Thursday, August 30, 2018


Not sure what happened to logging this week! (But I write it in my training log and then also update at a secret PT group on Facebook, so perhaps not surprising....)

Tuesday: 1hr early as 1:1 jog-walk + PT, session #11 with Errol at the gym
Wednesday: 2 x :15 walk to 1hr hot yoga! Most of PT done late afternoon
Thursday: 1hr early as 1:1 jog-walk + PT, session #12 with Errol

Our final session was glorious: a "real" full-body workout with non-trivial weights, a lot of things I couldn't have done without significant back pain a month ago. Woo-hoo!

Monday, August 27, 2018


I must have opened this earlier and then never written it! Anyway, early 1hr walk + PT not too long after, and just now brilliant session #10 with Errol. All is well, and we have found a home with a friend of mine outside NYC for the little cat!

Sunday, August 26, 2018


1hr easy and early as 1:1 jog-walk. Haven't done PT yet.

Saturday, August 25, 2018


Fri: :55 walk early + PT
Sat: 1hr alternating 1:1 jog-walk, PT

Set the alarm for 5:15 instead of 5:30 today, and will do that till I leave at the end of the month - traditionally 5:30 lets me be out the door by 5:45/:50, but the little cat needs 10-15 minutes of full attention and high-energy play!

Thursday, August 23, 2018


1hr easy and early as 1:1 jog-walk, PT not too long after. About to go on expedition, do have 3pm appointment with Errol and hope I am home in good time to get re-air-conditioned before heading back out! IMO they could have the AC about 10 degrees cooler at World Gym and it would be better...

Wednesday, August 22, 2018


Just did 1hr walk early - I would in theory have very much liked to go to hot yoga, but having visitors is taxing albeit nice, and though I woke up at the requisite hour, I thought I'd better do the simpler thing that let me have a little bit longer at home first to play with the kitten-cat and got me home right at 7 rather than more like 7:20, as it is the dreaded cleaner day as well (writing from "cleaner exile" at Cafe del Sol on Lawrence Boulevard)....

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...

Wednesday, August 1, 2018

Wednesday misc.

Back a bit tight/tender last night and R leg definitely not right this morning, not painful but not good either. Anyway did my 60 as 1:1, did PT shortly thereafter and then had a funny and nice early evening as a kayak volunteer at Sunset House. Yes, I may have carried around more things than I should have; yes, the position you sit in in a sea kayak seems fine at first and then leads to some forward stretching to relieve pressure; but - I HALP!