Tag: exercise

Rebuilding My Running Habit: Lessons from the Struggle

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It’s been over two years since I’ve been able to run, and now, while my Achilles heel still hurts a bit (especially in the mornings), I’ve decided to get back to running. I started last week, and let’s just say it wasn’t very fun.

The look of success after the most hellish running experience of the past 20 years.

I started last Wednesday. I ran two miles, and while it was tough, I got through it. I was sore afterwards, but nothing worse than I expected (I’ve done this “starting after a long break” thing before). I took Thursday as a recovery day, and I ran again on Friday. To say that the first half-mile was painful would be an understatement. To say the first quarter mile was nothing short of torture would be hyperbole. It was easily one of the most painful exercise experiences I’ve ever had. Yet, I couldn’t allow myself to quit. With literal tears running down my face, I continued running. I may have looked ridiculous to anyone unlucky enough to catch a glimpse of me running, but to me, I was running for my life. No matter how bad it got, nothing short of my body failing me would stop me from completing this run.

I had set a goal of two miles for these starting runs, and I was not going to stop until I reached the minimum distance. On my first run, I contemplated walking the second mile but thought against it. Living with the discomfort would last about 12 minutes. Living with the knowledge that I quit would last forever.

On this second run, I contemplated quitting after the first 1/4 mile. It was THAT bad. But again, I thought about having to live with the knowledge that I was a quitter, and I couldn’t get past that. I had to keep going. No matter how hard, no matter how painful; I was going to finish. Then, something I was hoping would happen came to pass: it got better. I was still experiencing discomfort, but it was less horrible. It was still pretty bad, but the longer I ran, the more bearable it became.

It never got easy. But it got easier.

This second run was on a Friday and I decided to give myself the weekend for recovery. Later today, I will start my third run in two years. I can already tell that my legs are ready. They no longer are sore at every movement, and I can successfully crouch without wincing in pain. I’m actually looking forward, not to the actual running, but to how I will feel afterwards. This is how I usually anticipate a run. I typically dislike the experience itself, and I can’t say I’ve ever truly enjoyed a run like some people do. I enjoy the feeling after the run; the mental clarity, the feeling of accomplishment, and the dull aching of muscles recently exercised. That’s what I am looking forward to this afternoon.

So I’m back. It was time. Oh, the pain in my Achilles heel? Greatly reduced. I’m now fairly certain that it’s been aching for exercise (literally). Now that I’m using my legs (and feet and ankles) again, they seem to be behaving properly. Who’d a thunk it.

UPDATE: So, I just completed my third run. It went a lot better than the first two. I had some slight knee pain in the first 1/4 mile, and it came back in the second to last 1/4 mile, but overall, I feel really good. I also reduced my run time by over a minute per mile which is really good. I actually felt pretty good out there. I decided that for the rest of this week, I’ll keep my runs at 2 miles but I’ll go up to 2.25 or 2.5 next week. My goal is to run 3-4 per run by summertime.

Slow and Steady Fitness Plan: Returning to Exercise Safely

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This morning, I weighed myself and was greeted with a nice number: 201.1 lbs. This is the lowest I’ve been since I got back from my deployment. I did a minor happy dance and then went about my day washing both my cars. They both needed it, although the 4Runner needed it far more.

While washing the car and listening to music by Dua Lipa, Olivia Rodrigo, and Billie Eilish (among others), I thought about how it’s going so far. I thought about the amount of food I eat, the amount of sleep I get, and my level of physical activity. I decided that I’m doing great on the food, I’m doing okay on the sleep, but I’m not doing any real physical activity yet. Part of that is fear of reinjury. My back has been slowly healing, and the last thing I want to do is reaggravate it. I know that back injuries take a long time to heal, but that you can set your healing process back by getting back to exercise too soon. So I’ve been reticent to jump back in.

With that said, I decided that next Monday will be the day I get back into my fitness plan. I will start off much lower than what my StrongLifts app will likely recommend only because I really want to make sure that I get back to things slowly. I will also get back to riding my bike as my Achilles heel is still too sore to run. The biking will be some great cardio, and I actually love biking. I have two mountain bikes I use on trails close to my house.

My weight was hovering between 202-204 for the past week, so it was nice that it finally dropped. I was beginning to really worry about what was going on, and I’m glad to see that the process is continuing to work as planned and as I’ve experienced in the past.

StrongLifts and HIIT

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I started a new schedule for my fitness that I’ve got high hopes for. The goals are increased strength and mobility coupled with some weight loss. My shoulder was diagnosed as having bursitis and degenerative joint disease, and the pain at times is quite intense. It often wakes me up at night while sleeping. I tried physical therapy and was prescribed Celebrex, but nothing seemed to really work. A Lieutenant Colonel I was deployed with who is also a trainer and master fitness instructor told me that he thought I just needed some weight work and flexibility exercises. So, after almost a year of the physical therapy and Celebrex not working, I decided to try to get back to my lifting and adding HIIT. The results were pretty surprising, to say the least. My shoulder hurts less now, and with each workout, I feel not only stronger, but more flexible without pain. Looks like Eric was right.

The current plan is as follows:

MON – StrongLifts
TUE – HIIT
WED – StrongLifts
THU – HIIT
FRI – StrongLifts
SAT – Active Recovery*
SUN – Active Recovery*

*Biking, walking, hiking, kayaking, etc

HIIT PLAN
(x3 w/1 minute rest)
Thrusters (w/15lbs weight)
Bicycle crunches
Two-arm dumbbell curls (w/15lbs weight)
Push-ups
Knees to Elbows (standing)

StrongLifts has two workouts: A and B, and I alternate between them each session. The plan is simple: three exercises with five sets of five reps. I have been doing this program for years, and the first time I did it, I got my deadlifts up to 265lbs and my squats were up to 180lbs. I was benching 170 lbs. (I had to stop due to injury and have been working ever since to try to get back to these numbers).

The HIIT plan comes from a few different sources I found on the Internet. So far, it’s decent, but as a beginner, it’s pretty intense. I will increase the number of sets once I can feel somewhat stronger with the bicycle crunches, push-ups, and knees-to-elbows exercises. Right now, three sets wipes me out. It makes for a very intense 15 minutes.

As for how I feel, I’m into my fourth week of StrongLifts now, so the lifting is going well. I’m only in the second week of HIIT, and while I feel myself getting better with the exercises, I still very much feel weak when I do them. I know it takes time and I have to trust the process, so that’s what I’m doing. Coupled with better eating decisions, I think I should start seeing some progress within another week or two. I’ve already been able to tighten my belt one hole smaller, but it hasn’t really translated to any weight loss yet.

I’m pretty excited to get this far again. It feels good now after I exercise, and although there are days when the last thing I want to do is exercise, I still get it done. It’s so important at this point in my life, and I have goals to achieve. My goals won’t achieve themselves; I have to DO THE WORK.