try bending over again. You’ll find you can stretch further than you did initially.
^FWIW. Than again, like I have the ability to lick my eyebrows you may have the ability to flat palm it when you stretch. Than of course this exercise does not apply to you.
No, there is no required limit for kimbabutt. I was just concerned about overexposure of that particular body part, but apparently there isn’t any such thing in this crowd of picture junkies. And, CBear’s logic is impeccable as always.
Nadia, I hate that a little tiny form break during a lift can have consequences that affects me for days. It really sucks. But to put things in perspective, its a muscle tweak and not frigging Cancer. So I’m over it and moving on. ART this PM.
Claire is right, I haven’t been rolling my feet. I will start after ART today. The tennis ball is sitting right here, waiting.
Print, I am VERY intrigued about your claim that you can lick your eyebrows. Being a cynical and suspicious girl, I require video proof.
Today was an easy volume day at the gym while I wait for my tweaked heel to 100% recover. Squats in sets of 10 up to 85, a total of about 50. Some machine flyes and dips for the hell of it. Some planks with reach unders.
Just to get the blood flowing and all.
Hi Kimba!
Hi Spider! Thanks for stopping by.
My ART girl said that my stupid ass move of moving my left heel while holding up a heavy deadlift minorly tweaked little muscles in the arch of my foot. She worked on it and now it is sorer. Sigh. No running until it is pain-free for 2 days. Sigh.
The good news is that I can lift and ski.
I’ve done that myself. It amused me to think you can pull a foot muscle. I just worked through it and it was gone in a day or so. Take care!
The spider-lady is back! start a log so we can harass you there! snapper and I have helped each other video each other at a meet a-piece and we’re both planning on the meet March 12 at RMLC come by and compete with us!
/hijack
kimba - I would continue the program just as you say and let it bring the PRs, that is if I didn’t have a meet in 2 months…
You’ll be hitting the road again soon. It is very good news that you can still lift and ski! A sanction of no activity would be too horrible.
Is the heel swollen or tender?
Nadia, yeah it definitely could be worse.
Joe, its just a bit tender. More an annoyance than anything else, but I promised my ART girl I would be smart and not run on it until two days of it feeling normal. Sadly today is not day one of that.
Today’s training was interval XC skating skiing. About 4 minutes per lap including one big hill per lap, a total of 30 minutes skiing time. I didn’t track the resting time.
[quote]kimbakimba wrote:
Nikki, trust me that my expectations aren’t low but realistic. My PRs are generally rep PRs and my weights increase, but slowly over time. That is good with me!
[/quote]
To me, rep PRs mean either gained strength in the body or mind, which is good, right? 
The cardio sounds fun for today, intense.
[quote]kimbakimba wrote:
Nadia, yeah it definitely could be worse.
Joe, its just a bit tender. More an annoyance than anything else, but I promised my ART girl I would be smart and not run on it until two days of it feeling normal. Sadly today is not day one of that.
Today’s training was interval XC skating skiing. About 4 minutes per lap including one big hill per lap, a total of 30 minutes skiing time. I didn’t track the resting time.[/quote]
didn’t the flexing and side stress involved with x-country skiiing irritate your heel/foot?
Didn’t you just triple 185 a bit ago? If so, 200 sumo is likely do-able for you.
You jus’ gots ta b’lieve.
Nikki, being outside and getting some exercise is ALWAYS fun!
George, I can’t say that my heel/foot felt better after skiing, but it didn’t feel worse either. Today is starting out pretty well, with minimal tenderness. I hope this trend continues.
DCA, thanks for the cheerleading. The 182.5 went up with more back rounding than I would like and my low back felt very used for a day or two thereafter. I’m not scheduled to pull 185 for another three weeks, so I hope to have worked on MM’s form suggestions prior to that time in order to pull better.
whine break…
I really hate injuries, however minor. It bums me out not to be able to run. I’ve got new Smartwool Phd socks to try out, damnit! Of course, if an injury caused me not to be able to lift but I could run, all I would want to do is lift.
Figures.
The next two trainings are deloads, so I’m hoping to be all good by this time next week. And, in the span of a training year/lifetime, a week isn’t long at all.
God you are such an addict already. Aww, I’m just teasing. I know it’s hard to be derailed. The road and your conditioning levels will still be there in a few days. Is this a no hurty day or are you still not there yet? Did your arty give you any advice on ice/heat contrast baths? Sometimes you got help the blood flow into and out of those tweaks.
As hard as this might be to do, why don’t you just chill this weekend. Wouldn’t you rather start the week feeling good, rarin’ to go, & healthy? Feeling good on a Mon. morn works wonders for me.
Not to mention, & I’ve a feeling this might not get the reaction I want… J.E.T.S. … Tomorrow night.
Here, you can have this… I like going into the weekend w/a kick-ass frame of mind.
Got anywhere you can swim? Maybe break out of the mold a little.
Nadia, it really helps that you sympathize with my plight. No, I don’t have info on ice/heat baths but feel free to edumacate me. I’ve got the frozen Poland Spring bottle and I’m not afraid to use it! Today is a 90% good day. However, if I’m supposed to wait for two 100% days in a row, that ain’t happening yet.
print, you are making a great deal of sense. The sad part is that I have some time free this weekend that would have been perfect for getting a run in, and I just have to get over that short-term focus! Go ahead be all J.E.T.S. Basketball is where its at for me. Football I just give a passing glance.
Joe, actually my Y has a pool that I’ve never, ever been in. Hmmmm.
Kimba: I got this advice from Harry Selkow when I hurt my ankle running. Harry answers questions on the elitefts q and a. For the first 48 hours (from time of injury–you may be past this point) ice twice daily for 8 to 15 minutes. then four days of contrasting heat and cold sessions. Two minutes as hot as you can handle (moist heat preferably) than 1 minute ice. Keep switching back and forth for a total of 21 minutes. After that, I was healed.
bummer Kimba. I thought your injury was a minor tweak. I hope tomorrow is 100%.
Well, tonight was the closest I’ve come to crying in the gym in a very long time.
5/3/1 - Wave 13, Week 4 - Military Press Deload and Squat Rehab
Squat - normal stance
Bar 1 x 5
75# 1 x 5
85# 1 x 5 <—pretty hard
95# 1 x 3 ← knee cave and generally weak effort
So, I decided to switch to lighter weight box squats with a wide stance. Cue ominous music.
75# 1 x 5 <–stuck on the box on rep 2. Had to sit on the box and reposition my feet into a normal stance to get the weight back up.
Horrible, just horrible. My left foot is tweaked to the point where it can’t be in the turned out sumo position. At this point, I just deflated like a leaky balloon and would have taken my bat and ball and slunk home if I had had the car keys (which I didn’t, my husband did).
Coincidentally, I had just received an order in the mail today from my favorite purveyor of overpriced workout clothing (a running cap with a ponytail cut-out if you want to know). Their items always come in a pretentious reusable shopping bag with inspirational sayings printed all over it. Anyway, I happened to read one today which said something to the effect of “life is full of obstacles, and success depends on how you handle that”. So. sappy. But true, sadly.
Since I couldn’t go home or sit and pout in the car (too cold out), I figured that I still had two working arms and I might as well try to salvage this train wreck with those. Otherwise I’d have to come here and confess that I was a big ole pussy.
Military Press Deload - done as seated DB shoulder presses
12.5s 1 x 10
15s 1 x 10
20s 1 x 10
I sat my ass down on a bench for these. Attitude was very poor.
One armed DB chest presses
20# 3 x 10 each side
Still very pouty.
Seated Front and Side Raises
7.5s 3 x 10
Hip Abductions on the Good Girl/Bad Girl
90# 3 x 10 with 3 sec. pause at maximum bad girl
Glute Kick-Back Machine (Standing)
80# 1 x 10
And lastly, to make me feel a little less bad:
Dips
BW 1 x 10
My foot was achy after all of this. I took it home and heated/iced like Nadia recommended. I’ve officially reached the point in this injury where I have completely lost patience with it, thinking it should be all healed by now. Clearly my attitude needs improvement.