Training log - Week ending 11/10/13

This week was 20,000 yards of swimming  -- training log is here.  

And yes, that's a LOT of swimming.  About 12 miles worth, according to internet calculators. Much of it was with a pull buoy, which makes it both easier (not as much aerobic effort) and harder (that's a lot of upper body work).

That's pretty much all I'm doing right now.  I have a standard injury prevention/rehab routine (includes some basic core, back, and glute work - lotsa bridges and front and side planks), plus plenty of swimming to keep a bit of aerobic fitness. 

The swimming means that I've cut way back on my normal upper body strength routine - doing pull-ups, triceps dips, and push-ups combined with a huge uptick in swimming strikes me as a good way to get an overuse injury.  And, of course, no squating, lunges, etc for me right now.  Yoga is also out, except for restorative (which is essentially coached reclining on pillows).  And obviously I'm not running, elipticalling, pool-running, biking, rowing, or stepmilling.   Whey you're rehabbing an injury in your hip, you have a lot less options than when you've injured an extremity.

The first part of this week, I did nothing but swim with a pull buoy, to rest the hammy as much as possible.  My plan had been nothing but pull buoy for two weeks (most people I know who have had PRP said that resting the treated body part for 14 days was key to their success).  However, my PT said that I was 5 days out (past the time of immediate inflammation) and I needed to start using the area, albeit gently and carefully, to keep some range of motion and activity.  He suggested going back to normal swimming, and then phasing in some elliptical.

[the doctor didn't give me much guidance other than resting for first 48 hours, and then letting discomfort be my guide]

Since my normal swim had been 3000-4000 yards of freestyle, which had NOT been bugging the hammy pre-PRP, I started back with 3000 yards.  Unfortunately, that ended up being a bit too much - the hammy got sore afterwards.  I was ready just to go back to the pull buoy, but my PT advised that I just switch to mixing pull buoy and normal swimming, and gradually transition to just normal swimming.  So that's what I've been doing.  Shifting between pull buoy and normal swimming actually has the benefit of making the time pass faster, so that's great as well.

But I can't wait to start on the elliptical.  

I also can't believe I just typed the above sentence.

[as for the key question of "do you see any improvement yet in the hammy?", the answer is yes, but it's subtle.  The hammy is still weak and achy, but the range of motion, tested very carefully, has improved significantly.  And range of motion and flexibility is not generally improved just by resting a joint, so the PRP seems to be having some effect already.]


My understanding is that the benefits of PRP don't really start to kick in until after the initial 2 week period, and even then take some time to ramp up.  So the real test will be in the weeks to come.]



Dailies

Monday:   In the morning, injury prevention/rehab work and 3250 yards swimming, all with pullbuoy.  Foam rolling at night.

Tuesday:  In the morning, injury prevention/rehab work, a bit of upper body strength work, and then 4000 yards of swimming, all with pull buoy.   Foam rolling at night.

Wednesday:   In the morning, injury prevention/rehab work, plus a solid core workout.  PT appointment mid day.  Foam rolling at night.

Thursday:   In the morning,  injury prevention/rehab work and 3250 yards of swimming, nearly all without pull buoy.  Foam rolling at night.

Friday:  In the morning, injury prevention/rehab work and 2750 yards of swimming, all with pull buoy.  Foam rolling at night.

Saturday:    In the morning, injury prevention/rehab work and 4000 yards of swimming, mixed with and without pull buoy.  Foam rolling at night.

Sunday:   In the morning, injury prevention/rehab work, a solid core workout, and 2750 yards of swimming, all with pull buoy.  Foam rolling in the afternoon, and some restorative yoga at night.