Friday, November 30, 2018


80 as 1:1 early, very nice (I have to get a photo of the lights on palm trees in front of the Ritz!); then an hour of ball release therapy (BRT) yoga at Bliss, it was really good and extremely apt to my needs.

Thursday, November 29, 2018

Wednesday, Thursday

Wednesday: 1hr early as 1:1, had my eye on a 2pm yoga class but we weren't back from taking lunch to Coach Jerry in time, that's fine.
Thursday: :55 walk (non-run day), 1hr hot yoga, session #6 (final one) with Errol at 3. I am determined to max out on yoga this week, figured out what class I can go to tomorrow and am even thinking about doing a 7am class Saturday (after an hour of running) before getting ready to go to the airport....

Tuesday, November 27, 2018


am: woke up WAY too early, did PT pre-run, then 1hr as 1:1 jog-walk.
pm: 3pm session (#4) with Errol.

Tomorrow is the dreaded cleaner day, I will run early and probably leave it at that....

Monday, November 26, 2018


Good day.

am: 2 x 15 min. walk to and from 1hr hot yoga (very nice class). PT at home after protein shake and shower.
pm: session #4 with Errol.

And MOST of the edits to book part one typed - I had hoped to get to the end of the section, but the page I left off at before going to the gym is particularly covered with illegible marginal scribble, and I will do a better job if I leave it for the morning!

Sunday, November 25, 2018

amazing yoga!

1.25hr flow-meditation that was SUPERB, just what I needed (didn't want to wait for noon hot, 9:30 is a good time to go to a class) - we spent first fifteen minutes using lacrosse balls to release hip flexors and QL! I loved it - must see if I can get to another class along those lines this week....


40 minutes as 1:1 jog-walk (it was a slight down week), very nice, now at the cafe with Brent and will do PT when I get home. I think I will do mid-morning yoga, there's no hot class but if I do 9:30 flow-meditation I can go with Brent for his first stint at the office (there is then a brief mid-afternoon visit to put in orders for tomorrow). Day one of spa week #2!

Saturday, November 24, 2018

Saturday and summary

75 as 1:1, extremely nice.

Had an amazing (and painful!) deep-tissue massage yesterday - it relieved the R shoulder-blade pains I've been having immensely, and I slept on my left side to try and let it settle down some more. Best night of sleep I've had in ages, only woke up once to pee (usually when I am turning back and forth to find a comfortable situation, it wakes me up just enough to realize I do need to pee, so it might be four or five times in the night). Think I must try having a month or maybe even two where I don't sleep on my right side at all - I also am not supposed to sleep on my stomach, it's complicated since I can't fall asleep on my back!

Summing up the week (running from Sunday through Saturday as I leave on Saturday a week from today)

5 run (check)
3 session with Errol (check)
3 yoga (one short, but the massage sort of substituted and I won't do yoga today because the whole shoulder-blade area got such a pummeling yesterday that it feels like I got pounded with a meat tenderizer - letting it settle will be more valuable than an extra yoga, and I will go tomorrow and Monday, so really that's fine)

SPA WEEK #1 under my belt!

Friday, November 23, 2018

Hot yoga!

I did today's run yesterday so that I could go to 6am hot yoga on my non-run day (Thursday only has a power class that is not suitable for someone with an injured back who likes yoga to proceed at a non-rushed pace!). 2 x 15min walk, 1hr hot yoga - this too is a very good way to start the day, though when I drag myself out of bed at 5:30 it honestly seems like a much better idea to go back to bed....

Thursday, November 22, 2018


Probably forgot to log yesterday because it was the dreaded "cleaner day," and all morning things were a scramble!


Wed.: 1hr as 1:1, PT
Thurs.: 1hr as 1:1, PT; and session #3 with Errol. Lots of doing things on Bosu balls to activate stabilizing muscles....

Tuesday, November 20, 2018

Session #2

Highly satisfactory, not least because E's assessment suggests that I can start doing "real" strength workouts again rather than ones that are primarily rehabilitative in design! It is very satisfying to realize that I have continued to make progress since I stopped seeing him when I left Cayman at the end of August. Commitment to daily PT + yoga = both important....


am: 40 as 1:1 jog-walk + PT post-shower
pm: session #2 with Errol

Monday, November 19, 2018

Session #1

Very good hour with Errol at the gym. I think I have continued to get better since the end of the summer - it is noticeable that though it's not something I've been working on specifically, the rotational back and torso stuff is all happening much more easily and comfortably than it was in late August. This is good!

Goal for week: 5 runs, 3 sessions with Errol, 4+ yoga


It is EARLY, but the upside is that the room hasn't had a chance to get up to full heat (it's still pretty darn hot, but for me there's a big difference between 100-101 - optimal - and the full 105! Not least because I am sure the humidity really means the temperature should be a bit lower than in the original Bikram settings. Nominally it's 105F and 40% humidity, but I don't think that in climes more humid than that they are really using dehumidifiers systematically...)

Haven't heard back from Errol but hoping to have an afternoon session with him at World Gym as well.

Sunday, November 18, 2018

Sunday run-yoga

Good day! Didn't get up quite as early as I should have (needed the full night of sleep more I think), but did my 1hr as 1:1 (pretty nice, hot but not overwhelmingly so), PT a little while thereafter, and just got back from 1hr hot yoga. I think Paris hot hatha has given me acceptable baseline heat acclimation.

Saturday, November 17, 2018


Thursday evening did the yoga therapy for back class, very nice indeed. Got up early enough Friday to do compressed essential PT before 20 hrs of travel; all went smoothly. Jet lag works advantageously in this direction and I have done my hour as 1:1, will do PT once I have finished the protein smoothie that Brent brought me back from Cafe del Sol!

Thursday, November 15, 2018


1hr as 1:1, very nice. Travel day tomorrow!

Wednesday, November 14, 2018


I am on a ridiculously late schedule, looking forward to getting a reset in Cayman! Anyway 75 as 2:1, beautiful sunny day, trouble area was sore overnight and rather achy as I moved but not horribly so. (Too much sitting on Monday, and no yoga since Saturday afternoon = bad combination.)
Have eaten and showered, PT momentarily.

Tuesday, November 13, 2018


Sunday: 45 as 1:1, PT
Monday: no run, good bit of walking, PT
Tuesday: 1hr as 1:1, had to go out immediately after that but am home now and will do PT shortly

Saturday, November 10, 2018


Friday: non-run day, just did PT and walked to and from the Enlightenment conference.

Saturday: very good run earlier, 90 minutes as 2:1 (yay!), and did get to afternoon yoga as well: about 70 minutes of hot. It felt VERY hot (it's raining, humidity was close to 100%, and the room was full of people - maybe the spot I was in gets less air too) but I am getting some acclimation, so it was still just about bearable.

Thursday, November 8, 2018


late am (I have given in to natural night-owl tendencies): 1hr as 1:1, beautiful
and 1hr back therapy yoga in the evening

Wednesday, November 7, 2018

Good day!

Sleeping on this natural schedule clearly is good for me, I was in a very happy mood as I wanted home from yoga yesterday and felt great today too when I (finally) woke/got up. (Also happy I think that I will see Brent in another week and a half!) 75 minutes as TWO-one jog-walk!!!!!! Plus PT after food and shower.

Tuesday, November 6, 2018

Hot yoga!

It was great. (Some of the teachers really don't make the room as hot as others do!)

1.5 hr hot hatha


Mon.: non-run day, did PT after I got up and Delphine's wonderful "yoga therapie: dos" class in the evening. Gotta get to that one whenever I can - the Monday is particularly good because it's an hour and a half, plenty of time for meditation and a long savasana at the end! (Thursday only has an hour.)

Tues.: 40 as 1:1 (slight down week), plus PT at home. At the office now (it's about 1:15) and will go to 5pm hot hatha 90 en route home. I am on a very late schedule, but I have to admit that though it makes me feel guilty, it is perfectly compatible with the external and other elements of my schedule: in fact I have three Institute evening commitments in the next week (7pm talk tomorrow followed by socializing, 8pm Saturday dinner, 7:30 for 8:15 Monday night fancy dinner), and given that I don't really like or need to spend more than about three hours (max four) each day at the office, getting in around 1 is kind of perfect.

Sunday, November 4, 2018


1hr as 1:1, slightly compressed PT.

Saturday, November 3, 2018

Long run!

Looks like I never posted this one earlier. 110 mins as 1:1, back still rather sore/trouble area lit up, but not horribly so. Did PT afterwards and nothing felt gruesome, and evening yoga was fine. I think the hills in Barcelona probably were the trigger - that then I was sleeping in the wrong positions, and airport sitting on travel day stiffened everything up too - anyway, will continue to do PT religiously and be careful about everything else too!

Hot yoga!

Finally made it to the 1hr Bikram class they offer in a couple slots during the week, it's not usually convenient but I hope I can get to this one again. An hour of heat is less unreasonable for me than 90 minutes! I enjoyed it - interesting to see how they do it quite differently than the 1hr version at Bliss in Cayman. (Basically only one repetition of each pose here, whereas at Bliss they have edited it in a more complex way, keeping double sets of some of the poses but making the length shorter for many of them - they tweak it periodically in an attempt to perfect - I think really the 1hr hot hatha, in the hands of my favorite teachers as they do it here, is even better, it is a more liberal reimagining of the Bikram sequence.) ANYWAY that gives me 4 x yoga this week (I don't think I'll go tomorrow), plus five runs (including tomorrow's) - I think that's pretty good.

Friday, November 2, 2018

Hot yoga!

Worked at home in the morning, then went to the 1pm 1hr hot yoga class. Very good - I think my back is gradually normalizing. That gives me 3 classes for this week so far (Tuesday, Thursday, Friday) - that meets my minimum - did I say I want November to be YOGA MONTH? But four or five is better, so let's see if I can't get to at least one over the weekend as well....

Thursday, November 1, 2018

Yoga therapy for back!

It was really lovely, I have to figure out how to tweak my schedule so that I can get to at least one of these classes each week (it's Monday and Thursday evening, sometimes I have a conflict). It seems to have loosened things up a bit too, which is good - it is mysterious but back was more sore last night and today than it has been for ages.


Wed.: 1hr as 1:1 jog-walk, grocery shop immediately post run (not a great idea! cold stiff hungry walk home with overloaded bags...), then PT post-breakfast and shower.

Back very sore last night (I think I have been sleeping in impermissible positions), bad night of sleep, got up VERY late - but felt more positive as soon as I was out the door and jogging towards the park. It's a holiday here, Reid Hall is closed, knowing I wouldn't go to the office didn't help me get up in a timely manner. 75 as 1:1, not bad (yes, back is still sore, but I notice it more - and it is actually worse - when I am lying down than when I am upright and moving), breakfast-shower-PT now done too. Just did stretch components, not strength, as there is little point to the latter when everything's so lit up already.

I should be able to make it to "yoga therapie: dos" later! (That's "dos" for back, not "dos and don'ts"...)