Sunday, August 19, 2018


Saturday: 1hr easy and early as 1:1 jog-walk, PT; Sunday: 30min easy and early as 1:1 jog-walk, PT.

Friday, August 17, 2018


1hr early walk, mid-afternoon PT. If I don't do it early in the morning, it becomes very easy to keep on postponing....

Thursday, August 16, 2018

Wednesday-Thursday catch-up

Wednesday early: 2 x 15min walk to and from 6am hot yoga. That was good - it is so humid outside that when I leave the condo at 5:40 or so the sweat starts to build up in a sheen all over, even just walking....

Final stroke and stride race went off well, kayak volunteering is the nicest place to be - beautiful out there on the water.

Thursday: very nice 60 as 1:1 jog-walk early - my R leg is actually feeling almost like the L leg, fatigue builds up more quickly on R side but it is an amazing improvement - and then a 3pm session with Errol. We are actually starting to do some lower body strength work to try and rectify the strength imbalances and small muscles in R leg not firing properly....

Tuesday, August 14, 2018


1hr as 1:1 jog-walk easy and early, followed by PT not too long thereafter. And just got back from very nice session #6 with Errol - some upper body and back strength work as well as the all-important stretching. We're going to try lower body on Thursday, I'm excited!

Monday, August 13, 2018

Session #5

with Errol, so good! It is amazing how fast things are progressing - R glute in particular feeling so much stronger and more stable, this is good....


Must have forgotten to log yesterday, but very nice 1hr as 1:1 jog-walk easy and early, then PT a bit later on. Did some thinking about how to stop shirking non-run cardio and decided I'd better use early run slot on non-run days to walk outside: just did 1hr walk plus PT. Time now to shower and get on with things...

Saturday, August 11, 2018


Must have forgotten to log yesterday: 1hr as 1:1 jog-walk easy and early, PT a bit later on. Today: 1hr hot yoga! And now I know what to modify. It was very good. Will do PT a bit later on, need to let the sweat finish first so that I can put on clothes post-shower!

Thursday, August 9, 2018

Session #4

Bliss! Some back strength and stretch (I think the load from Mon-Tues was a little too high so we backed off slightly), and then some bona-fide upper body lifting at the end. Very nice to be back at it even if in this very modest way! Did PT in the morning, no cardio as kayak volunteering last night put extra load on and I thought rest was the better choice.

Wednesday, August 8, 2018


Early: 1hr as 1:1 jog-walk. Mid-afternoon PT exercises (slightly curtailed, only stretch not strength, as may have slightly overdone it with last couple days of gym stuff). Off shortly for race #2 of the Stroke and Stride series at Sunset House, I am again on a kayak.

Tuesday, August 7, 2018

Session #3

Some mat work and a lot of very extreme stretching, some foam rolling, etc. This is great!

PT/sea swim

Just a short one. Will have session #3 of back rehab later on with Errol at the gym.

Monday, August 6, 2018


It's only three things if you count PT as one of the three, but I am looking forward to getting back to double workout days, everything goes better when I can do it that way.

early am: 30 as 1:1 jog-walk
morning: PT
afternoon: very good session #2 with Errol at the gym (back strength work focusing especially on rotation, just a bit of Xtreme stretch at the end)

Sunday, August 5, 2018

Weekend update

Saturday: nice early 60 as 1:1 jog-walk, did PT mid-morning.

Sunday: 1hr hot yoga! I modified things as needed (i.e. just staying standing for R side eagle, standing bow, keeping knees up and bent for shavasana), lower back a bit achy by the end but it feels fine now and I am really hoping I can keep doing this a couple times a week at least. I think it's one of the things that's going to help with R glute and leg, which are now more of the problem than the back as such - still need to be very careful about spinal extension, but this is a good context to get back stronger....

Friday, August 3, 2018


More of a bare minimum day: did PT at home, then to gym for 15 mins elliptical and 15 treadmill walk. Tension starts to build in R glute and leg on elliptical, not horribly (definitely the bike is the thing to avoid); relieved as I switch to TM, but then as I go along I start to have shooting twinges in R upper back/back of shoulder. Trying to be patient!

Thursday, August 2, 2018


Just did PT exercises in the morning, no independent cardio session, mostly because I wasn't sure what the afternoon session at the gym with Errol would be like. I am happy to report that it seems perfect! Sort of like a hybrid between what my PT was doing in NYC and a regular session with a trainer - a lot of these intense stretches really need a second person, and the pummeling/manipulation of back at the end also got some good cracks released. Focusing on activating and strengthening the glutes - my lower back is actually quite strong. THIS IS GOOD - just kinda great to be back in a gym with a serious purpose, even if it NOT lifting very heavy things...