I choose pain
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Pain report part 2
Bottom Push Up Hold - 1 set of 45-60 seconds is MY goal
I get into position - core tight and straight. I kept the elbows in tight to my sides. At breath 17 or 18 I notice my pecs and arms start to lose it and my body/head start moving lower to the floor with every breath. I'm really summoning every ounce of mental strength I can muster to keep the muscles working and avoid collapse, but I can't stop the descent. My chest and chin hit the floor at breath 24. *sigh*
Bear Crawl Hold - 1 set of 45-60 seconds is MY goal
Quads started burning mildly around breath 50. Shoulders/arms felt strong today. I went to 90 breaths today and there was no shaking/trembling in the arms/shoulder although the shoulders felt the most sore when I finished. The burning in the quads never escalated. It was just a mild and very tolerable burn. I guess a bear is my spirit animal.
Iron Bridge - 1 set of 60-90 seconds is MY goal
"easy mode" straight plank bridge - I settle into the plank position and, like yesterday, don't focus on the glutes, but trust my abs to keep the core tight/straight (and it does). My shoulders signal pain early on - maybe breath 15 or so, but it is tolerable. My right hammy flirts with the pre-cramping sensation, but I mentally relax the right leg/glute and it goes away immedately (for a few breaths anyway). Right hammy threatened cramp at least 3-4 times but never went full cramp so I managed it. I reached breath 60 and my shoulder pain was still just a consistent, but tolerable level, so I pushed all the way to 90 breaths. When I finished, I had to move my hands/arms forward very slowly as the shoulders were very sore. A minute later and the soreness has abated and the Iron Bridge felt good I think.
Active Dead Hang - Shoulder width grip today. Started strong. Around breath 20 I thought I might push to 30 today. Then at breath 24, pain my scapula & shoulders went from 0 to 100 and I was done. It was a sharp, intense and sudden pain - not like the burning pain that I usually feel. I felt fine as soon as I released though.
Bottom Push Up Hold - 1 set of 45-60 seconds is MY goal
I get into position - core tight and straight. I kept the elbows in tight to my sides. At breath 17 or 18 I notice my pecs and arms start to lose it and my body/head start moving lower to the floor with every breath. I'm really summoning every ounce of mental strength I can muster to keep the muscles working and avoid collapse, but I can't stop the descent. My chest and chin hit the floor at breath 24. *sigh*
Bear Crawl Hold - 1 set of 45-60 seconds is MY goal
Quads started burning mildly around breath 50. Shoulders/arms felt strong today. I went to 90 breaths today and there was no shaking/trembling in the arms/shoulder although the shoulders felt the most sore when I finished. The burning in the quads never escalated. It was just a mild and very tolerable burn. I guess a bear is my spirit animal.
Iron Bridge - 1 set of 60-90 seconds is MY goal
"easy mode" straight plank bridge - I settle into the plank position and, like yesterday, don't focus on the glutes, but trust my abs to keep the core tight/straight (and it does). My shoulders signal pain early on - maybe breath 15 or so, but it is tolerable. My right hammy flirts with the pre-cramping sensation, but I mentally relax the right leg/glute and it goes away immedately (for a few breaths anyway). Right hammy threatened cramp at least 3-4 times but never went full cramp so I managed it. I reached breath 60 and my shoulder pain was still just a consistent, but tolerable level, so I pushed all the way to 90 breaths. When I finished, I had to move my hands/arms forward very slowly as the shoulders were very sore. A minute later and the soreness has abated and the Iron Bridge felt good I think.
Active Dead Hang - Shoulder width grip today. Started strong. Around breath 20 I thought I might push to 30 today. Then at breath 24, pain my scapula & shoulders went from 0 to 100 and I was done. It was a sharp, intense and sudden pain - not like the burning pain that I usually feel. I felt fine as soon as I released though.
Neti-pot rinse before you go out.
If a Neti pot doesn't work for you, Neilmed makes a gentle motorized flushing tool that does the same thing.
I discovered it during COE-vidd. I think it was Dr. Kory who asserted that Indians and others who practiced regular sinus irrigation/rinses, were 80-percent less likely to have severe Coof.
A side benefit is, for a time, anyway, it stops the slime flow during Ragweed Season.
I'm so glad I'm here. I had hayfever so horribly, as a kid...the pollen just coated everything from mid-August to the first frost. I discovered there's no such problem in the arid West, when I lived in Denver. Moved back - big mistake, to stay ten moar years - and now I'm out, again and probably forever.
Masochists do. Lol
Pain report
Yesterday morning I jogged a mile at the track. I skipped the workout because I didn't feel like doing it. no rational conscious reason. Maybe my subconscious made the decision.
This morning I did yard work instead of running at the track.
(afternoon)
Crucifix Crunch - Today I did 3 sets of 15 reps with short rests in between. Abs never really felt sore until near the end of the last set.
Core Hold Series (immediate transitions)
Form 1 - Today I positioned my arms parallel to my legs at about a 20-30 degree angle to the floor. I kept my back off the floor through breath 26. Finished out 30 breaths with shoulders up.
Form 2 - I again kept my feet really low to the floor today - maybe 3-4 inches off the floor - and my lower back flat on the floor. My abs were straining and I had to mentally refocus my effort every other breath to keep them tight and my lower back on the floor. My lower back didn't exactly arch, but it didn't stay completely flat to the floor either.
Form 3 - I kept my kicks low and much like Form 2, my lower back wasn't exactly arching but also wasn't exactly flat to the floor.
I'm not feeling a burning sensation during the core hold any more. I'm just fighting to keep the abs tight. I miss the burning. It was feedback that let me know the abs were working. Now, it is harder to keep them working if that makes any sense. They just tire/relax without feedback.
Side planks
Right side - Shoulder popped sporadically. I did 25 reps. Shoulder was i mild pain when I finished. Oblique could have pushed out a few more reps, but my shoulder would not have liked it.
Left side - First 10 reps, I couldn't even feel the obliques working. Then I felt them working more and more with each successive rep. By rep 18, the obliques were getting tired and it was getting harder to lift my core into the full elevation/plank. Rep 23 was super sloppy and my oblique gave out. It was done. Shoulder was in mild pain too but could have survived a couple more reps if the obliques had had the strength.
Horse Stance - 1 set of 60 is MY goal
Well that was interesting. I was playing some aggressive rock and feeling it. I got into my stance with attitude and arms out like I'm holding an invisible beach ball in front of me. I feel burning in the quads early on, but it is moderate, not intense. At breath 40 I'm expecting the knees to shake like always, but they don't. At breath 50 the knees start to tremble, but it isn't the full on shaking I'm used to. As I reach breath 60, I briefly entertain the thought of seeing if I can push to 90, but I don't. Maybe another day. I stand up relatively easily compared to the last few workouts and while my legs are burning, they aren't complete jello.
Wall Sit - 1 set of 60 is MY goal
Good form, intense burn in the quads, no knee shaking/vibrating. Left quad starts twitching around breath 58. I use the wall shimmy to stand up at the end. Burning was more intense than during the Horse Stance today. I could probably have pushed for another 10 breaths (maybe). I think I'll start pushing Horse Stance and Wall Sit when I can do both in one session easily (no trembling/shaking).
Bottom Push Up Hold - 1 set of 45-60 seconds is MY goal
I'm in position with the core tight and straight and my elbows in tight to my sides. At breath 17 or 18 I start to feel my pecs/chest struggling. Arms/triceps are fine. Around breath 20, I'm summoning all my mental focus to keep the position as my pecs start to weaken and lower my chest/head. It took supreme effort, but I last until breath 30 with my chin an inch off the floor and then collapse. My pecs feel sore when I get up. I never really felt a burn per se, but the muscles were definitely straining.
Bear Crawl Hold - 1 set of 45-60 seconds is MY goal
Shoulders/arms/pecs started trembling aroud breath 40. I didn't even notice my quads today. Around breath 50 the trembling was full on shaking and I wasn't sure how far I'd be able to go today. I reach breath 60 and refuse to quit. At 70 breaths, my upper body is shaking/spasming, but there is no real pain or burning. I continue breathing and reach 90 and quit. In spite of the shaking/spasming, I think I could have pushed longer if I had wanted to. It would not have been pleasant, but I could have gone a bit longer I think.
(short rest - running out of time for my workout)
Iron Bridge - 1 set of 60-90 seconds is MY goal
"easy mode" straight plank bridge - Much like my last effort - held the core with my abs and just endured the shoulder pain through 90 breaths. Had to get up slowly as shoulders were very sore.
(short rest - running out of time for my workout)
Active Dead Hang - Shoulder width grip today. Lasted 24 breaths. Scapulas were at failure. I needed a longer rest after the last few exercises. Next time.
Yesterday morning I jogged a mile at the track. I skipped the workout because I didn't feel like doing it. no rational conscious reason. Maybe my subconscious made the decision.
This morning I did yard work instead of running at the track.
(afternoon)
Crucifix Crunch - Today I did 3 sets of 15 reps with short rests in between. Abs never really felt sore until near the end of the last set.
Core Hold Series (immediate transitions)
Form 1 - Today I positioned my arms parallel to my legs at about a 20-30 degree angle to the floor. I kept my back off the floor through breath 26. Finished out 30 breaths with shoulders up.
Form 2 - I again kept my feet really low to the floor today - maybe 3-4 inches off the floor - and my lower back flat on the floor. My abs were straining and I had to mentally refocus my effort every other breath to keep them tight and my lower back on the floor. My lower back didn't exactly arch, but it didn't stay completely flat to the floor either.
Form 3 - I kept my kicks low and much like Form 2, my lower back wasn't exactly arching but also wasn't exactly flat to the floor.
I'm not feeling a burning sensation during the core hold any more. I'm just fighting to keep the abs tight. I miss the burning. It was feedback that let me know the abs were working. Now, it is harder to keep them working if that makes any sense. They just tire/relax without feedback.
Side planks
Right side - Shoulder popped sporadically. I did 25 reps. Shoulder was i mild pain when I finished. Oblique could have pushed out a few more reps, but my shoulder would not have liked it.
Left side - First 10 reps, I couldn't even feel the obliques working. Then I felt them working more and more with each successive rep. By rep 18, the obliques were getting tired and it was getting harder to lift my core into the full elevation/plank. Rep 23 was super sloppy and my oblique gave out. It was done. Shoulder was in mild pain too but could have survived a couple more reps if the obliques had had the strength.
Horse Stance - 1 set of 60 is MY goal
Well that was interesting. I was playing some aggressive rock and feeling it. I got into my stance with attitude and arms out like I'm holding an invisible beach ball in front of me. I feel burning in the quads early on, but it is moderate, not intense. At breath 40 I'm expecting the knees to shake like always, but they don't. At breath 50 the knees start to tremble, but it isn't the full on shaking I'm used to. As I reach breath 60, I briefly entertain the thought of seeing if I can push to 90, but I don't. Maybe another day. I stand up relatively easily compared to the last few workouts and while my legs are burning, they aren't complete jello.
Wall Sit - 1 set of 60 is MY goal
Good form, intense burn in the quads, no knee shaking/vibrating. Left quad starts twitching around breath 58. I use the wall shimmy to stand up at the end. Burning was more intense than during the Horse Stance today. I could probably have pushed for another 10 breaths (maybe). I think I'll start pushing Horse Stance and Wall Sit when I can do both in one session easily (no trembling/shaking).
Bottom Push Up Hold - 1 set of 45-60 seconds is MY goal
I'm in position with the core tight and straight and my elbows in tight to my sides. At breath 17 or 18 I start to feel my pecs/chest struggling. Arms/triceps are fine. Around breath 20, I'm summoning all my mental focus to keep the position as my pecs start to weaken and lower my chest/head. It took supreme effort, but I last until breath 30 with my chin an inch off the floor and then collapse. My pecs feel sore when I get up. I never really felt a burn per se, but the muscles were definitely straining.
Bear Crawl Hold - 1 set of 45-60 seconds is MY goal
Shoulders/arms/pecs started trembling aroud breath 40. I didn't even notice my quads today. Around breath 50 the trembling was full on shaking and I wasn't sure how far I'd be able to go today. I reach breath 60 and refuse to quit. At 70 breaths, my upper body is shaking/spasming, but there is no real pain or burning. I continue breathing and reach 90 and quit. In spite of the shaking/spasming, I think I could have pushed longer if I had wanted to. It would not have been pleasant, but I could have gone a bit longer I think.
(short rest - running out of time for my workout)
Iron Bridge - 1 set of 60-90 seconds is MY goal
"easy mode" straight plank bridge - Much like my last effort - held the core with my abs and just endured the shoulder pain through 90 breaths. Had to get up slowly as shoulders were very sore.
(short rest - running out of time for my workout)
Active Dead Hang - Shoulder width grip today. Lasted 24 breaths. Scapulas were at failure. I needed a longer rest after the last few exercises. Next time.
I did!
Fifteen miles and change, and quite instructional. The Hiawatha (bike) Trail is run by Lookout Pass ski resort, but it's not the same trail as the roadbed that went through from the pass to Wallace. The Hiawatha trail is the old Milwaukee Road (Chicago, St. Paul, Milwaukee & Pacific) roadbed, that follows east to Bonner and beyond. There are power station structures periodically; and the State has only recently taken out dams, set up for turbine power generation. No, I don't know why, except that Californistan power-freaks have been working on our state government for nearly two decades.
The Milwaukee Road went bust in 1976; ran trains while in bankruptcy up until 1980. The Burlington Northern bought bits and pieces of the right-of-way, but the rest reverted to Rails-To-Trails. Lookout Pass has the franchise, and they really do manage it actively and well. Water stations, trail rangers to assist with flat tires or various other problems...someone just can't make it, they have four-wheelers to get them to the starting point.
It wasn't hard at all...not after the first tunnel, which for some reason gave me the shakes. No fear of the roof falling; it might have been a reaction to my headlight, which I first set on a strobe flashing. (I had two; one solid beam, and one strobing). But it was an unpleasant feeling. I was going slow, because I couldn't see in the complete pitch-murkiness, and so slow the gyroscopic action of the bike wheels wasn't keeping me up. Worse was, there were runoff gutters on either side of the trail - narrow but about eight inches deep, right against the wall. Springs gush through openings in the rock in the tunnel, and those are necessary. But a nasty fall going down.
Once through, no problem. Easy downgrade. About two-thirds of the plaques along the way are informative (the rest just Wokey) and there's a fair number of vistas.
But, to the trail, it was the Northern Pacific that ran through Wallace - and that former roadbed doesn't connect anywhere to the Hiawatha Trail. Since I-90 went in, much of it is gone-gone-gone.
Photos coming. I'll put them up in another thread. But yeah, I got out there and rode it. Next challenge is to ride UP that three-percent grade, fifteen miles.