Follow The Bear

Follow The Bear


Monday, October 23, 2006

Last Week's Training

Right - well first up, remember that I twizzled me back, so I was taking it easy this week, but I did one way or another fit in about five hours worth of training. SO I wasn't exactly sitting around on my backside all week wasI? Certainly got in more than the three lots of twenty minutes, or whatever the latest recommendation is. Which is why it's rather annoying that I've put on 0.6kgs this week! I expect fluctuations, but any trend downwards is so slow as to really make me wonder what's going on. I'm doing double figure hours most weeks so getting plenty of exercise, and not exactly eating for England either :o(

w/c 15/10/06 Other Other time Swim (m) Swim time Bike (mi) Bike time Run (mi) Run time Total time
Sunday 10 01:19 01:19
Monday 00:00
Tuesday 00:00
Wednesday Body pump 00:45 00:45
Thursday 00:00
Friday 800 00:22 00:22
Saturday 33 02:45 02:45
Totals 0:45 800.00 0:22 33.00 2:45 10.00 01:19 5:11


Anyway - Saturday saw a logn bike ride with Caff from RW - she's dead fast on the flat but a wee bit slower on them thar hills. She is now an official conquerer of Box Hill though, and has frequented the gawjus Box Hill Coffee and Cake Shop. Good to see Greenie at the top as well - although that did come as a bit of a surprise as I hadn't heard her text come through!

Friday, October 20, 2006

The Wet Suit Arrives

Woooohoooo!

Picked up the wettie yesterday from the post office - that's me in it :oD


Been a slow week this week - had the back niggle so have taken it easy - did Body Pump Wednesday morning, just off for a swim. Really need to get out in a lake and try the wettie. It feels rather tight across the chest - not impossibly so - I seem to recall that Holly's wetsuit felt tight at first but was fine in the water.

Anyway - it's one more step on my road to Ironman - just need to do some trainign now!

Weighted myself this morning as it's a pish up tonight - lost 0.4kgs since Sunday - not bad considerign I've done barely any exercise the last few days - nearly as much as last week when I did 12 plus hours!

Tuesday, October 17, 2006

Cabbage Patch 10

I really wasn’t sure what today was going to be like. I mean – I’d been concentrating on triathlon training, and riding the bike and swimming (not at the same time), with just one or two runs thrown in per week, and most of those at a fairly gentle recovery pace. I hadn’t even tapered – just taken the day before off training but ridden 50km on Friday. Somehow, after that, I’d twisted my back and was worried it was going to play up if I ran. All in all not the best preparation.



I had a target time in mind of 8 minute miles, or 1:20. To be fair, I thought this was quite an optimistic target, as I hadn’t done a ten miler at that pace for well over a year, and expected to fade badly in the last few miles and be closer to 1:25. Anyway – I positioned myself where I thought was appropriate for that pace, and suddenly we were off. Something was wrong though – the pace was way too slow, even allowing for the usual time taken for the runners to spread out. It took a minute and a half to reach the start point, and I started the Garmin.



I was clearly way below the pace I needed to stand a chance at 8 minute miles, and the road was just too crowded to weave in and out. I resigned myself to a ten mile training run, regardless of time. However, a bit further and the crowds began to thin, and I weaved just to get some clear road, as the slow pace was annoying me.



This continued for a while, and then I saw the first mile marker. I’d reached this at something like 8:30, which wasn’t great, but faster than expected given the start. I think I’d probably been running at 7 min/mile pace to achieve that, as I felt like I’d been working my socks off weaving in and out to find a way through. Still – thirty seconds down isn’t too bad – I only need to make back about three seconds a mile for the rest of the race to get under the 1:20 mark, so I pressed on. I still had to weave, but not as badly, and the two mile mark came up with my Garmin showing 7:45 pace. That’s half the time made back already! I attempted to slow a little, didn’t want to overcook it and be left with nothing later, but the pace felt comfortable and I naturally stuck at that pace. Heart rate was okay, so I went with it. A moment’s panic half a mile further along, when a driver turned right through the crowd of runners at speed (thanks!), but as we came up to Kingston Bridge, I figured I was pretty much on target – and should be pretty much bang on 24 minutes at the three mile mark.



This proved the case, and as we went through the underpass, which is a slight downhill, I felt strong. I sped up, but when I looked at my watch the pace showed eleven min/mile pace! I figured the underpass had mucked up the satellite signals, so pressed on, hoping the split would reduce, and although it did gradually, it took a while – and the distance had messed up as well – somehow 0.17 of a mile was lost in the underpass! Anyway – the watch showed I’d gained 35 seconds on my schedule in that mile, so again I tried to slow a little! The course twists a lot here, so it wasn’t hard, but I still gained on my schedule. Mile six, and I was pretty much a minute up, and by mile seven, I had a whole minute’s buffer. I could run 8:20 for the rest of the race and still come in under 1:20.



Mile eight was okay – although the route does have a very exposed bit down by the Thames, where the wind was in our faces, and I slowed noticeably. There’s a nasty climb too, up to the main road, and my pace for that mile dropped a bit. I pushed on in mile nine, but my heart rate had started to rise, so I didn’t want to overdo it. I was losing a few seconds, but I was still well on for under 1:20, and should get under 1:19 if I didn’t fade badly. I was working hard at this point, which I deserved given how little training I’d done at this distance, but in fact I think I got off lightly. We turned off the river, and through the side streets. There’s a climb in there towards the end, but before long we were back onto the main road in Twickenham. The signs said 200 yards to go, but I’m sure it was less, so started to sprint. I overtook several people, but got taken on the line by someone who had come up fast from behind. I stopped my watch at 1:18:35, official time 1:20:05.



All in all, I was very happy with that – my back hadn’t played up, my stamina had been pretty good, and while my pace wasn’t fantastic (I did 71 minute for the same race back in 2001), it wasn’t at all bad. I adjourned to the pub to get changed, order beer, and eat a hearty lunch!


Weekly Stats

Bit late but sod it - here they are - will do the Cabbage Patch report in a bit.

w/c 8/10/06 Other Other time Swim (m) Swim time Bike (mi) Bike time Run (mi) Run time Total time
Sunday 1600 00:37 31.1 02:00 02:37
Monday 10 01:37 01:37
Tuesday abs and UB weights 00:40 800 00:19 00:59
Wednesday bodypump 00:45 28 01:56 02:41
Thursday pilates 00:45 6.3 00:48 01:33
Friday 32.1 02:14 02:14
Saturday stretching and abs 00:30 100 00:02 00:32
Totals 2:40 2500.00 0:58 91.20 6:10 16.30 02:25 12:13


Weight this Sunday = 88.2kgs, that's 0.7kgs down on the week - given I wasn't exactly stuffing my face and did over twelve hours' training, I'm a tad disappointed! Maybe that's how it's going to be now - smaller losses as I've lost so much. Target for next Sunday = 87.5kgs. This could take longer than I thought!

Saturday, October 14, 2006

Tri-Bi-Cycle

My third bike ride of the week - I was tempted to go a bit further as that would take me though 100 miles for the week, but in the end opted not to overdo it with the Cabbage Patch on Sunday. Yes I wasn't expectign a fabulous time, but equally I didn't want to limp round, and I'd done a fair bit of training including a relatively hard run the night before.

Lindi had an oxtail casserole to cook so bailed, but I met up with Dave and Kath and we set off at a fairly gentle pace. The first climb hurt a bit, but other than that I found the route pretty easy. I did get a tad nervous about Box Hill with the clips in (I like the ability to just stick a foot out for balance if I wobble a bit, which I tend to do when going slower), but made it up there fine. My HR for the climb averaged 145bpm, so that's got to be good! Must give How Lane a go at some point.

Then it was cake and a good old natter, before heading back via Chipstead. Sadly I managed to hit reset on the Garmin while we were at the tea rooms, so the route's come out in two halves, but I could still post splits if anyone's interested. My HR averaged 122bpm, although of course this includes downhills and stuff. The time was relatively slow - there was a fair bit of slowing to regroup and stuff. All in all a very enjoyable ride though.

Today will be spent taking it easy - perhaps fitting in a swim or something.

Friday, October 13, 2006

I Went Clubbing Last Night :oD

...and had huge fun :o)

No - not that sort of clubbing - I went down to my running club. Loadsa new faces, a few old ones. Plus a run. I did Pilates in the morning, and had a quick swim, and at one point decided a run might not be the best thing, but ended up going and I'm glad I did.

We headed out on Maggie's Route - which used to be one of the shorter club routes but now appears to be the longest (about 10k) as it's one of the few that started from the old club house but didn't go past the new clubhouse - so all the differences are "add ons".

Anyway - I set out gently, not expecting to go fast, but within about two minutes the Garmin died - not sure why as I'd barely used it, but the batteries obviously had run down - maybe I'd left it switched on. The bit I captured showed an 8:13 m/m pace, and I reckon I sped up after that as I foudn my feet (on the end of my legs, surprsingly enough!).

I ran for a fair way with Anita, who I'd seen at Southwater Tri a few weeks ago, and we chatted for a mile or two. A new (to me) girl - Lauren I think - who'd done 47 mins at the Nike 10k, was just ahead, and as Anita fell back, I caught up with her, and then went past her feeling very comfortable. Hmm - I shouldn't really be doing this!

Anyway - by the time we'd got to the bypass, I was on my own, save for the occasional "quick group" peeps passing me, and I stayed alone all the way down the bypass, although I did pass a couple of people who'd gone out a bit faster than me at the start. In spite of waiting an age at Rose Hill Roundabout for the lights to change, Lauren was nowhere in sight, and I pelted back to the clubhouse. Just wish I'd got a time on the run - reckon it was a storming pace :o)

So - what did I learn?

Firstly - that running with company is good - just havign someone to chat to takes my mind off running and the hard work. The second half, when I was running a fair way from others, was harder. Secondly - that I enjoy running at a faster pace. I like the lung-bursting feeling, and I reckon that pace doesn't make my muscles as sore either, for some reason. Thirdly - while I didn't time the run, I burnt off a 47 minute 10k peep without too much trouble. Okay - maybe she can go faster, but I reckon I could in a race too. Assuming we were both at similar percentages of maximum effort, I'm faster than her. Which only matters because hopefully that means I can do a 46 minute 10k in the not too distant future. The Croydon 10k is coming up soon, and I'm rather tempted I have to say. Then again - it's not about PBs right now, and there'll be plenty of other races :oD

Thursday, October 12, 2006

Thursday Catch Up

Tuesday

Was going to do a bike ride, but the weather report promised more rain after waking up to it. It brightened up, the roads dried, and I consoled myself with the fact that I could go the next day. Went to the gym to do some upper body weights, abs, and a bit of a swim, spoilt by the chav family making a right racket - grrrr!

Wednesday

Went to Body Pump, did slightly lower weight on my legs than usual in preparation for my bike ride. Felt good - shoulders knew they'd done weights the day before!

Then off on the bike just before eleven. It was gloomy and overcast, with tons of black clouds. Thirty seconds after I set off, I felt a few spots of rain, but then they stopped. I headed out through the side roads towards Banstead Road SOuth, and then up to the club 22 mile route up through Banstead. As I got to Banstead, I decided to head out towards Chipstead down Holly Lane, and then turn right towards the A217 and add a few miles onto the loop, hopefully making it up to 25. Not long after this the rain hit - gentle at first, but then getting heavier. Then I saw lightning, and a flash of thunder! As I climbed towards the dual carriageway, th heavens opened, and I was soaked within seconds. The drains packed up - full to the brim, and torrents of water streamed back down the hill in the opposite direction. I figured I'd head home, but then again - I was drenched already!

The A217 was really not pleasant - crossing it meant getting splashed by cars (and I mean seriously splashed - big puddles had formed and I got tsunamis of rainwater over my top half as cars ploughed through. I made it, and then headed up towards home, but decided to turn off at the first possible opportunity. I headed down the long slope into the bakc of Epsom, hands on the brakes all the way down (I'd done 43mph down here). At this point the rain backed off, so I decided to continue, and I headed up Fir Tree Lane towards the downs. Again - there was a waterfall coming in the other direction! Then down the left side of the race track, and out towards Walton on the Hill.


This bit went fine, although my socks were soggy to say the least, as was the whole of me! I did seem to dry out a fair bit though - well, at least I wasn't drippign wet. I turned right to head towards Box Hill, with plans of cake and coffee. All was going well, but just after I turned up the road to the cafe, there as a ginormous puddle blockign the road. I'd been through several already, completely side-to-side acoross the road, and tried to ift my feet out of the pedals so they didn't get another soaking (doesn't work well with clips), but this one was too deep for my liking. I turned back, and resolved to go to the Coffee van at Headley Heath Common.

I was disappointed - it was shut. I toyed with the idea of heading down towards the foot of Box Hill and up the Zig Zag, but the descent is bad enough at the best of times, so I decided to head home, get a change of clothes, and then head out again. I made a decision to not head down Hurst Lane (my usual route) but to try Tilley Lane, which on the map looks like a good alternative, and probably wider. As it turns out I wish I hadn't - I punctured (front wheel this time) and got distinctly cold standing around fixing it. I just couldn't be bothered to race! The water on the tyre made it easy to find the site of the puncture, and I changed the tube quickly. The CO2 cannister worked a treat, although I was worried when there seemed to be bubbles on the wheel rim - think it must have been the sudden temperature drop or something.

Anyway, I headed home, fully intending to pick up another inner tube, gas cannister, and some dry kit and head out again, as the day was brightening up - but I was cold by now and changed my plans. Traffic near the road into Ewell was chaotic, and I spent ages going very slowly here and all through Epsom. Then up Howell Hill - but it was clocked by an even deeper puddle. I got off and walked round this, and finally (after finding a convenient side road so I could clip in on a non-uphill) did the final couple of miles. 28 miles, quarter IM distance, a shame though as the legs felt pretty fresh and I think the 50 wouldn't have been an issue.

Monday, October 09, 2006

Ten Mile Run

Shoes: Old 2100s
Time: 1:37:43


Decided that in spite of the bike ride yesterday, and feelign a bit breathless (only a bit) to try a run. I decided to start with the Ninsuch six and then add four miles on the end, so I could compare times. Here's the splits :o)



Note that the splits are better than Friday's run, in spite of having the bike ride in my legs. My left quad didn't cramp up as much, although it did a bit in the last couple of miles.

Given that I wellied the last few hundred yards on Friday to duch under 57 minutes, it doesn't really count as a PB, whereas tofday's effort of 57:10, has each split at or below 140bpm. Must admit I was a tad surprised as I seemed to be slowing quicker than I did on Friday, and was better still the Sundya before, so maybe there's more to come. Hope so anyway.

The last few miles were tedious, I didn't really have a route planned, and the HR was shooting up on the slightest hill. Even so - the HR average is at 140 for nearly all the splits, and yet the splits are mainly under ten minute miles. There is some improvement! About time too! Can't help but compare with the rate of improvement with how I used to train - I reckon it was a lot faster coming together, although then again, I was doing more than two runs in a week!

Flippin' Clip Ins!

Right - enough sodding about - it was time for a bike ride, company or not. VArious local events conspired to mean that my usual riding pardners were all busy, so I set off on my own, trying the clips again for the first time in ages. It needed to be done. Because of the clips, and the fact I was on my own, I decided to do 50km, call it a day, and do a 50 mile ride at least partially with Greenie on Tuesday or Wednesday.

I did struggle to clip in at first, but pootled up towards the "Mad Mile", or just short of it, and came to my first major junction. Was I going to have to stop, or would that van go through the gap in the traffic. Yes...no...yes...no... SMACK!

I'd rather got used to these situations, and being able to just put my foot down when I needed to stop. What I'd forgotten was that with clips, you need to unclip first. Simple really innit? Apparently not!

Anyway - apart from that, all was goign well, although I did think my legs were feeling tired. I've had a problem with the outside of my quads (ITB/TFL) being tense lately, and I thought that perhaps this was going to be a tough ride. I headed up past the prisons, and towards Banstead - planning on following the club 22 mile route, and add on an extra loop somewhere.

Half way up here, I remembered I hadn't hit the start button on the Garmin (the bike computer starts automatically) so the map below doesn't start from my house!
map when blogger lets me!

Anyway - I climb up Bolters Lane and up through Banstead, then realised I couldn't do the usual right turn onto the dual carriageway (not on foot!), so headed left in the opposite direction until I found a gap in the central reservation. Then it was downhill to the top of the mad mile, left down towards the Driftbridge garage (this is a lousy piece of road - must avoid it) and then the climb to the Downs. At this point I decided to do a loop through Tadworth and Headley, possibly popping into the Box Hill tea rooms that weren't far away.

Somewhat surprisningly I reissted the urge, and headed back owards Epsom Downs up Hurst Lane. I took a minor detour through Epsom, and then headed back home at about 23 miles. I stuck some lunch in the oven, and then headed out on a loop to bring my up to 50km (31 miles). All went fine here, apart from a daft chav who decided it would be fun to dance in the road in front of me and yell abuse. I was so tempted to stop, but I was in cleats and didn't want anything happening to the bike. Maybe a swift unclip and gouge his leg with my cleat would be the best plan of attack next time!

Then home, lunch, and a quick nap, before heading up tot he gym for a sauna. I was feeling energetic though, and somehow churned out a mile of swimming for the first time for ages. I was getting shoulder twinges though, which is unusual - perhaps as a result of cycling, and quite a bit of weights done the past few days. All in all a good day's work though, and my legs didn't feel too bad either. It was almost tempting to pop out for a six miler!

Sunday, October 08, 2006

This Week's Training

Hardly worth posting - run on Sunday and Friday, daft little swims, and lots of weights.

Talking of weight - the once a week strategy is really paying off - this week I've lost a grand total of...wait for it...0.1kgs! 88.9kgs, which even in spite of the lack of exercise, is rather disappointing!

On the plus side, I have ordered a wet suit from TriUK - and that should be arriving before the end of the week. Fingers crossed it fits, but the guy on the phone was very helpful and talked through all my concerns and seemed to take them on board.

The work situation is a bit in crisis - I'm not going to panic but lets just say I'd find it easier to push forward if I had more confidence in what I was pushing towards! The biology is still great fun for its own sake, but I still have this nagging doubt in my mind "what next?". I can't face going back to teachign except as a means to make some money while I do something else. It's time to fact find! I need to find out what the routes are to becoming a sports fizz, how much study is needed after a standard fizz degree, and so on. It's got to be done within the next month too.

This week - priorities are:


  1. Research sports fizz
  2. Line up some more fizz experience
  3. Bike and run, hopefully an OW swim in the wettie
  4. Get out and socialise - get down the running club

Saturday, October 07, 2006

Back to Exercise

After three days doing physio observation, and a say to recover, it was time to get back into training. I think the three days spent mostly on my feet in work type shoes hadn't done my back any good (no heel raise for a start), and I still had a few niggles. I did do 45 minutes of abs and weights at the gym on Thursday, and then Friday got back to it more seriously.

I started with a six mile run done at sub-140 bpm pace. AFter the first few miles of the ten miler on Sunday, where I'd caned the first few miles and still been under 140 (see previous post), I expected great things. As it happened, I was quite disappointed, although if you compare today's run with those a month back, it was the best six miler on the Nonsuch route. So - that's progress, to be disappointed with one of my best times!



I got to the half way point in sub 9 minute mile time, and the return journey was in sub 10 min/mile time - although I did sprint the last bit to achieve that, so a bit of a cheat! As you can see the HR went high - not sure why - it just wouldn't seem to come down in some places that it normally did. I have had a dodgy stomach the last couple of days - not sure if this is anything to do with it.

Anyway - the next mornign I'm niggling slightly - the lowr end of the ITB being the most noticeable, but overall not too bad.

I went to the gym later, did about an hour of upper body weights, abs stuff and some gluteus minimums/abductor stuff too (a weak area according to the fizz), and then was going to do lots of swimming, but the pool was rather packed. I practised the sighting stuff that I'd done with Pink.

Thursday, October 05, 2006

St George's Visit

Yesterday I had a trip to one of the big hospitals in South London - and the day started badly - the bus journey took ruddy ages and I ended up getting off and running through the side streets. I got there, apologied (I was only a few minutes late) and set off to Geriatrics, which was my first port of call. To be honest it's a bit misleading, as a lot of patients are at the older end of the scale.

A lot of the work was assessing people, trying to get them moving, checking their balance, and a fair bit of physical work helping support them. This seemed to be a theme throughout the day - except for outpatients, most of the time was spend with mainly rather "out of it" people. I found this rather uncomfortable - and do wonder whether I would find it extremely depressing doing this for large chunks of time. I main aim would be to specialise in Sports Physio, or at least outpatients, but there's a rotation system that you have to go through first.

Outpatients was probably the highlight of the day - I only got to see one patient, but she was a total hip replacement op coming in for a follow up. It was interesting to see how things had progressed after seeing the THR peeps at Shirley Oaks. Another interesting case was a guy who had somewhat sciatica-like symptoms, but swelling in his feet and ankles. Again - we mainly spent time checking his movement and balance, and I would like to have been able to delve deeper and find out more about what was going on. We also did some rehab with a fairly mobile patient called Eddie, and did some slaloming on his zimmer frame and ctach and throwing exercises. It did all seem a bit basic though and could have been done by someone less well trained - or so it seemed.

I'm not rather unsure - I loved the outpatient stuff, and if I specialised in sport later on, can see myself really enjoying the job, but I did find a lot of the rest of the job rather samey - going round people who were pretty unwell and just running them through basic exercises (mostly the same ones) to see if they were well enough to go back to their life outside hospital safely. One of the fizzios also warned me that 90% of this year's crop of graduates were yet to find jobs, which is worth thinking about. The NHS has a big funding crisis, and whether you like it or not, in the two years after graduating it would take me to qualify fully, Id be stuck with that, the same goes for being a doctor.

I need to think on this - I like the end result of doing physio very much, I'm just not sure how I'll cope on the route there.

Tuesday, October 03, 2006

Phurtively Phollowing Physios

I tried to post last night, but blogger swallowed my post :o( Anyway – I’ve spent the last two days in a local private hospital, shadowing the physios. They really were a fab bunch, and huge thanks to them for first of all letting me visit and secondly for taking the time to explain stuff to me, answer questions, and generally get me involved.

Monday started spending the morning with Ally, who was very friendly and quickly got me involved looking at X rays of a knee replacement. Really interesting stuff, and I could see where the hyaline cartilege had eroded (on the before pic) and why the artificial joint was needed. We then looked at the after pic, and went to see the patient. Fascinating stuff, and also seeing the exercises, which I guess on the whole were fairly obvious – to get the joint in, they have to cut through the muscle, so strengthening the muscles is all important.

We then did the same for a hip replacement, which is similar, except that being a ball and socket joint, there are more precautions to avoid it accidentally “popping out”. The exercises were again fairly as expected, but it was interesting to see how the patients tried (innocently) to “cheat” by doing the exercises slightly wrong, as it avoided using the muscle that was still sore from the surgery. Things got a tad repetitive after this, as we had three THRs (total hip replacements, medical notes are full of shorthand!) on the trot. It was interesting to hear how another physio had pushed a patient to exercise through (within reason) the unpleasant sensation on a previous TKR (knee), as that was necessary to ensure good results. I could see how being able to motivate was a key skill, as well as communicating clearly what you wanted the patient to do.

The afternoon was spent in outpatients. Here the range is far greater, and I was with Brooke. We saw two patients – one with a lower back problem (I suspected sciatica, and was right), for which we used PA (posterior anterior pressure at several levels – apparently a Maitland technique) and gave some interferential treatment (bit like a big TENS machine). The second patient had a problem with the neck and some osteophytes around C4-C7 – which seemed to be impinging on nerves. A variety of exercises followed as well as some more PA, and a sheet of exercises to take away.

I headed off to my biology A level class distinctly exhausted, but a tad worried! The afternoon had been fascinating, but the morning had been a smidge repetitive. Was I cut out for this job?

The second day followed a similar pattern – going round seeing the patients on the ward – most of whom we’d visited the previous day. This was mainly going through their exercises again, checking that they could walk safely (there are several levels of “approved” gait, with sticks and zimmer frame etc), and also climbing stairs. The physio’s main job is to make sure that the patient gets to a level where they can safely leave the hospital and be independent enough to manage in their personal circumstances, so even if the main doc says they’re okay medically, the physio review is crucial. We saw a new patient who was in for collapsing (possible blood issues) to check there was no mechanical issues, and ended up checking and icing her ankle that she’d hurt in one of several falls.

Then the afternoon was back to outpatients again – where I saw five or six people, alongside Brooke, Nick and Tristanne – all of whom had their own preferred methods of treating stuff, so it was interesting to compare the “styles”. Nick had a patient with what was probably a lower back strain, and it was interesting to see how he assessed this by checking a variety of ranges of motion (and I thought ROM was a computer term!). His main tool to treat this was acupuncture on the trigger points, and he used this again on another patient later who had amazingly tight hamstrings and an extremely limited ROM. He also used something called SNAGS which he told me was invented by someone called MacKenzie, which involved tying a belt round his waist to hold him, and leaning forward into him to stretch the muscles.

Tristanne had a patient who had had serious sciatica issues that ahd proved resistant to treatment, so she was using traction – this involved two belts round the patient, and a machine that pulled, rather like a medieval torture device! I’d heard of it but never seen it in practice. Tristanne also showed me the interferential machine as well as the ultrasound, and we talked about the laser machine too – all designed to assist healing.

The final couple of patients were with Brooke – it was interesting again to hear the communication skills at work (true for all the peeps tbh), and also how she assessed people – by free movement (active), against resistance, and also passive movement (physio moves the limb so the muscle isn’t doing work – this is to show if it’s a muscle problem or a joint one, as the joint problem will still hurt). I got to feel the patient’s muscles and could see how tight they were – particularly one woman who had a “dowager’s hump”, and only had neck movement from C1-C3, and a neck very stiff from there on down.

So – all in all a good two days. I think the rehab ward round wasn’t a great favourite among several of the physios, so I was glad to hear it wasn’t just me. Not that I gained nothing from it, Ally was fabulous and at first I was drinking it in, but it did get a bit repetitive. Tomorrow at St George's should be interesting, as there’s a whole host of other “disciplines” that I’ll see there. Roll on tomorrow :oD

Sunday, October 01, 2006

Cabbage Patch Dress Rehearsal

For some reason I started the weekend with a hangover - and although I got to the pool yesterday, I didn't do a lot today apart from some study and tidying - which definitely needed doing. Anyway - I was determined to do some running this weekend, but I'd left it late. So - off I set on a practice for the Cabbage Patch ten. Not the same route, but the same distance. Here's the route.



It was an odd sort of run - I didn't really want to limit myself to sub 140bpm heart rate, so had decided to just run it and let the HR drift up to 150 on hills and stuff. Then after a while, the HR drifted anyway, but I was enjoying running at that pace, and since I didn't feel too bad I kept going! The splits show that I stayed below 150bpm for abou tth efirst six miles - the course got hilly after that so to some extent it was inevitably going to drift up, but I must admit I didn't make much effort to keep it down.





Was odd running after having been reading about energy systems in the human body - kept thinking about Krebs cycles and the Electron Transport Chain! Weird!


Overall happy with it - the left quad niggled a bit, and the right ankle still did its odd thing, but I got to the end pretty much intact and feeling good. The downpour about ten minutes from the end was dead good fun too.


I want to get my weight down to below 88kgs by the end of the week - seems about right if I'm to get to 85kgs by the end of the month. I got more favourable comments at the sosh on friday, but still feel as if I'm carrying a bit of spare weight still.

This week's training

Hmmm - started out well, didn't finish so well. Felt lethargic even before the social, and then lethargic after it (i.e. hungover). Did have a swim with Pink Min though and stayed two hours in the leisure centre. Sitting in the spa area counts as training doesn't it? ;o)

w/c 24/9/06 Other Other time Swim (m) Swim time Bike (mi) Bike time Run (mi) Run time Total time
Sunday





6 00:50 00:50
Monday







00:00
Tuesday



38.4 02:49

02:49
Wednesday body pump and yoga 02:00 400 00:08



02:08
Thursday pilates 00:45 600 00:12



00:57
Friday







00:00
Saturday

250 00:10



00:10
Totals
2:45 1250.00 0:30 38.40 2:49 6.00 00:50 6:54


Weight at the start of the new week is 90kgs, which is 0.8kg up on last Sunday - but that was after a major bike ride and a rather dodgy tum that made me empty my guts, so probably unrealistic. I suspect I was somewhere in the mid 88's vefore the social, but never mind - it'll come back again.

Target is to hit 85kgs before the end of October - although I may be over at the end of October as there's another social and a curry evening to come!


First physio placement starts tomorrow - so this isn't going to be a fab week training wise - course on Monday and Weds evening, so feck all time to train - may try to squeeze in a run on Tuesday or maybe a bike ride. Cabbage Patch is two weeks away so should get in some more running