Drex's Journal

My legs were swollen up most of the week. I didn't think to measure them until Wednesday evening. My calves were at 17 1/2". Thursday I measured my ankles, which had already come down some and they were at 10 1/2". Friday the swelling was mostly gone and calves were at 15 1/2" and ankles at 9".

I was able to see a specialist on Monday, she said to just let my legs rest for a week and she didn't see anything wrong. She said upper body work was fine. I did upper body lifting on Mon & Wed. With the swelling down on Friday I did a full body workout on Friday. Today I ran a slow 2 miles. I didn't cramp up, so that is a good sign, quads were sore and heavy. Calf tightened up on the cooldown walk, which is a bad sign. I made an appt to have a physical done, that is scheduled for the 9th of July.
 
Legs have been coming around. I made it through a 4 mile easy paced run on Tuesday.

Wednesday they were feeling pretty good, so did a full body workout. I went easy on the legs and skipped calves. G8r80 stopped by and lifted with me. G8r80 really hit the weights for only being 3 months out of heart surgery, there is no slowing him down.

Thursday I picked up G8r80 and we headed down to the Cannon Falls bike trail and went for a 20 mile ride. G8r80 let me keep up with him. I know he could have pulled away and left me in the dust at any point.

Overall my legs are feeling descent. Quads are still a bit sore, they have been sore since the last run prior to the marathon, but they are a lot better than they were. I will try a 5 mile run tonight and see how that goes. I hope to pick up the pace a little bit over my last couple runs.

It was great being able to spend some time with G8r80 this week.
 
Drex said:
Legs have been coming around. I made it through a 4 mile easy paced run on Tuesday.

Wednesday they were feeling pretty good, so did a full body workout. I went easy on the legs and skipped calves. G8r80 stopped by and lifted with me. G8r80 really hit the weights for only being 3 months out of heart surgery, there is no slowing him down.

Thursday I picked up G8r80 and we headed down to the Cannon Falls bike trail and went for a 20 mile ride. G8r80 let me keep up with him. I know he could have pulled away and left me in the dust at any point.

Overall my legs are feeling descent. Quads are still a bit sore, they have been sore since the last run prior to the marathon, but they are a lot better than they were. I will try a 5 mile run tonight and see how that goes. I hope to pick up the pace a little bit over my last couple runs.

It was great being able to spend some time with G8r80 this week.
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In addition to being a physical specimen, phenomenal athlete, and overall great person, he is also the king of humility!
 
My legs have improved a lot in the last 4-5 day. I am still pretty slow running, but they feel a lot better than they have.

I joined LifeTime fitness to get access to a pool. I am going to need a lot of work to get my breathing down on the crawl. Any swimming tips anyone has I would love to hear. I have been checking around trying to find form and breathing checks. I think I know most of what I need to do, but doing it is an entire different story. I'm sure people have a lot of small things that aren't usually mentioned that help as well. So chime in with any info you have that may help out. :)

Today, I did a fitness evaluation through LifeTime. I can take one of these every 2 months. I was suprised with some of the results.

Max VO2 estimate - I scored on the borderline between Very Good and Elite.

Strength - I scored off the chart that they had from 0 - 100. I registered a 127.

Fexability - Poor, I barely made it onto the chart in this area.

Body Fat % - Here is the biggest surprise. 6.1%

I told the trainer that I thought this was a bit low, but he said he thought it seemed accurate.

I'm going to start recording my workouts again since my legs are starting to feel better. I have been taking it a little easy on the legs these last couple weeks.

7/3
Ran 5 miles outside.

7/4
Back Squat - 135x10; 205x10; 205x10; 205x10
Sumo Dealift - 135x10; 255x10; 255x10; 255x10
Incline Bench - 95x10; 140x10; 140x10; 140x10
Decline Bench - 185x10; 185x10; 185x10
(ss1)Cable Row - 180x10; 180x10; 180x10
(ss1)Fly - (45x2)x10; (45x2)x10; (45x2)x10
Lateral Raise - (20x2)x10; (20x2)x10; (20x2)x10
(ss2)Chin up - 10; 10; 10
(ss2)Tricep Extension - (35x2)x10; (35x2)x10; (35x2)x10
(ss3)Leg Raise - 15; 15; 15
(ss3)Military Press - 100x10; 100x10; 100x10

7/5
Ran 6.2 miles outside; 53:20.
Swam a few laps in the pool.
 
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I'm glad your repairs are proceeding smoothly Drexatron. :p

I'm not at all surprised by your fitness test results. Sounds about right to me. In your final pics for your cut you were shredded! Maybe you'll find it easier to believe once you get that extra 20 lbs of lean mass on you? :)

But uh, why so inflexible meng? Magnificent mobility DVD, gogogo.
 
Drex said:
My legs have improved a lot in the last 4-5 day. I am still pretty slow running, but they feel a lot better than they have.

I joined LifeTime fitness to get access to a pool. I am going to need a lot of work to get my breathing down on the crawl. Any swimming tips anyone has I would love to hear. I have been checking around trying to find form and breathing checks. I think I most of what I need to do, but doing it is an entire different story. I'm sure people have a lot of small things that aren't usually mentioned that help as well. So chime in with any info you have that may help out. :)

Today, I did a fitness evaluation through LifeTime. I can take one of these every 2 months. I was suprised with some of th results.

Max VO2 estimate - I scored on the borderline between Very Good and Elite.

Strength - I scored off the chart that they had from 0 - 100. I registered a 127.

Fexability - Poor, I barely made it onto the chart in this area.

Body Fat % - Here is the biggest suprise. 6.1%

I told the trainer that I thought this was a bit low, but he said he thought it seemed accurate.

I'm going to start recording my workouts again since my legs are starting to feel better. I have been taking it a little easy on the legs these last couple weeks.

7/3
Ran 5 miles outside.

7/4
Back Squat - 135x10; 205x10; 205x10; 205x10
Sumo Dealift - 135x10; 255x10; 255x10; 255x10
Incline Bench - 95x10; 140x10; 140x10; 140x10
Decline Bench - 185x10; 185x10; 185x10
(ss1)Cable Row - 180x10; 180x10; 180x10
(ss1)Fly - (45x2)x10; (45x2)x10; (45x2)x10
Lateral Raise - (20x2)x10; (20x2)x10; (20x2)x10
(ss2)Chin up - 10; 10; 10
(ss2)Tricep Extension - (35x2)x10; (35x2)x10; (35x2)x10
(ss3)Leg Raise - 15; 15; 15
(ss3)Military Press - 100x10; 100x10; 100x10

7/5
Ran 6.2 miles outside; 53:20.
Swam a few laps in the pool.
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Way to go, Drex, on the strength, body fat and vo2 scores! Having seen you in person, on the weights, and on the bike, none of those results surprise me.

As for the swim, Sparrow is the recognized expert (and the fastest swimmer - guy or chick) on this forum. I am about 6 months ahead of you on the swimming curve and while I have no doubt that you will catch on faster than I did, here are a few pearls that I would recommend:

1. Don't be shocked if you can't float. I can't float to save my life and my body fat is 3x that of yours.

2. While bilateral breathing provides better form, I know it does for me, I can't last every 3rd stroke and have to go same-side breathing. I'd like to progres to bilateral at some point down the road and feel more comfortable with it.

3. There are so many things to think about while swimming that it can become overwhelming. A swim coach isn't a bad idea. Nothing crazy, maybe 5 lessons to teach you the basic form and assess your progress. Although many have caught on just fine without swimming coach, I wonder if their progress curve wouldn't have been steeper with a swim coach.

4. Wetsuits are not cheating!

5. With your outstanding cardio and arm strength, swimming should come fairly easily for you, but don't be surprised if you have difficulty. Swimming for persons who haven't been swimming all their lives, like Sparrow, does not come naturally.

6. Breathe to the right as you extend your left arm, and vice versa.

7. Extend as far as you can and pull back all the way to your hip to grab as much water as you can.

8. Flutter kick the whole time.

Check out Total Immersion, a book and DVD series. A lot of triathletes swear by these. (I have the book but I failed all the floating drills and never went beyond that.)

Good luck!
 
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Thanks Focus!

Thanks G8r80! I need to give bilateral breathing a try. I have tried every other stroke and trying to hold it for 4. I am having a hard time getting used to a short in breath and long out. I am used to spending equal time in and out on breath. I think the biggest thing I need to work on is to slow down and relax. I try to power my way across before I run out of breath. It works for one time across, but once I start getting winded my breathing can't keep up with my pace.

I am going to a swimming class Tuesday night. I may sign up for private lessons as well.

With the pool only being 3ft 6 inches deep, I have actually scraped my fingers on the bottom a couple times. I am very long arms and when I turn to breath, my right arm goes about 3 and a half feet down.

I'm going to need some tips from Sparrow too. I need a lot of work. I will check out that Total Immersion, Thanks!

7/6/08

Did a few laps in the pool after the fitness evaluation.

PM
Bench Press - 135x10; 185x10; 185x10; 185x10
Lunge - 50x10; 100x10; 100x10; 100x10
Standing Bent-over Row - 135x10; 185x10; 185x10; 185x10
(ss1)Leg curl - 50x10; 50x10; 50x10 (each leg)
(ss1)Calf Raise - 300x10; 300x10; 300x10
(ss2)Lat Pull-down - 150x10; 150x10; 150x10
(ss2)Frontal Raise - (20x2)x10; (20x2)x10; (20x2)x10
(ss3)Close Grip Bench - 105x10; 115x10; 125x10
(ss3)Upright Row - 80x10; 90x10; 100x10
(ss4)Incline Fly - (40x2)x10; (40x2)x10; (40x2)x10
(ss4)Good Morning - 185x10; 185x10; 185x10
(ss5)Trunk Twist - 50x10; 60x10; 100x10 (each side)
(ss5)Standing Push Press - (45x2)x10; (45x2)x10; (45x2)x10

Ran 4 miles outside; 33:50.
 
7/8/08

Hack Squat - 155x10; 225x10; 225x10; 225x10
(ss1)Deadlift - 135x10; 255x10; 255x10; 255x10
(ss1)One Leg Calf Raise - 100x10; 100x10; 100x10
Wide Grip Bench Press - 135x10; 175x10; 175x10; 175x10
Pull Up - 10, 10, 10
Renegade Row - (55x2)x10; (55x2)x10; (55x2)x10
(ss2)Shoulder Press - (45x2)x10; (45x2)x10; (45x2)x10
(ss2)Shoulder Shrug - 255x10; 255x10; 255x10
(ss3)Bicep Curl - (50x2)x10; (50x2)x10; (50x2)x10
(ss3)Dip - 12, 12 ,12
Decline Weighted Crunch - 110x10; 110x10; 110x10

Swim class, 1 hour. This was my first class. My legs cramped up several times on me while doing kicking drills. I'm not sure if this was due to me being new to swimming or if it is just because my legs aren't fully healed yet. There was another first timer to the class that got cramps as well, and although it may sound bad, it made me feel a little better that I wasn't the only one.

Also, yesterday I signed up for a sprint triathlon on August 17th. I am also signed up for a marathon on Sept 21.
 
6% Bodyfat?! WOAH. Good job on all the other measurements of fitness too Drex!
 
ok, it looks like you are going to make it.

because I am not affraid to sling an opinion around evry once in awhile... here are my thoughts about the show I am watching with you.

gain a lil weight

do not over train so hard heading into an event

realize you are advanst in dumb, and therefore your mind has the ability to justify and re-enforce the idea of killing your body. This mind of yours also needs to accept that it will get a better performance from your body, if it will treat it with some love, and not only torture.

you nearly hurt yourself with intensity of training. ended up with unanswered questions about your body, and had to take a rest.

AND- because of your mental defect (which I obviously share) you have ramped up too fast and are headed straight in for another round.

smarten up some

pals,
Todd

p.s. take my advice, I am not using it.
 
Drex said:
7/10/08

Ran 5 miles outside; 42:27.

Played 6 games of volleyball, went 3-3.
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EXAMPLE-

in what order did you do these? if you ran first, then the peer pressure of playing will push you mentally to go past a realistic strain on your body.

if you played the games first, then you may not have run AS FAST.

my guess- you ran before the games, maybe with a rest period, but prior to the games. SO, on lactic processed legs, you use fast twitch, power jumping, start stop, all wihtin an environment of competition! Injury zone, small or major.

think think think

If you would rather I just go away- say so.
 
flyinfree said:
EXAMPLE-

in what order did you do these? if you ran first, then the peer pressure of playing will push you mentally to go past a realistic strain on your body.

if you played the games first, then you may not have run AS FAST.

my guess- you ran before the games, maybe with a rest period, but prior to the games. SO, on lactic processed legs, you use fast twitch, power jumping, start stop, all wihtin an environment of competition! Injury zone, small or major.

think think think

If you would rather I just go away- say so.
Click to expand...

First, I really appreciate your advice FF and you have much more experience in this than I do.

Next, I ran before the volleyball. I am in volleyball leagues 3 nights a week. Last night was playoffs. Next season sounds like we will only be playing in 2 leagues. I wanted to get my run in before the games. I had about 30 minutes between the end of my run and the first volleyball game. I have a schedule planned out to get ready for the Sept 21 marathon and I hate to miss any planned runs.

My legs are not fully recovered, but they are feeling a lot better than they were. I really have a hard time totally taking time off. I have been taking it easy on my legs during both running and lifting and they are improving, so I think that is good. More time off I think would do my legs some good, but would not be good for the rest of me. If I can avoid totally taking any time off I look to go that route. You're right, I am probably overdoing it atm, but I have more big plans that are coming up so soon. :)
 
flyinfree said:
ok, it looks like you are going to make it.

because I am not affraid to sling an opinion around evry once in awhile... here are my thoughts about the show I am watching with you.

gain a lil weight

do not over train so hard heading into an event

realize you are advanst in dumb, and therefore your mind has the ability to justify and re-enforce the idea of killing your body. This mind of yours also needs to accept that it will get a better performance from your body, if it will treat it with some love, and not only torture.

you nearly hurt yourself with intensity of training. ended up with unanswered questions about your body, and had to take a rest.

AND- because of your mental defect (which I obviously share) you have ramped up too fast and are headed straight in for another round.

smarten up some

pals,
Todd

p.s. take my advice, I am not using it.
Click to expand...

FF, make sure to check back a page. I responded to your last post first and it fell back a page. I think your evaluation is pretty accurate. I have already bumped up my calories some. I am definately going to be holding back on the intensity level a little going into my next event.

However, I don't think I am ready to slow down just yet. I'm going to give this another try and if it doesn't work I will have all winter to ease back into running slowly.

Thanks for your honest advice. I appreciate it.
 
Drex said:
First, I really appreciate your advice FF and you have much more experience in this than I do.

Next, I ran before the volleyball. I am in volleyball leagues 3 nights a week. Last night was playoffs. Next season sounds like we will only be playing in 2 leagues. I wanted to get my run in before the games. I had about 30 minutes between the end of my run and the first volleyball game. I have a schedule planned out to get ready for the Sept 21 marathon and I hate to miss any planned runs.

My legs are not fully recovered, but they are feeling a lot better than they were. I really have a hard time totally taking time off. I have been taking it easy on my legs during both running and lifting and they are improving, so I think that is good. More time off I think would do my legs some good, but would not be good for the rest of me. If I can avoid totally taking any time off I look to go that route. You're right, I am probably overdoing it atm, but I have more big plans that are coming up so soon. :)
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you crashed and burned on your last big plan

stopping is not anything I mentioned. Being smart is.

you'll be fine I'm sure

Good luck
 
Thanks FF, I will keep your wisdom in mind. I will try to learn from the crash and to prevent it in the future. This is my first time coming back from a crash, so I will have to see how I come out of this. I will try to keep the intensity lower and gradually ease back into everything, even if volume may end up being a little high.
 
I went in for a physical on Wednesday and had bloodwork done to check on my legs. The doctor said he would have the results for sure by Friday and he would give me a call if there were any problems, otherwise he would just send me the paperwork. Well, I had a message from the clinic when I got home. He said that my muscle enzymes were high. He said to try and take it easy for a couple weeks if I could and then test it again in a couple weeks.

I have never even heard of muscle enzymes before. I looked them up and found it could be caused by several things, but it could be as simple as a virus called viral myositis that just hit me at a very bad time and may have had nothing to do with my training. I will see how it is in a couple weeks.

7/11/08
Back Squat - 135x10; 205x10; 205x10; 205x10
(ss1)Sumo Dealift - 135x10; 255x10; 255x10; 255x10
(ss1)One Leg Calf Raise - 135x10; 135x10; 135x10
Incline Bench - 95x10; 145x10; 145x10; 145x10
Decline Bench - 190x10; 190x10; 190x10
(ss2)Cable Row - 180x10; 180x10; 180x10
(ss2)Fly - (45x2)x10; (45x2)x10; (45x2)x10
(ss3)Push Press - 115x10; 110x10; 110x10
(ss3)Lateral Raise - (20x2)x10; (20x2)x10; (20x2)x10
(ss4)Chin up - 11; 11; 11
(ss4)Tricep Extension - (35x2)x10; (35x2)x10; (35x2)x10
Leg Raise - 15; 15; 15

Biked for 45 mins.
 
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