Ann Margaret's log

[amharp]

Monday, May 27, 2004

walk after breakfast 1 hr.
RPE 5
RPD 2
Images--none--too much yakking

After walking and lunch
in kitchen
ankle, knee, pelvic circles, flat footed squats
5 rep each way, 1 set
RPE 1
RPD 1
Sensations--knees a bit crunchy to start; lower back sore as I pass through the backward portion of the pelvic circle; shins stretching on ankle circles
Images none
Thoughts--Hoping the knees clear up and the tension down below goes away.
Questions--none right now I think

[Scott Sonnon]

Great start, Ann Margaret! The knee crepitus will dissipate, and the tension in your lower back should resolve just through exploration of the range of motion.

[amharp]

Same workout for Friday as Thursday. Everything the same.

Saturday, May 29, 2004
same as Friday for morning.

Afternoon--Warrior Wellness tape
RPE--3 (because of the breathing)
RPD--1
I mages--ballet class (in which I loved doing barre work)
Thoughts--movements no really difficult but coordinating the breathing is; I was amazing that Scott wasn't breathing harder on the tapes
Questions--asked on radiant CST

[amharp]

I have been doing the WW tape each morning. I haven't moved everyday after lunch and dinner, just some. But I see my doing the tape in the morning as breakfast and I need to get that steady first. Also, I consistently, however periodically, do ankle circles and knee circles throughout the day. Sounds like grazing, huh?

I will post from this morning's session--working on the journal too--so many changes! (TRying to break tape up into smaller sections.)

Date: June 4
Time:7:00
Place: bedroom
Energy: good
Exercise: WW tape; up to elbow circles
Rep: as per tape
RPE: 1
RPT: 7 (still need to slow down)
RPD: 1
Sensations: increse in breathing rate as I work more degrees together
Feelings: positive about potential of program
Images:none; concentrating on tapes
Thoughts: felt good

Questions: My question is not exactly about the tapes, but may be related. I went to do a walk/run afterwards. Even though I was feeling good, it took me a long time before the running felt easy. So I kept walking. After 1/2 hr, at the turn around point, I ran again and it was smooth and easy, as if I could go forever. The other day the same thing happened. Why is it taking so long to warm up? Most of the discomfort bis in the calf area (remember those highland dancing calves?), but when feeling like this, even my breathing is labored, even though I am trying to do what you suggested. Can you give me a warm-up routine, if that's what you think this is?

Thanks, Ann Margaret

[Scott Sonnon]

Ann Margaret,

Did you order the "Slavyanskiy Byeg - Effortless Running Gait" video? It's addressed thoroughly there. You can use particular breathing exercises to get out of "first gear" before you leave the gate.

[amharp]

Scott, Sorry I have been away from this. I caught some sort of stomach bug and it is slow going away.
Anyway, in the meantime, I ordered the running tape and the other four of the Z-tapes. Figured I might as well get them all. How do they work together with the WW tapes? How do I incorporate both? As I feel in need of the benefits of both, I thought I'd ask--here instead of on CST. Did not want to open a huge can of worms over there. :lol: Ann Margaret

[Scott Sonnon]

If you're already running, then just incorporate the Effortless Running Gait into your jaunts. Don't change anything on the "Getting Started" Step-by-Step Process.

Welcome back, and I'm glad to read you're feeling better!

[amharp]

Scott, Thanks for replying so quickly. I think I overstated my feeling better. Having another bad day of it, thank God not as bad as Thurs. and Fri., but at least school's out. Okay, so keep doing what I have been and work in carriage and gait w/running--no zdorovye, right? Concentrate on joint mobility, right? If so, when do I know when I am ready to incorporate Z-tapes? Also, on the running, I forgot to ask before, can this form be adapted for more speed? I mean, does a longer stride make this impossible or reduce its effectiveness? Or does one go faster by increased turnover? I ask because, well, you do call it "trotting." :) I know will often want to trot, but not always :lol: Ann Margaret

[Scott Sonnon]

Ann Margaret,

No Zdorovye until Step#5.

Yes, the method can be adapted to longer strides once practiced and internalized.

We hope you feel better soon!

[amharp]

Finally settled in with the dogs and can lift my head up again. I have been continuing with the circles for a while now and am back to logging and posting. My new clubbells have arrived and are parked in the corner waiting for me to be ready--soon I think. I am doing Warrior Wellness, mostly beginner, but have advanced to intermediate for arm circles at least. Still a bit too much tenderness in the shoulder and lower spine area to go to intermediate there.

Question--Every year, usually around February or March, my SI goes out and I am disabled for at least two weeks. Will WW help with this? Will post training logs tomorrow (I am in a boring seminar right now!!).

Thanks, Ann Margaret

[Scott Sonnon]

Yes, it can.

What consistently happens around every FEB or MAR?

[amharp]

I can't say with any certainty. It happened when I lived in Maryland, so it wasn't the snowshoing that I do now. I have only been XC skiing for two winters and it started happening before then. I don't recall that work is any more difficult and it has happened over two jobs, one I liked, one I didn't. I will have to ponder this. Other areas of my back used to go out with great regularity--mid back and neck mostly. This seems to be the area that still goes out. Although those other areas are still tender spots and are marked as such in my logs. I'll think about it. BTW, you are awfully fast on the reply button!! Thank you for that. Ann Margaret

[Scott Sonnon]

There's a reason that the event connects to a general annual period. Unconvering this will unveil the culprit.