daily fitabattle #1170 (my cardio conundrum…)

19Jul10

Back to the biz of fitness… Ramblings about my hip flexor treadmill conundrum…

It’s been fun the last couple of weeks writing about “HOT” or “NOT” but I think it’s time to get back to biz. I actually have a little fashion “HOT” or “NOT” update I need to finish but I’m gonna wait a few days before I wrap it up.

Any of you who have followed me you know that I have a hip flexor injury. Yes, it’s still bothering me but not nearly as bad as when it first occurred.

I saw my PA (Physicians Assistant) about the pain and he referred me to Bob (a Physiotherapist). Since Bob’s diagnosis (muscle imbalance causing strain on my hip flexor or Iliopsoas) I’ve not been able to use the treadmill. The reasoning behind the treadmill ban was common sense… I experienced pain when I walked. So duh!

Eventually Bob agreed that I could give the treadmill another go, but he told me to take it slow. (I didn’t tell him that had already started “taking it slow” about a week earlier.)

My taking it slow started out by simply walking up to a speed of 4.0 for about 10 minutes as a warm up. After I got the okay from Bob I eagerly tried running for three-minute intervals at 6.0 and one-minute intervals at 4.0. I didn’t want to push it the first time out so I only did this for 15 minutes. It felt good to run again. It actually gave me a new appreciation for the treadmill. You know…distance makes the heart grow stronger. It doesn’t just apply to men (or women or whatever).

Sadly… after my “giving it a go” the hip pain was back the next day… as bad as ever. This was not good since the pain had pretty much dissipated and I only felt it a couple of times a week. So I downgraded my treadmill usage back to a max speed of 4.0. It’s not enough! (I’m feeling a bit childish about this.)

I know that since I’ve had to stop running my cardio has been lacking…big time! The treadmill was a surefire way to get my heart rate into the Fat Burning and Cardio Training Zones. My fallback? Spin Class and the Stairmaster. Unfortunately the Stairmaster does seem less exciting now due to overuse.

I have jumped around trying some of the various elliptical machines but none of them measure up to the Treadmill or Stairmaster. I feel so limited.

I haven’t seen Bob since trying the treadmill. I have an appointment with him next week for a check up on the hip flexor and my newer problem with my lower arm/elbow (which he diagnosed as strained due to over compensating for a weak rotator cuff). Fitness is a contact sport so injuries are gonna happen and I’m gonna have to work through it.

I couldn’t stop myself from giving the treadmill another go on Saturday. (I wanted to experiment with it one more time before I see Bob again.) I did intervals… but this time I only ran at 6.0 for 30 seconds with either a 60 or 90 second interval at 4.0. And yay! The pain did not worsen…so yep I tried it again today.

I’m now hopeful that I’ll be able to slowly work my way up to longer intervals without further aggravating my hip flexor. (Hmm, do you think that’s what Bob meant by “take it slow”?) I’d really like to put my hip flexor strain behind me so I can focus on my arm/elbow strain. The pain in my arm is worse (than my hip) and I’m reminded of it every time I pick something up – yikes.

Being banned from the treadmill made me realize something. I’ve never considered myself a runner. Honestly I’m really not a runner…not the type of runner that runs sans treadmill. You know…outside in the great outdoors on the street. But I miss running on the treadmill and this is huge!!!

When I was young I did not take part in sports due to having asthma so I was never an athlete. Anytime I tried to run an asthma attack was pretty much guaranteed. Now…I am an athlete! Not in the playing sports sort of way…in the busting butt at the gym sort of way. Who knew?

Don’t say I didn’t warn you! I did say I was going to ramble… Until tomorrow… Kathi

Here’s my nutrition stats for Saturday and Sunday:

DAY NUTRITION CONSUMED GOAL VARIANCE
FRIDAY calories 1556 1425 + 131
protein 129 grams 150 grams <11> grams
carbs 179 grams 150 grams + 29 grams
total fat 17 grams 25 grams <8> grams
SATURDAY calories 1672 1425 + 247
protein 133 grams 150 grams <17>grams
carbs 130 grams 150 grams <20> grams
total fat 36 grams 25 grams + 11 grams
SUNDAY calories 1424 1425 <1>
protein 152 grams 150 grams + 2 grams
carbs 160 grams 150 grams + 10 grams
total fat 24 grams 25 grams <1> grams

Here are my other stats:

DAILY STATS DETAILS
Workout SAT…stretching, 20 min on the treadmill and 20 min on the stairmaster
SUN…stretching and spin class
MON…stretching, half of my physical therapy exercises, and 30 min on the treadmill
Successes Friday fat was great!
Saturday not bad considering it included dinner and drinks.
Sunday was damn near perfect.
Opportunities Calories were high both Friday and Saturday due to cocktails.
Carbs were way too high on Friday due to my having a Starbucks Vivanno for lunch cause I was on the run.
Should have had more protein on both Friday and Saturday.
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