Week 8: Don’t Be a Lame Duck!

– – Training Week 8 started Saturday with a 45 minute yoga flow session.

I also tried out a short hike in the afternoon at Falls Lake with That Man and the puppy, but my leg started hurting after about 2 miles.   (Heavy sigh.)

Don’t get me wrong, it’s fine.

But I REALLY want to stop being so, well, lame.   Literally.

Sunday, anticipating that I would NOT be ready for my already-posted  9.3 mile hike on the Mountains to Sea Trail along the Eno River, I got one of my regular hikers to take over and lead the hike for me.

All reports are he did very well 🙂

And I did more bleeping yoga.   And 45 minutes of *very mild* treadmilling in my home gym.

Monday, I did another Infrared sauna session (see Week 7) and then joined Lenore and some other hikers for a 5ish mile hike in Hollow Rock Nature Park and Duke Forest.

I was feeling lucky, so I didn’t wear any ankle support, but I also didn’t add any extra weight to my pack.   

I also thought about bringing hiking poles – which I almost never use.

In fact, the last time I carried hiking poles, was years ago hiking in Italy with a group – where they “strongly encouraged” everyone to rent poles.  (Mine never left my pack.)

I forgot to bring my poles on Monday, but did end up finding a sturdy hiking stick along the way, which helped support the bad ankle crossing streams and rock scrambling.

I did okay, and we had fun exploring!   When I returned home, I snarfed some ibuprofen and applied a bag of frozen veggies to the ankle.

Part of my adventure for the past few weeks is that my asthma meds have run out, because my prescription order for new ones have gone missing from the Port of Los Angeles.  (Read story from CBS here.)

Anyway, I’ve had to get creative with alternate asthma treatments.  (Learn more about vitamins and supplements that help your asthma.)

That means my challenge lately has been to try to stay in shape and at the same time avoid triggering massive asthma attacks or further injuring my leg.

So, I’m just focusing on what I CAN do – and planning for new hikes when I’m on the trail in earnest again.  🙂

Tuesday, I broke out the Pilates!!

AND I also treadmilled a couple of miles, and took another 2-3 mile urban hike with That Man and his (real) girlfriend, Colleen.

Wednesday I was supposed to join Heidi’s hike on another 6 mile section of the MST at Falls Lake, but it was a rainy day and slipping in the mud while nursing an injury seemed like a SPECTACULARLY bad idea.

So I did the stoopid yoga again, PLUS Pilates and took myself on a soft-surface hike in Bond Park for about 4 miles – wearing compression on my ankle AND my knee.

Thursday I did my long-form yoga and took another Infrared sauna session.

Oh, yeah,  I forgot to mention that Chromotherapy is included in the Infrared sauna sessions.

Colored light is turned on in addition to the Infrared inside the sauna to complement the treatment.

What is Chromatic Light Therapy?

Chromotherapy is a centuries-old concept that uses the visible spectrum (colors) of electromagnetic radiation to cure diseases, on the premise that each color is associated with a different bodily response.

Color has been used to treat all kinds of medical conditions since ancient times. Color light therapy history dates back to ancient Egypt, India, China, and even as far back as the Mayan culture.

10 Benefits of Color Light Therapy

Color light therapy is attributed with many benefits, ranging from emotional to physical, including:

• • • • Reduced Swelling and Inflammation
      • Pain Relief
      • Accelerated Healing
      • Increased Range of Motion
      • Decreased Muscle Tension
      • Improved Circulation
      • Regulated Mood
      • Improved Sleeping Patterns
      • Relief of SAD (Seasonal Affective Disorder)
      • Anti-Aging Benefits

Although thought of as “alternative” medicine, a recent  scientific study from the NIH explores Chromotherapy’s history, uses and effectiveness in treating different disorders or illnesses.

In fact, today the medical benefits of color light therapy are being investigated and implemented in major hospitals and medical research centers worldwide.

The other thing I did on Thursday was to go and consult my new friend Joe at  B.E.S.T. Physical Therapy in Cary, NC.

I’ll let him introduce himself to you as he did to me:

My name is Joe Villecco and I’m a physical therapist with B.E.S.T. Physical Therapy in Cary.

I took the opportunity to visit Joe at his office, and talk to him about my leg problems. 

He examined my leg and moved it around a bit, gauging pain level etc. – and assured me that it was NOT a stress fracture in a leg bone.  (Yayy!!)

He did say that it was probably a stress injury caused from jumping up activity too much all at once.

So anyway, yeah, I know exactly when and why that happened – beautiful weather, lots of fun hikes posted, FOMO. 

Joe recommended only bumping up your activity by 10% each week to avoid injury.  Now I have to carefully build back up to my previous level.

 More About B.E.S.T Physical Therapy 

In addition to his other qualifications, Joe is a Board-Certified Clinical Specialist in Orthopedic Physical Therapy (OCS) and completed his Orthopedic Residency through Evidence In Motion in 2018.

Orthopedic Clinical Specialists are experts in evaluating and treating musculoskeletal conditions – an honor that is held by < 5% of all physical therapists in the United States!  

At their practice at B.E.S.T. Physical Therapy in Cary,  they focus on a 3-step approach.

Step One   – is to reduce pain and improve function as quickly as possible to return to activity.

Step Two  –  is complete symptom resolution and working on correcting weaknesses, mobility deficits, movement impairments, etc.

Step Three   – is to create a daily at-home plan to attack ongoing weaknesses to reduce the risk of any future injuries or problems.

During a typical visit, they use various hands-on techniques to reduce pain and improve mobility, and then they go on to use individually designed corrective exercises to further improve any weaknesses.

P

The goal at B.E.S.T. Physical Therapy is always to get you back to what you enjoy doing as soon as you can, and Joe truly loves to see his clients leave the clinic more resilient and with a higher quality of life than they had before!

For those of you who might also be interested in seeing if some PT might help you, I’ve invited Joe to come give a short talk and some pre-hike stretches at one of my regular Meetup hikes in March.

Keep your eyes peeled for that notice!

Now, I’m sure all of this stuff about my total lameness is entertaining  – but for those of you who are NOT lame, Week 8 training should be kicking your butt!

If you go back to the beginning and look at the 8 Weeks to Awesome plan, by this time:

• • • Your weekly Long Hike should be about 10 miles, and
    • Your Strength Building hike should include an extra 25-30 lbs in your pack.

Regular weekly maintenance (whatever level you are) should look like this:

• • • (3 days) Strength training workouts,
    • (2-3 days) 1.5-2 hour moderate endurance hiking or jogging workout, and
    • (1 day) high intensity workout  – like fast hiking or running
    • Stretch every day

Some people think a daily workout is too much, but it’s okay as long as you vary the intensity – for instance, don’t do two really long, high intensity workouts back to back.

And as I learned (the hard way), don’t go jump up your activity by more than 10% per week!

Friday was the ankle mobility exercises Joe gave me plus more yoga, kickboxing (without the hi-impact parts), upper body weights, and another leisurely 2-3 mile walk with That Man and his furry side-kick in the forest.

And so ends Week 8.

….and I’ll bet you thought this was going to be my last Training Log post!   Nope.

Because I’ve been so lame this week, I’m adding a Bonus Week to the training log, including a special event.  🙂

So you’ve got that to look forward to!

TAKEAWAY LESSON:  Training towards a goal should include a rest period just before the event.  For any kind of training – ongoing or towards a goal – it’s a good idea to only bump up your activity by 10% each week, or you risk injury.

I hope you’ve found my Training Log ramblings to be helpful in your training process – or at least amusing! 🙂   To see more of them go to my Training Log.

You could also take a look at my 8 Weeks to Awesome Training Plan post, if you want to see what kind of training I’m doing.   It might work for your goals, too.

Thanks for stopping by – see you next time!  LJ

LJ

LJ has spent much of her free time as a single Mom – and now as an empty-nester –  hiking in the US and around the world.  She shares lessons learned from adventures both local and in exotic locations, and tips on how to be active with asthma, plus travel, gear, and hike planning advice for parents hiking with kids and beginners of all ages.  Read more on the About page.