Anyone want to shape up in 2018? A continuing journey.......

Thoughts_Arrive

markymark550 said:

Yeah, soreness is a side effect of statins. I had that early on after starting on one, but went away as my body adjusted to the medication.

I'm not saying that the statins aren't causing muscle atrophy, but that's extremely rare to occur and would most likely be accompanied by organ (liver, kidney) damage/failure. 

TA, I know you previously questioned your protein intake. If you're doing strength exercises and not getting enough protein, that could also cause the soreness and make you feel you aren't progressing.

I'll check with my GP. 

hauntingfamiliar

Bump 

I was forced to stop running around 6 months ago to stop the inflammation of plantar faciitis (and really just to be able to walk again and not limp). I've been a runner my entire life and never experienced this before. 

This is what I did:
-Steroid pack
-Cortisone shots
 -Stopped running (easy to do because I         couldn't walk)
-Bought another new pair of very expensive running shoes with inserts from Fleet Feet. (500 miles per pair is what I heard in class today)
-Minimized walking/hiking/jogging for 3 months. It sucked. I gained weight.

I started stretching my calves all the time. I'm in structural bodywork school as well so before quarantine I was also getting intense bodywork on my calf muscles ( specifically soleus and gastrocnemius). Stretch these muscles. I can give you specific stretches if you would like. Just contact me through 10C.

After 5-6 months I can walk without a limp and even jog/run again. I am cautious to run long distances right now but short distances I am fine with. I am back to my regular body weight and I've had no new injuries.

Please share any experience with plantar fasciitis and anything that helped you recover.

I've heard dry needling helps. 

GlowGirl

hauntingfamiliar said:

Bump 

I was forced to stop running around 6 months ago to stop the inflammation of plantar faciitis (and really just to be able to walk again and not limp). I've been a runner my entire life and never experienced this before. 

This is what I did:
-Steroid pack
-Cortisone shots
 -Stopped running (easy to do because I         couldn't walk)
-Bought another new pair of very expensive running shoes with inserts from Fleet Feet. (500 miles per pair is what I heard in class today)
-Minimized walking/hiking/jogging for 3 months. It sucked. I gained weight.

I started stretching my calves all the time. I'm in structural bodywork school as well so before quarantine I was also getting intense bodywork on my calf muscles ( specifically soleus and gastrocnemius). Stretch these muscles. I can give you specific stretches if you would like. Just contact me through 10C.

After 5-6 months I can walk without a limp and even jog/run again. I am cautious to run long distances right now but short distances I am fine with. I am back to my regular body weight and I've had no new injuries.

Please share any experience with plantar fasciitis and anything that helped you recover.

I've heard dry needling helps. 

Glad you are back to running. Haven’t had plantar fasciitis. However, late last year I had really bad ankle pain that would not seem to go away. Of course I continued to run on it like a fool which just made it worse. This went on for a few months. Finally, I forced myself to take a few weeks off. It cleared up. Back to running. I never ran super long distances - four miles is my max. But during this lockdown I have at least been trying to run 3.5 miles 3 times a week. Getting out there really helps. My mood is always a bit better on my running days. I wish you continued recovery. 

hauntingfamiliar

No...ankle pain isn't fun either!

Like you said, exercise is such an amazing mood stabilizer.  I am so happy and grateful for this one daily escape.. Especially right now!

Good job laying off the ankle and just be careful running. Especially if you have gone from 2-3 times a week to much more in a short time frame. Listen to your body and  lay off when you need to. I wish I had listened to my foot pain earlier and not tried to just run through it! 

markymark550

Not being able to go to the gym has been frustrating. Trying to do what I can from home.

rgambs

Yeah, no gym has been rough.  I have a Bowflex Max trainer, a tiny bench, an EZ curl bar, and 2 resistance bands.  Only 110 lbs of plates.  It's been tough adapting, but I'm getting there.  The bands are the round ones with handles, but one has a broken handle.  I tied it to the ceiling for pull-down actions.  The bands were hard to adapt to, you really have to change the way you move to suit them, but now that I've got it dialed in, I am finding that you can really do some work.  It's limited, but effective within it's limits.
Been running outside when it's warm enough and dry, and I really miss squatting with weight.  Been doing Bulgarian split foots since my lungs blow out before my legs on lunges and squats without weight.

I started my summer weight cut at 188 on Feb 1.  I'm down to 172, 12 lbs to go by end of May, so I'm literally exactly on schedule. 1.75lbs/week and it's starting to show finally.  Those first few weeks are tough, but I'm well accustomed to it by now.  Arm veins and Abs are just starting to peek out with perfect posture, lighting, and time of day...another week and half or so and they will be peeking out all the time, by May 1st should be clearly visible, with arm veins always visible up to the shoulder.  
I'm proud of staying on track diet-wise in quarantine, it's very hard not to eat when you are home all day without as much distraction.  I know a ton of people are putting on weight right now for that reason, so come summer I will feel extra proud.  

Good luck to everyone, do what you can and try to let the exercise you can get give you peace of mind!

hedonist

rgambs said:

Yeah, no gym has been rough.  I have a Bowflex Max trainer, a tiny bench, an EZ curl bar, and 2 resistance bands.  Only 110 lbs of plates.  It's been tough adapting, but I'm getting there.  The bands are the round ones with handles, but one has a broken handle.  I tied it to the ceiling for pull-down actions.  The bands were hard to adapt to, you really have to change the way you move to suit them, but now that I've got it dialed in, I am finding that you can really do some work.  It's limited, but effective within it's limits.
Been running outside when it's warm enough and dry, and I really miss squatting with weight.  Been doing Bulgarian split foots since my lungs blow out before my legs on lunges and squats without weight.

I started my summer weight cut at 188 on Feb 1.  I'm down to 172, 12 lbs to go by end of May, so I'm literally exactly on schedule. 1.75lbs/week and it's starting to show finally.  Those first few weeks are tough, but I'm well accustomed to it by now.  Arm veins and Abs are just starting to peek out with perfect posture, lighting, and time of day...another week and half or so and they will be peeking out all the time, by May 1st should be clearly visible, with arm veins always visible up to the shoulder.  
I'm proud of staying on track diet-wise in quarantine, it's very hard not to eat when you are home all day without as much distraction.  I know a ton of people are putting on weight right now for that reason, so come summer I will feel extra proud.  

Good luck to everyone, do what you can and try to let the exercise you can get give you peace of mind!

to the bolded part.  But really, great going!

Still holding firm to 108.  Sheesh!  Working with bands too, in absence of the gym.  Not quite the same as leg presses, but close enough.

And...there's always walking.  I'm envious of those of you who run, but it still feels good to get some music going, go outside, and see the beautiful trees in our concrete jungle.

GlowGirl

hauntingfamiliar said:

No...ankle pain isn't fun either!

Like you said, exercise is such an amazing mood stabilizer.  I am so happy and grateful for this one daily escape.. Especially right now!

Good job laying off the ankle and just be careful running. Especially if you have gone from 2-3 times a week to much more in a short time frame. Listen to your body and  lay off when you need to. I wish I had listened to my foot pain earlier and not tried to just run through it! 

Agreed. The endorphins help tremendously. I have learned my lesson about not taking time off to let an injury heal. I have also had to make the switch from running primarily on a treadmill at the gym to running out on the streets. So far so good in terms of no pain - but I can feel the difference. I am trying to adjust my stride a bit. The good thing is that I have been listening to Gigaton while running. YEAHH!!!

rgambs

MF117973 said:

hauntingfamiliar said:

No...ankle pain isn't fun either!

Like you said, exercise is such an amazing mood stabilizer.  I am so happy and grateful for this one daily escape.. Especially right now!

Good job laying off the ankle and just be careful running. Especially if you have gone from 2-3 times a week to much more in a short time frame. Listen to your body and  lay off when you need to. I wish I had listened to my foot pain earlier and not tried to just run through it! 

Agreed. The endorphins help tremendously. I have learned my lesson about not taking time off to let an injury heal. I have also had to make the switch from running primarily on a treadmill at the gym to running out on the streets. So far so good in terms of no pain - but I can feel the difference. I am trying to adjust my stride a bit. The good thing is that I have been listening to Gigaton while running. YEAHH!!!

The first 4 are just damn perfect for a 2-2.5 mile run!

GlowGirl

rgambs said:

MF117973 said:

hauntingfamiliar said:

No...ankle pain isn't fun either!

Like you said, exercise is such an amazing mood stabilizer.  I am so happy and grateful for this one daily escape.. Especially right now!

Good job laying off the ankle and just be careful running. Especially if you have gone from 2-3 times a week to much more in a short time frame. Listen to your body and  lay off when you need to. I wish I had listened to my foot pain earlier and not tried to just run through it! 

Agreed. The endorphins help tremendously. I have learned my lesson about not taking time off to let an injury heal. I have also had to make the switch from running primarily on a treadmill at the gym to running out on the streets. So far so good in terms of no pain - but I can feel the difference. I am trying to adjust my stride a bit. The good thing is that I have been listening to Gigaton while running. YEAHH!!!

The first 4 are just damn perfect for a 2-2.5 mile run!

My 3.5 mile run usually takes me up to Comes Then Goes. I am starting to associate my distance by what song is on

hauntingfamiliar

MF117973 said:

rgambs said:

MF117973 said:

hauntingfamiliar said:

No...ankle pain isn't fun either!

Like you said, exercise is such an amazing mood stabilizer.  I am so happy and grateful for this one daily escape.. Especially right now!

Good job laying off the ankle and just be careful running. Especially if you have gone from 2-3 times a week to much more in a short time frame. Listen to your body and  lay off when you need to. I wish I had listened to my foot pain earlier and not tried to just run through it! 

Agreed. The endorphins help tremendously. I have learned my lesson about not taking time off to let an injury heal. I have also had to make the switch from running primarily on a treadmill at the gym to running out on the streets. So far so good in terms of no pain - but I can feel the difference. I am trying to adjust my stride a bit. The good thing is that I have been listening to Gigaton while running. YEAHH!!!

The first 4 are just damn perfect for a 2-2.5 mile run!

My 3.5 mile run usually takes me up to Comes Then Goes. I am starting to associate my distance by what song is on

Very nice! 

GlowGirl

rgambs said:

MF117973 said:

hauntingfamiliar said:

No...ankle pain isn't fun either!

Like you said, exercise is such an amazing mood stabilizer.  I am so happy and grateful for this one daily escape.. Especially right now!

Good job laying off the ankle and just be careful running. Especially if you have gone from 2-3 times a week to much more in a short time frame. Listen to your body and  lay off when you need to. I wish I had listened to my foot pain earlier and not tried to just run through it! 

Agreed. The endorphins help tremendously. I have learned my lesson about not taking time off to let an injury heal. I have also had to make the switch from running primarily on a treadmill at the gym to running out on the streets. So far so good in terms of no pain - but I can feel the difference. I am trying to adjust my stride a bit. The good thing is that I have been listening to Gigaton while running. YEAHH!!!

The first 4 are just damn perfect for a 2-2.5 mile run!

That sounds about right. I have the Nike Run App that lets me know when I hit every 1/2 mile. I usually get my mile notification somewhere during the  first 1/2 of DOTC. 

rgambs

MF117973 said:

rgambs said:

MF117973 said:

hauntingfamiliar said:

No...ankle pain isn't fun either!

Like you said, exercise is such an amazing mood stabilizer.  I am so happy and grateful for this one daily escape.. Especially right now!

Good job laying off the ankle and just be careful running. Especially if you have gone from 2-3 times a week to much more in a short time frame. Listen to your body and  lay off when you need to. I wish I had listened to my foot pain earlier and not tried to just run through it! 

Agreed. The endorphins help tremendously. I have learned my lesson about not taking time off to let an injury heal. I have also had to make the switch from running primarily on a treadmill at the gym to running out on the streets. So far so good in terms of no pain - but I can feel the difference. I am trying to adjust my stride a bit. The good thing is that I have been listening to Gigaton while running. YEAHH!!!

The first 4 are just damn perfect for a 2-2.5 mile run!

That sounds about right. I have the Nike Run App that lets me know when I hit every 1/2 mile. I usually get my mile notification somewhere during the during the first 1/2 of DOTC. 

I do 8-9 minute miles, but I don't track it with an app, I just run and it always ends up around 8:20-8:40 lol. It's metronomic when I step to the music, but my speed is naturally pretty consistent even when I go without music.
After Quick Escape I usually move to something else to finish up the last mile or so.

GlowGirl

rgambs said:

MF117973 said:

rgambs said:

MF117973 said:

hauntingfamiliar said:

No...ankle pain isn't fun either!

Like you said, exercise is such an amazing mood stabilizer.  I am so happy and grateful for this one daily escape.. Especially right now!

Good job laying off the ankle and just be careful running. Especially if you have gone from 2-3 times a week to much more in a short time frame. Listen to your body and  lay off when you need to. I wish I had listened to my foot pain earlier and not tried to just run through it! 

Agreed. The endorphins help tremendously. I have learned my lesson about not taking time off to let an injury heal. I have also had to make the switch from running primarily on a treadmill at the gym to running out on the streets. So far so good in terms of no pain - but I can feel the difference. I am trying to adjust my stride a bit. The good thing is that I have been listening to Gigaton while running. YEAHH!!!

The first 4 are just damn perfect for a 2-2.5 mile run!

That sounds about right. I have the Nike Run App that lets me know when I hit every 1/2 mile. I usually get my mile notification somewhere during the during the first 1/2 of DOTC. 

I do 8-9 minute miles, but I don't track it with an app, I just run and it always ends up around 8:20-8:40 lol. It's metronomic when I step to the music, but my speed is naturally pretty consistent even when I go without music.
After Quick Escape I usually move to something else to finish up the last mile or so.

You are much faster than I am. My average is about a 10 minute mile more or less (usually a tiny bit more). I don't think I could run without music. It is what keeps me going. I could be plodding along and a certain song comes on that gives me a burst of energy.

rgambs

MF117973 said:

rgambs said:

MF117973 said:

rgambs said:

MF117973 said:

hauntingfamiliar said:

No...ankle pain isn't fun either!

Like you said, exercise is such an amazing mood stabilizer.  I am so happy and grateful for this one daily escape.. Especially right now!

Good job laying off the ankle and just be careful running. Especially if you have gone from 2-3 times a week to much more in a short time frame. Listen to your body and  lay off when you need to. I wish I had listened to my foot pain earlier and not tried to just run through it! 

Agreed. The endorphins help tremendously. I have learned my lesson about not taking time off to let an injury heal. I have also had to make the switch from running primarily on a treadmill at the gym to running out on the streets. So far so good in terms of no pain - but I can feel the difference. I am trying to adjust my stride a bit. The good thing is that I have been listening to Gigaton while running. YEAHH!!!

The first 4 are just damn perfect for a 2-2.5 mile run!

That sounds about right. I have the Nike Run App that lets me know when I hit every 1/2 mile. I usually get my mile notification somewhere during the during the first 1/2 of DOTC. 

I do 8-9 minute miles, but I don't track it with an app, I just run and it always ends up around 8:20-8:40 lol. It's metronomic when I step to the music, but my speed is naturally pretty consistent even when I go without music.
After Quick Escape I usually move to something else to finish up the last mile or so.

You are much faster than I am. My average is about a 10 minute mile more or less (usually a tiny bit more). I don't think I could run without music. It is what keeps me going. I could be plodding along and a certain song comes on that gives me a burst of energy.

Music really helps!  In the gym, on the treadmill, I can string together 3 under 8:00 minutes avg...but that's treadmill+music+trying to look good in front of the people who aren't even paying attention to how fast I am lol
At the lake where I run, I have the dogs and the weather to contend with, and the sunrise...my pace over 3-3.5 miles drops to 10:00

rgambs

I'm finally starting to get the hang of resistance bands.  In general, they suck, but I'm finding out what works, no thanks to the "experts" on the internet.  Everyone shows positions to use them, but nobody addresses the stupid strength curve that makes half the movements too easy at the beginning of the movement and then too hard at the end.  
My solution is to use them "21" style.  Like the old classic preacher curl set, where you do 7 mini reps each at the bottom range, mid range, and top range of the curl, I do 10 reps each through partial range of motion with the band stretched at the appropriate level for the position.
I'm annoyed at the necessity of such innovation, but I'm actually getting a better lat stretch and pump than cables at the gym gave me when doing straight arm pulldowns and various rows.

GlowGirl

rgambs said:

I'm finally starting to get the hang of resistance bands.  In general, they suck, but I'm finding out what works, no thanks to the "experts" on the internet.  Everyone shows positions to use them, but nobody addresses the stupid strength curve that makes half the movements too easy at the beginning of the movement and then too hard at the end.  
My solution is to use them "21" style.  Like the old classic preacher curl set, where you do 7 mini reps each at the bottom range, mid range, and top range of the curl, I do 10 reps each through partial range of motion with the band stretched at the appropriate level for the position.
I'm annoyed at the necessity of such innovation, but I'm actually getting a better lat stretch and pump than cables at the gym gave me when doing straight arm pulldowns and various rows.

I ended up buying dumbbells on Amazon to make up for the gym. But it really only provides 1/2 my workout since I also use some of the machines. I was thinking about getting some resistance bands. Thanks for the advice.

GlowGirl

I had my first run with a mask on - not enjoyable at all. Whenever I saw some stretches of path without people on it I had to lift that baby up to get some fresh air. It definitely slowed me down.

Ms. Haiku

Because I have a pre-existing condition I don't go outside (except to grocery shop). I do a wee bit of yoga/pilates, but I'm on the path to becoming a blob. I look forward to when I feel safe enough to walk and walk and walk and maybe do a wee bit of running.

rgambs

I feel bad for you guys, I run every day and haven't seen a soul yet.  I actually miss seeing people at the gym lol